Workout Description

Why This Workout Is Hard

While using only bodyweight movements, this workout creates significant fatigue through strategic movement combinations and high volume (270+ total reps). The push-up variations in round 1 pre-exhaust the shoulders before hitting them again with shoulder taps. The continuous nature with no programmed rest, plus the plank holds after accumulated upper body fatigue, makes this more challenging than the individual movements suggest. Estimated time 25-35 minutes for average athletes.

Benchmark Times for SAAPM 2020

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Multiple rounds of push-up variations and leg-intensive movements tax local muscular endurance, particularly in the shoulders, core, and legs.
• Endurance (7/10): High-volume bodyweight movements across 9 total rounds with no prescribed rest creates significant cardiovascular demand, especially with jumping movements and continuous output.
• Power (6/10): Squat jumps and tuck jumps provide significant power demands, though mixed with non-explosive movements throughout.
• Speed (5/10): Quick transitions between movements and explosive elements balanced with controlled bodyweight exercises require moderate cycling speed.
• Flexibility (4/10): V-ups, lunges, and push-up variations require moderate hip, shoulder, and thoracic mobility, but nothing extreme.
• Strength (3/10): While including multiple push-up variations and core work, movements are primarily bodyweight-based without external loading.

Movements

• Air Squat
• Squat Jump
• V-Up
• Plank
• Mountain Climber
• Hand Release Push-Up

Scaling Options

Push-ups: Drop to knees or elevate hands on box. Reduce to 8-10 reps per round. Jump variations: Step-ups or regular squats. Reduce to 8 reps. Plank hold: 30-45 seconds or break into 2 sets. V-ups: Bent knee sit-ups or hollow rocks. Shoulder tap push-ups: Pike push-ups from knees. Mountain climbers: Slow pace or reduce to 10 reps. For beginners, consider 2 rounds instead of 3 per section.

Scaling Explanation

Scale if unable to maintain proper push-up form for sets of 10+, if jumping causes knee pain, or if core exercises cannot be performed with full range of motion. Priority is maintaining consistent movement quality throughout all rounds - scale to allow 2-3 minute rounds with brief rests between sections. Target completion time 20-25 minutes. Athletes should finish tired but not completely exhausted, able to maintain form on final round.

Intended Stimulus

Moderate-length bodyweight conditioning workout targeting the glycolytic and oxidative energy systems (20-30 minutes). Primary focus is on upper body pushing endurance, core stability, and lower body power. The workout builds in intensity through each triplet, with increasing metabolic demand and decreasing technical complexity.

Coach Insight

Break this into three distinct sections mentally. First triplet: Focus on explosive power in squat jumps while maintaining crisp push-up form. Second triplet: Control breathing during shoulder taps, maintain tight core. Final triplet: Embrace the burn, stay moving. Key tips: Keep plank position solid throughout push-up variations, maintain full hip extension on jumps, control descent on lunges. Common mistake is rushing early sections - pace first 2 rounds of each triplet at 80% effort.

Benchmark Notes

This is a three-part bodyweight chipper with significant volume. Let's break it down: Part 1 (3 rounds): - Squat Jumps: 2s/rep × 12 = 24s - Hand Release Push-Ups: 2s/rep × 12 = 24s - Wide-Arm Push-Ups: 2s/rep × 12 = 24s - Straight Leg Raises: 2s/rep × 20 = 40s Base time per round: ~112s + transitions (10s) = 122s Rounds 1-3 with fatigue (1.0x, 1.1x, 1.2x): 122s + 134s + 146s = 402s Part 2 (3 rounds): - Tuck Jumps: 2s/rep × 10 = 20s - Shoulder Tap Push-Ups: 3s/rep × 20 = 60s - Alternating Airborne Lunges: 2s/rep × 20 = 40s - V-Ups: 2s/rep × 10 = 20s Base time per round: ~140s + transitions (12s) = 152s Rounds 1-3 with fatigue (1.2x, 1.3x, 1.4x): 182s + 198s + 213s = 593s Part 3 (3 rounds): - 60s Plank = 60s - Half-Jacks: 1s/rep × 25 = 25s - Mountain Climbers: 2s/rep × 20 = 40s - Air Squats: 1.5s/rep × 15 = 23s Base time per round: ~148s + transitions (10s) = 158s Rounds 1-3 with fatigue (1.4x, 1.5x, 1.6x): 221s + 237s + 253s = 711s Total workout time estimate: 402s + 593s + 711s = 1706s This workout is most similar to Angie in volume and movement patterns, but with more varied movements. Using Angie's anchors (L10: 900-1080s, L5: 1320-1500s, L1: 1980-2400s) as a reference point, adjusting for the additional complexity and volume. Final targets (M/F): L10: 840s/1020s (14:00/17:00) L5: 1200s/1380s (20:00/23:00) L1: 1800s/1980s (30:00/33:00)

Modality Profile

All 12 movements (Air Squat, Squat Jump, Hand-Release Push-Up, Wide Arm Push Up, Straight Leg Raise, Tuck Jump, Shoulder Tap Push Up, Airborne Lunge, V-Up, Plank, Half Jack, Mountain Climber) are bodyweight/gymnastics movements. No external loads (W) or cyclical cardio (M) movements are present.

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