Workout Description

Why This Workout Is Hard

Low skill but high volume and sustained effort. Most intermediate athletes will work 12–20 minutes with minimal rest, making it a significant aerobic and muscular endurance challenge. No external load or complex skill reduces barriers, yet the repetition count drives heart rate, breathing, and shoulder/triceps stamina into the red if pacing is poor.

Benchmark Times for Pukie Brewster

• Elite: <9:30
• Advanced: 12:00-14:00
• Intermediate: 16:00-18:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep pressing and hinging tax chest, shoulders, triceps, hips, and core. The challenge is sustaining consistent mechanics across 150 reps.
• Endurance (8/10): Expect a sustained elevated heart rate for 10–20 minutes. Breathing control and aerobic capacity strongly influence pace and recovery between reps.
• Speed (6/10): Efficient, repeatable cycle speed is key. Faster transitions from floor to standing separate better scores without full sprinting.
• Power (3/10): Small jumps and quick getting-up require some pop, but the task rewards sustainable cadence more than peak explosiveness.
• Flexibility (2/10): Only basic range of motion is required: full extension on jump and reaching the floor each rep. No extreme mobility needed.
• Strength (1/10): No external load or maximal force demand; strength does not limit most athletes unless basic push-up capacity is very low.

Movements

• Burpee

Scaling Options

Scale to: 100 Burpees for time • 150 Burpees with a 12-minute cap (AMRAP if not finished) • 150 Up-Downs (no push-up)

Scaling Explanation

These options reduce total volume or intensity while preserving the cyclical, bodyweight conditioning stimulus and allowing consistent movement quality.

Intended Stimulus

A steady, gritty engine test. You should feel continuously challenged but under control, keeping a repeatable cadence that you can hold for the entire piece. Breathing stays rhythmic, reps remain unbroken, and transitions are immediate. Finish feeling spent through the shoulders and lungs, not wrecked by early redline or sloppy form.

Coach Insight

Open at a conversational cadence—think 10–15 smooth reps, brief shake out, repeat. Maintain your best sustainable breathing rhythm. The one tip: Lock a metronome-like pace. Count breaths per rep and keep it consistent. Avoid early sprinting, inconsistent standards, and holding your breath off the floor. Small pauses at the top beat collapsing mid-set.

Benchmark Notes

Times listed go from slowest (L1) to fastest (L9). If you’re around 18 minutes, you’re at L5. Breaking 12 minutes is advanced, and sub-10 minutes is elite. Use these to pick a smart pace and to decide if scaling reps is appropriate for quality effort.

Modality Profile

This is pure gymnastics/bodyweight work. There are no monostructural elements like running or rowing and no external loading. All time is spent cycling burpees, so the entire stimulus comes from bodyweight conditioning and movement efficiency.

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