Workout Description

Why This Workout Is Hard

While using only bodyweight movements, the exponentially increasing rep scheme (250 total squats, 125 lunges, 62 HSPUs) creates significant fatigue accumulation. The HSPUs become especially challenging under fatigue from the leg-dominant movements. The continuous nature without built-in rest periods, combined with a skill movement (HSPUs) in high volume, makes this deceptively challenging despite simple movements.

Benchmark Times for Outbreak

• Elite: <7:00
• Advanced: 9:00-11:00
• Intermediate: 13:00-15:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high total volume (250 squats, 125 lunges, 62 HSPUs) challenges local muscular endurance, particularly in shoulders and legs.
• Endurance (8/10): High-volume ascending ladder creates significant cardiovascular demand through continuous leg-dominant movements and upper body pushing, with minimal built-in rest opportunities.
• Speed (7/10): Quick transitions and maintaining fast but sustainable rep schemes are crucial as volume increases each round.
• Flexibility (6/10): Handstand push-ups demand good shoulder mobility and overhead position. Lunges require hip mobility and balance.
• Strength (4/10): Handstand push-ups require significant shoulder strength, while high-volume squats and lunges test leg strength endurance.
• Power (2/10): Movements are primarily grinding rather than explosive. Focus is on sustained output rather than power production.

Movements

• Air Squat
• Alternating Lunge
• Handstand Push-Up

Scaling Options

Air Squats: Reduce total volume by 25-50% or add box for depth control. Lunges: Reduce to stationary split squats or reduce range of motion. HSPUs: Pike pushups on box, elevated pike pushups, or strict press with dumbbells. Consider scaling rep scheme to 6-12-24-40-50-60 squats, 3-6-12-20-25-30 lunges, and 2-3-6-8-10-12 modified pushups. Time cap at 25 minutes.

Scaling Explanation

Scale if unable to perform 5+ strict handstand pushups, if air squat form deteriorates under fatigue, or if unable to maintain consistent movement through lunges. Priority is maintaining intensity while preserving movement quality. Athletes should be able to complete within 20 minutes - scale volume if estimated time exceeds this. The goal is to keep work:rest ratio high enough to create metabolic stimulus while allowing for quality HSPU attempts. Scale HSPU volume more aggressively than lower body movements.

Intended Stimulus

Moderate-to-long glycolytic workout (12-20 minutes) with increasing volume. Primary focus is lower body endurance with upper body pushing skill work. Tests mental fortitude and ability to maintain movement quality under accumulating fatigue. The ascending rep scheme creates a significant metabolic challenge in later rounds.

Coach Insight

Break up the air squats early (sets of 20-25) to preserve legs for later rounds. For lunges, maintain steady rhythm and minimize rest between sides. HSPU strategy is critical - break into small sets (2-3 reps) from the start as volume increases significantly. Watch for excessive arching in HSPUs as fatigue sets in. Consider 'saving' legs in first 2-3 rounds knowing volume increases dramatically. Transition quickly between movements but take calculated rest during HSPU sets.

Benchmark Notes

This workout is a progressive ladder of three bodyweight movements. Let's break it down: 1. Air Squats (250 total): - Fresh pace: 1-1.5s per rep - Early rounds (8+16): ~35s - Middle rounds (32+50): ~120s with fatigue - Final rounds (64+80): ~240s with significant fatigue and breaks 2. Alternating Lunges (125 total): - Fresh pace: 2s per rep - Early rounds (4+8): ~30s - Middle rounds (16+25): ~100s - Final rounds (32+40): ~180s with fatigue 3. HSPU (62 total): - Fresh pace: 3-4s per rep - Early rounds (2+4): ~25s - Middle rounds (8+12): ~90s - Final rounds (16+20): ~180s with significant fatigue and breaks This workout is most similar to Annie (50-40-30-20-10 double-unders and sit-ups) in terms of rep scheme and progression, but with more demanding movements. Using Annie's benchmarks (L10: 300-360s, L5: 480-600s, L1: 780-960s) as a base, we need to adjust up significantly due to: - Higher total volume - More demanding movements (especially HSPU) - Larger sets in final rounds Projected targets: L10 (Elite): 420s (7:00) L5 (Intermediate): 900s (15:00) L1 (Beginner): 1800s (30:00) Female athletes will perform similarly on air squats and lunges, but may need more breaks on HSPUs, leading to ~15% longer times overall.

Modality Profile

All three movements (Air Squat, Alternating Lunge, Handstand Push-Up) are bodyweight/gymnastics movements. Air Squats and Lunges are lower body bodyweight movements, while Handstand Push-Up is an upper body gymnastics skill. No external loads or monostructural movements are present.

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