Workout Description

Why This Workout Is Medium

Low-skill, all-bodyweight movements make it accessible, but the 20:22 duration and repeated 1-minute plank holds create significant aerobic and midline fatigue. Expect steady heart rate with accumulating local muscular endurance in quads, glutes, shoulders, and trunk. Volume is moderate-high without heavy loading or advanced skills, placing it squarely in the medium difficulty range.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep calisthenics and repeated 60-second planks build local muscular endurance in legs, shoulders, and trunk over sustained effort.
• Endurance (8/10): Twenty minutes at steady output taxes the aerobic system with minimal rest, demanding controlled breathing and pacing to avoid redlining across repeated rounds.
• Speed (5/10): Reps can cycle quickly, but success hinges on sustainable cadence and smooth transitions more than pure sprint speed.
• Flexibility (3/10): Standard ranges for squats and lunges require functional hip, knee, and ankle mobility, but no extreme positions.
• Power (2/10): Burpees include a modest jump but the workout is not driven by explosive efforts or heavy accelerations.
• Strength (1/10): No external load and no max-effort strength requirements; only bodyweight resistance is used throughout.

Movements

• Lunge
• Air Squat
• Burpee
• Plank

Scaling Options

Scale to: 18–20 Burpees • 20–25 Air Squats • 30–45s Plank (accumulate) • 20–24 Alternating Lunges or Reverse Lunges/Step-Backs

Scaling Explanation

These options reduce volume and isometric demand while preserving the intended steady pacing, midline challenge, and lower-body stamina focus.

Intended Stimulus

A steady cardio grind with consistent movement quality, never redlining. Aim for a sustainable cadence on burpees, quick but sound squats, a composed plank, and smooth alternating lunges. You should breathe deliberately, minimize transitions, and keep moving with short, planned breaks if needed—especially during the plank—to maintain steady output the entire 20:22.

Coach Insight

Pace the first round at 80–85% effort and hold that rhythm. Keep transitions under five seconds and treat the plank as active recovery through controlled breathing. One tip: Set a burpee cadence you can maintain for four rounds—no sprinting early. Common mistakes: letting plank quality collapse, sloppy lunge posture, and long chalk/water breaks that kill momentum.

Benchmark Notes

These levels reflect total rounds completed in 20:22. Newer athletes will likely land around 2 rounds; intermediate athletes near 3–4 rounds; advanced may reach 4.5–5+ rounds. Count rounds plus reps of burpees, squats, and lunges only. The plank is a required 60-second station each round but doesn’t add reps.

Modality Profile

All movements are gymnastics-style bodyweight tasks—burpees, air squats, static plank, and lunges. There is no monostructural cardio like running or rowing, and no external loads. The result is a pure calisthenics piece emphasizing control, consistency, and bodyweight-only conditioning.

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