Workout Description

Why This Workout Is Medium

While the movements are all bodyweight and fundamental, the 17-minute AMRAP format creates moderate sustained intensity. The rep scheme (24/8/27/4) is slightly awkward but manageable, with burpees providing natural breaks. Air squats have the highest volume but are placed after burpees, allowing partial leg recovery during sit-ups. Push-ups are low volume, preventing upper body burnout.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep bodyweight movements target muscular endurance, especially in core, legs, and pushing muscles through accumulated volume over multiple rounds.
• Endurance (7/10): 17-minute AMRAP format with moderate-volume bodyweight movements creates sustained cardiovascular demand, requiring consistent output without full recovery between rounds.
• Speed (6/10): Quick transitions between movements and maintaining a fast cycle rate on bodyweight movements is key for maximizing rounds.
• Flexibility (3/10): Standard mobility requirements for squats, burpees, and push-ups, with no extreme ranges of motion needed.
• Power (3/10): Burpees provide some explosive elements, but the workout emphasizes sustained output over power production.
• Strength (2/10): Basic bodyweight movements require minimal absolute strength, focusing instead on strength-endurance through higher repetitions.

Movements

• Push-Up
• Air Squat
• Burpee
• Sit-Up

Scaling Options

Reduce volume: 20 sit-ups, 6 burpees, 21 air squats, 3 push-ups. Movement modifications: Sit-ups to crunches or V-ups, Push-ups to knee push-ups or incline push-ups, Air squats to box squats for depth control, Step-out burpees instead of jumping. For newer athletes, reduce workout time to 12 minutes. Advanced athletes can add weight vest (10/14lb) to increase intensity while maintaining movement pattern.

Scaling Explanation

Scale if unable to maintain proper form through 5 rounds, or if push-ups/burpees require frequent breaks. Priority is maintaining consistent movement quality over speed. Athletes should be able to complete 6-10 rounds while keeping core tight on sit-ups, achieving full depth on squats, and maintaining plank position on push-ups. Target effort is 7/10 - conversational pace but challenging. Scale to achieve minimum 6 rounds.

Intended Stimulus

Moderate-length oxidative conditioning workout (12-17 minutes) focused on bodyweight movement capacity and muscular endurance. The rep scheme creates a steady but manageable pace that tests aerobic capacity while allowing consistent movement. Primary challenge is maintaining quality movement patterns under accumulated fatigue.

Coach Insight

Break this into manageable sets early - don't go unbroken just because you can. Consider: Sit-ups 12/12, Burpees 4/4, Air Squats 9/9/9, Push-ups 2/2. Quick transitions between movements are more important than unbroken sets. Keep core tight on sit-ups, maintain full range of motion on squats (hip crease below knee). Watch for form degradation on push-ups as fatigue sets in. Aim for consistent round times rather than sprinting early rounds.

Benchmark Notes

This is a 17-minute AMRAP with relatively simple bodyweight movements. Most similar to Cindy (AMRAP 20: 5 pull-up, 10 push-up, 15 air squat) but with different rep scheme and no pull-ups. Movement breakdown per round: - 24 Sit-Ups: ~1.2s each = 29s - 8 Burpees: ~3.5s each = 28s - 27 Air Squats: ~1.2s each = 32s - 4 Push-Ups: ~1.5s each = 6s Base round time: 95s fresh Transitions between movements: ~3-5s x 3 = 12s Total round time fresh: 107s Fatigue factors: - Rounds 1-2: 107s - Rounds 3-4: 117s (+10%) - Rounds 5-6: 128s (+20%) - Rounds 7+: 139s (+30%) Using Cindy as anchor (20 min gets L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds), but adjusting for: - 17 min vs 20 min duration (-15%) - Higher total reps per round (63 vs 30 reps) - No pull-ups (easier) Projected targets for 17 min: L10 (Elite): 11.4+ rounds L5 (Intermediate): 7.8 rounds L1 (Beginner): 4.2 rounds Female scaling not needed as movements are unweighted and generally gender-neutral.

Modality Profile

All four movements (Air Squat, Burpee, Push-Up, Sit-Up) are bodyweight/gymnastics movements. Air Squat is a bodyweight lower body movement, Burpee is a full-body gymnastics movement, Push-Up is an upper body gymnastics movement, and Sit-Up is a core gymnastics movement. With no monostructural cardio or weighted movements, this is 100% gymnastics.

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