Workout Description

Why This Workout Is Medium

Simple bodyweight movements with moderate total volume: 100 air squats, 10 pull-ups, 14 burpees, 4 minutes of plank, and 100 push-ups. No high-skill gymnastics or external loading, but the pressing volume and plank accumulation create muscular endurance fatigue. Most intermediate athletes finish between 13–20 minutes; beginners may need longer due to push-up and plank breaks.

Benchmark Times for Mac

• Elite: <12:00
• Advanced: 13:00-14:00
• Intermediate: 15:00-17:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High repetition pressing and squatting plus a 4-minute total plank tax local muscular endurance heavily.
• Endurance (5/10): Sustained effort with limited total time domain; heart rate stays elevated but there’s no long monostructural piece.
• Speed (5/10): Moderate speed emphasis through quick transitions and small, sustainable sets, constrained by plank and push-up fatigue.
• Power (3/10): Minimal explosive work; burpees offer brief power output but most movements are cyclical or isometric.
• Flexibility (2/10): Standard ranges of motion: squat depth, lockout, and plank position. No advanced mobility demands.
• Strength (2/10): No external load and no maximal efforts; pure bodyweight strength endurance only.

Movements

• Push-Up
• Air Squat
• Burpee
• Plank Hold
• Pull-Up

Scaling Options

Scale to: Ring Rows + Elevated Push-Ups + 90-sec Plank/round • Jumping Pull-Ups + Knee Push-Ups + 2 x 45-sec Planks/round • Reduce volume to 35 Squats + 3 Pull-Ups + 5 Burpees + 90-sec Plank + 30 Push-Ups (2 rounds)

Scaling Explanation

These options preserve the stimulus—steady movement and upper-body endurance—by adjusting pulling/pressing difficulty and total volume so athletes can keep moving with short rests.

Intended Stimulus

A steady grinder with short, controlled breaks. Lower body should move continuously on squats; upper body will accumulate fatigue from push-ups and the plank. Keep transitions tight and maintain breathing during the plank. Aim to keep sets manageable so you avoid long, costly rests in round two.

Coach Insight

Pace round one conservatively—leave a rep or two “in the tank” on push-ups to protect round two. Big tip: Break the push-ups early and often (e.g., 10-10-10-10-10 or 12-10-8-8-7-5) to avoid failure. Common mistakes: sprinting the first 50 squats, holding the plank to failure without micro-breaks, and chasing unbroken push-ups until you redline.

Benchmark Notes

If you finish near 12 minutes, you’re flying with unbroken sets and minimal plank breaks. Around 15–17 minutes is solid intermediate pacing. Over 23 minutes suggests too many long breaks or volume that was a bit high—scale volume or difficulty to stay moving.

Modality Profile

This is a pure gymnastics/bodyweight workout: squats, pull-ups, burpees, plank holds, and push-ups. No monostructural cardio or external loading. The pace is set by how efficiently athletes cycle bodyweight reps and manage short rests during the plank and push-ups.

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