Workout Description
Complete the A&S Short Card at max effort with no breaks if possible:
1. 30 Push-Ups
2. 30 Air Squats
3. 30 Crunches
4. 10 Burpees
5. 10 Windmills (stretch/relax)
6. 30 Push-Ups
7. 30 Mountain Climbers
8. 30 Flutter Kicks
9. 10 Burpees
10. 10 Cherry Pickers (stretch/relax)
11. 30 Push-Ups
12. 30 Star Jumpers
13. 30 Back Extensions
14. 10 Burpees
15. 10 Chain Breakers (stretch/relax)
16. 30 Push-Ups
17. 30 Lunges
18. 30 Hello Dollies
19. 10 Burpees
20. 10 Trunk Twists (stretch/relax)
21. 3 max sets of Dead-Hang Pull-Ups
The pull-up sets may be performed before or after the card, with up to 3 minutes between them and the other exercises. One cycle should not exceed 30 minutes; once a cycle is consistently under 20 minutes, repeat the card or add 5 reps to exercises.
Why This Workout Is Hard
The card contains 460 fixed repetitions across 20 stations before three max Pull-Up sets, creating substantial pressing, trunk, and full-body stamina demand.
Training Focus
This workout develops the following fitness attributes:
- Stamina (10/10): Stamina reflects the repeated submaximal work and resistance to local fatigue in the full 21-station bodyweight A&S Short Card.
- Endurance (6/10): Endurance reflects the sustained breathing and cardiovascular demand of the full 21-station bodyweight A&S Short Card.
- Speed (5/10): Speed reflects cycle rate, transitions, and the value of moving quickly through the full 21-station bodyweight A&S Short Card.
- Power (5/10): Power reflects the need for forceful, fast contractions while completing the full 21-station bodyweight A&S Short Card.
- Flexibility (4/10): Flexibility reflects the usable range of motion needed to perform the full 21-station bodyweight A&S Short Card safely and efficiently.
- Strength (3/10): Strength reflects the absolute force and loading requirement of the full 21-station bodyweight A&S Short Card.
Movements
- Push-Up
- Air Squat
- Crunch
- Burpee
- Windmill
- Mountain Climber
- Flutter Kick
- Jumping Jack
- Back Extension
- Lunge
- Russian Twist
- Strict Pull-Up
Scaling Options
Decrease repetitions initially while attempting every exercise. As prescribed by the guide, increase each exercise by five reps or repeat the card after completing one cycle in under 20 minutes.
Scaling Explanation
The official guide explicitly permits reducing repetitions for beginners and increasing them as capacity improves. Exact exercise names and order remain unchanged.
Intended Stimulus
Continuous total-body calisthenics with little to no rest, plus three honest max sets of Dead-Hang Pull-Ups. The stretch/relax stations provide brief active recovery.
Coach Insight
Commit the sequence to memory or keep the list visible. Move at a sustainable cadence through Push-Ups and Burpees, preserve strict Pull-Up standards, and record any rep adjustments.
Benchmark Notes
The official card includes three max Pull-Up sets that may occur before or after the fixed work, and the guide changes volume once a cycle is under 20 minutes. Elapsed time alone rewards fewer Pull-Ups and is not comparable, so the canonical WOD is intentionally ungraded.
Modality Profile
The card consists entirely of bodyweight calisthenics and mobility-style stations, with no monostructural distance or external load.
