Workout Description

Why This Workout Is Medium

Simple movements and moderate loading make this accessible, but the 15-minute duration and accumulating push-up fatigue elevate the challenge. Deadlifts are light enough to cycle, and box jumps drive the heart rate. Most athletes will face muscular endurance limits in the push-ups while managing steady pacing across three cyclical stations.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps, especially push-ups and box jumps, challenge local muscular endurance. Maintaining sets under fatigue is the key limiter for most athletes.
• Endurance (7/10): Fifteen minutes of continuous work taxes aerobic capacity with minimal built-in rest. Heart rate will sit high while managing consistent movement across all three stations.
• Speed (6/10): Quick cycle rates and short transitions boost scores. Over-speeding early often leads to push-up failure, so controlled speed is rewarded.
• Power (5/10): Box jumps require repeated explosive hip extension and controlled landings, while cycling deadlifts benefits from crisp, powerful reps.
• Strength (3/10): The deadlift load is moderate and not a true max-strength test. Strength helps keep barbell sets unbroken without spiking fatigue.
• Flexibility (2/10): Standard ranges of motion: hip extension on deadlifts and box jumps, full push-up depth. No advanced mobility demands, but solid positions improve efficiency.

Movements

• Push-Up
• Deadlift
• Box Jump

Scaling Options

Scale to: Deadlift 115/75 lb • Elevated or knee push-ups • 20/16 in box or step-ups

Scaling Explanation

These options preserve the triplet’s cyclical feel and allow continuous movement while matching the intended muscular endurance stimulus, especially for push-ups.

Intended Stimulus

A steady but relentless engine test with mounting push-up fatigue. Aim for smooth cycling on deadlifts, controlled breathing on box jumps, and sustainable push-up sets that avoid failure. It should feel like a continuous grind, not all-out sprint—keep moving, minimize rest, and maintain round times within a tight window.

Coach Insight

Pace the first 5 minutes like you’ll repeat it twice. Keep deadlifts unbroken, box jumps steady, and break push-ups early into quick sets (e.g., 6-3, then 4-4-4). The one tip: Protect your push-ups—avoid failure at all costs. Common mistakes: Sprinting round one, sloppy box jump rhythm, and waiting too long between small push-up sets.

Benchmark Notes

Scores are total reps completed in 15 minutes. Each round is 36 reps, so think in multiples of 36. Solid everyday athletes land around 7–9 rounds (252–324 reps). Newer athletes target 3–5 rounds, while elite can push 10–12 rounds by sustaining fast, unbroken sets and quick transitions.

Modality Profile

Box jumps dominate time-on-task and drive the monostructural feel. Push-ups provide the primary gymnastics element and are the usual limiter. Deadlifts contribute a smaller portion of total time but add weightlifting demand and elevate heart rate when cycled quickly.

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