Workout Description

Why This Workout Is Easy

While 10 rounds creates moderate volume (500 jumping jacks, 50 burpees total), both movements are basic bodyweight exercises that don't create significant fatigue accumulation. The jumping jacks serve as active recovery between burpee sets, and 5 burpees per round is a very manageable volume. Most athletes will complete this in 8-12 minutes at a steady pace without needing to rest.

Benchmark Times for Stimulus Travel WOD 10

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Quick transitions and fast cycling of movements are crucial. Success depends on maintaining high-tempo jumping jacks and efficient burpee turnover.
• Endurance (7/10): Ten rounds of continuous movement with minimal rest creates significant cardiovascular demand. The jumping jacks and burpees combination maintains elevated heart rate throughout.
• Stamina (6/10): Moderate volume of bodyweight movements tests local muscular endurance, particularly in shoulders, core, and legs across 500 jumping jacks and 50 burpees total.
• Power (4/10): Burpees require moderate power output for getting off the ground. Jumping jacks are low-power but rhythmic movements.
• Flexibility (3/10): Standard mobility requirements for hip extension in jumping jacks and full-body range of motion in burpees, but nothing extreme.
• Strength (2/10): Basic bodyweight movements require minimal absolute strength. Focus is on endurance rather than force production.

Movements

• Jumping Jack
• Burpee

Scaling Options

Reduce to 7 or 5 rounds for beginners. Modify jumping jacks to alternating step-jacks or march-in-place for those with ankle/knee issues. Scale burpees to step-back burpees (no jump) or elevate hands on box/bench for reduced loading. Can also alternate between jumping jacks and burpees each round to manage fatigue. For elite athletes, add med ball or weight vest.

Scaling Explanation

Scale if unable to maintain consistent round times within 15 seconds of each other, or if form deteriorates significantly after round 5. Prioritize full range of motion on both movements over speed. Target completion time is 12-20 minutes - scale volume if projected to go longer. Athletes should be able to speak in short phrases throughout (aerobic intensity). Scale up if completing in under 12 minutes.

Intended Stimulus

Moderate-length aerobic conditioning workout (12-20 minutes) targeting the oxidative energy system. Primary challenge is maintaining consistent output while managing accumulated fatigue. The high-volume jumping jacks test local muscular endurance in calves and shoulders, while burpees add full-body movement and core stability demands.

Coach Insight

Break this into 2-round chunks mentally. Aim for consistent round times rather than sprinting early rounds. Keep jumping jacks controlled and rhythmic - landing softly with feet shoulder-width. For burpees, focus on efficient transitions rather than explosive jumps. Common mistake is rushing first 3-4 rounds then dramatically slowing. Target 45-60 seconds per round. Breathe deliberately during jumping jacks to manage heart rate.

Benchmark Notes

Analysis for 10 rounds of 50 jumping jacks + 5 burpees: Base movement times: - Jumping Jacks: 0.75s/rep × 50 = 37.5s fresh - Burpees: 3.5s/rep × 5 = 17.5s fresh - Transition: 2-3s between movements Round breakdown with fatigue: Rounds 1-2: (37.5 + 17.5 + 3) × 1.0 = 58s/round Rounds 3-4: (37.5 + 17.5 + 3) × 1.15 = 67s/round Rounds 5-6: (37.5 + 17.5 + 3) × 1.25 = 73s/round Rounds 7-8: (37.5 + 17.5 + 3) × 1.35 = 78s/round Rounds 9-10: (37.5 + 17.5 + 3) × 1.5 = 87s/round Total projected time for elite (L10): ~5:00 This workout is most similar to Annie (50-40-30-20-10 double-unders + sit-ups) in volume and intensity, though slightly easier. Annie benchmarks are L10: 300-360s, L5: 480-600s, L1: 780-960s. Scaling down ~10% for reduced complexity: L10: 5:00 (300s) L5: 9:00 (540s) L1: 15:00 (900s) Interpolated remaining levels for smooth progression between these anchors.

Modality Profile

Both Jumping Jacks and Burpees are bodyweight (gymnastics) movements. Jumping Jacks are a bodyweight coordination movement, and Burpees are explicitly listed in the gymnastics category. With both movements being gymnastics, the workout is 100% G, 0% M, 0% W.

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