Workout Description

Why This Workout Is Medium

All bodyweight movements with modest per-movement volume, but 50 rounds demand consistent pacing and transitions. The handstand adds a skill element that can slow athletes. Most will finish between 15–30 minutes depending on handstand proficiency and transition speed, making it a moderate challenge focused on stamina and aerobic output rather than maximal strength.

Benchmark Times for Marguerita

• Elite: <13:00
• Advanced: 15:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Total volume of 250 reps plus 50 handstand kick-ups requires sustained muscular endurance in the shoulders, core, and hips without reaching muscular failure.
• Speed (6/10): Fast transitions and steady, repeatable movement speed make the difference; sprinting is limited by round count and pacing needs.
• Endurance (6/10): Sustained, cyclical bodyweight work for 15–30 minutes elevates heart rate steadily with minimal rest, emphasizing aerobic capacity and breathing control across many short rounds.
• Power (4/10): Burpee and handstand kick-ups use brief explosive efforts, but the workout rewards smooth cadence more than peak power outputs.
• Flexibility (3/10): Basic ranges of motion with overhead positioning for the handstand and hip flexion for sit-ups; mobility helps but is not the main limiter.
• Strength (2/10): No external load and no maximal efforts; demands are primarily submaximal bodyweight pressing and core work rather than raw strength.

Movements

• Jumping Jack
• Handstand Hold
• Push-Up
• Burpee
• Sit-Up

Scaling Options

Scale to: 30–40 rounds • Handstand hold 3–5 seconds on wall or pike on a box • Incline push-up (box/bench) • Anchored sit-up or abmat crunch • Step-back burpee without push-up

Scaling Explanation

These options preserve the workout’s flow and volume intention while adjusting skill and difficulty so athletes can keep consistent round times and safe mechanics.

Intended Stimulus

A steady, repeatable pace with quick transitions and minimal rest. Breathe through the burpee, settle the push-up and sit-up, and kick to a confident handstand without extra attempts. It should feel like continuous moderate-intensity cardio with brief spikes for the inversions—not a sprint and not a grind to failure.

Coach Insight

Pace the first 10 rounds at a calm rhythm you can hold—count your breaths and keep transitions tight. Aim for consistent round times, not big surges. The one thing: Nail the handstand setup. Step in, kick up once, come down, move on. Avoid extra handstand attempts, sloppy push-up standards, and wandering between stations. Keep your space tidy and your sequence identical every round.

Benchmark Notes

Times reflect total time to complete all 50 rounds as prescribed. Slower times indicate more breaks or handstand difficulty; faster times show crisp transitions and minimal rest. As a reference, 20 minutes equals about 24 seconds per round, while 15 minutes is roughly 18 seconds per round.

Modality Profile

All five elements are gymnastics/bodyweight movements with no monostructural cardio or external loading. The training effect is driven by repeated calisthenics and inversions rather than implements or machines, emphasizing control, stamina, and transitions.

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