Workout Description

Why This Workout Is Hard

A long 30-minute AMRAP with simple bodyweight movements but meaningful volume and an added swim component. Expect 10–15 rounds for competent athletes, totaling 600–750 meters of swimming, 100–150 push-ups, and 150–225 squats. Low skill and no loading keep it accessible, but sustained aerobic output and upper-body stamina elevate the challenge.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Thirty minutes of continuous work with repeated swims favors aerobic capacity and steady breathing control across the entire piece.
• Stamina (8/10): High cumulative reps of push-ups and air squats test local muscular endurance, especially in the chest, triceps, and quads over many rounds.
• Speed (4/10): Transitions and efficient, unbroken sets matter, but the 30-minute duration prioritizes consistency over top-end speed.
• Flexibility (3/10): Adequate shoulder mobility for swimming and hip-ankle range for deep squats are required, but demands are not extreme.
• Power (2/10): Little need for explosive output; emphasis is on sustainable, smooth movement rather than sprint efforts.
• Strength (1/10): No external load and basic calisthenics mean minimal absolute strength demand beyond moving bodyweight through full range.

Scaling Options

Scale to: 25 m Swim + 6 Incline Push-Ups + 12 Air Squats • 150 m Row + 8 Push-Ups + 12 Air Squats • 200 m Run + 8 Knee Push-Ups + 12 Box Squats

Scaling Explanation

These options preserve aerobic demand and movement patterns while adjusting skill and upper-body volume so athletes can keep moving with consistent, quality reps.

Intended Stimulus

Steady cardio with repeatable round times. You should move continuously, breathe rhythmically in the water, keep push-ups controlled, and cycle squats quickly without pausing. Aim for unbroken sets early and minimal transitions. Think sustainable pace that allows you to maintain quality reps and consistent splits across the full 30 minutes.

Coach Insight

Open conservatively for 2–3 rounds to find your sustainable split, then lock it in. Quick turns, walk calmly to the push-ups, and go straight into squats. The one tip: protect push-ups. Keep them unbroken early; if needed, shift to 2x5 before hitting failure. Avoid sprinting the first swims, sloppy range of motion, and long towel/water breaks. Keep transitions tight.

Benchmark Notes

Score is total rounds plus reps in 30 minutes. Beginners aim for 6–8 rounds, intermediates 10–12, advanced 13–15, and elites 16+. Keep splits steady; round time around 2:00–2:30 will land you near the L5-L7 ranges.

Modality Profile

Two of the three movements (push-ups and air squats) are gymnastics, making up roughly half the round time. Swimming is monostructural and consumes the remaining share. There is no external loading, so weightlifting is not represented.

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