Workout Description

Why This Workout Is Easy

A simple, single-movement bodyweight test with minimal skill and no equipment. The effort is short—typically well under two minutes—yet performed to local muscular failure, heavily taxing chest, triceps, shoulders, and midline. Volume self-scales to the athlete’s capacity, making it broadly accessible. While the burn is real, complexity, risk, and overall systemic demand remain low, hence an Easy rating.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Primary focus is local muscular endurance of chest, triceps, shoulders, and midline. Athletes sustain repeated contractions until failure, emphasizing stamina over maximal strength.
• Strength (3/10): Bodyweight-only pressing requires some baseline strength but no maximal loading. Stronger athletes benefit, yet the test is not a 1-rep max scenario.
• Speed (3/10): Moderate tempo helps efficiency. Sprinting early risks failure; smooth, consistent cycling with minimal pauses is optimal.
• Endurance (2/10): Minimal aerobic demand; breathing elevates slightly but the limiter is not heart rate. Short time-under-tension keeps systemic cardio load low compared to runs, rows, or longer AMRAPs.
• Flexibility (2/10): Basic shoulder extension and full elbow lockout with neutral spine. Standard ranges of motion suffice; no advanced mobility demands.
• Power (1/10): No explosive requirement. Reps should be controlled to maintain standards and conserve energy for higher total repetitions.

Movements

• Push-Up

Scaling Options

Scale to: Incline Push-Up on bar/box • Knee Push-Up (rigid body from knees) • Banded Push-Up (band across chest on J-hooks)

Scaling Explanation

Each option reduces effective load while preserving a straight-body press, letting athletes test an honest unbroken set at an appropriate relative intensity.

Intended Stimulus

Expect a steady burn in chest, triceps, and shoulders while bracing the midline. Pace early with a smooth cadence, keeping reps technically crisp and breathing consistent. The finish should feel like a controlled grind to muscular failure, not a collapse. You should end confident you held standards and squeezed out every last clean rep.

Coach Insight

Start smoother than you want—count a silent one at lockout each rep. Tiny breath at the top, keep tension, avoid bouncing. Big tip: Ribs down, butt tight. A locked plank preserves pressing power and prevents energy leaks. Common mistakes: racing the first 15 reps, shallow range of motion, and resting in a pike. Break any standard, and the set is over.

Benchmark Notes

Use these bands to gauge capacity: beginners 5–10, intermediate 20–40, advanced 50–75, elite 90+. Maintain identical standards every test (tempo, range, no rest positions). Retest every 6–8 weeks to track progress from strength endurance cycles, tempo work, and volume accumulation.

Modality Profile

This is pure gymnastics: a strict bodyweight push pattern with no monostructural or external loading involved. All demand is in positional control and repeated pressing under bodyweight. The entire stimulus and score come from one upper-body gymnastic movement performed unbroken.

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