Workout Description

Why This Workout Is Hard

While the movements are basic (push-ups and jumping squats), the ascending rep scheme combined with strict 3-minute time caps creates significant cumulative fatigue. The push-ups become especially challenging as reps increase and muscles fatigue. Most athletes will reach failure around 12-15 minutes when reps hit 18-20 per round, making this a sneaky-hard endurance test despite simple movements.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Upper body pushing endurance and leg stamina are heavily taxed through high-volume push-ups and jumping squats with increasing rep schemes.
• Endurance (8/10): The ascending rep scheme and continuous nature over extended time creates significant cardiovascular demand, especially as fatigue accumulates and work volume increases each round.
• Speed (7/10): Quick transitions and efficient movement patterns become crucial as rep schemes increase to beat the 3-minute time caps.
• Power (4/10): Jumping squats require moderate power output, but fatigue will reduce explosiveness as the workout progresses.
• Flexibility (3/10): Basic mobility needed for push-ups and squats, with slightly increased demand due to the jumping squat's range of motion.
• Strength (2/10): While push-ups require some strength, this workout primarily tests muscular endurance rather than maximal strength capacity.

Movements

• Push-Up
• Jumping Squat

Scaling Options

Push-ups: Elevate hands on box/bench, or do from knees. Start at 6-8 reps instead of 10 and increase by 1-2 reps per round. Jumping squats: Reduce jump height, switch to regular air squats, or do step-ups. Time domains: Use 2-minute windows instead of 3 minutes. Can cap total time at 12-15 minutes for beginners. Rest periods can be extended to 30 seconds between rounds.

Scaling Explanation

Scale if unable to do 15+ strict push-ups when fresh or if form deteriorates significantly after 3-4 minutes. Priority is maintaining consistent movement quality throughout - better to scale early than compromise form. Target completing at least 4-5 three-minute blocks with good technique. Athletes should be able to speak in short phrases during work (not completely breathless). Scale if unable to maintain 2:1 work-to-rest ratio within each block.

Intended Stimulus

Moderate to long duration (15-30 min) oxidative conditioning workout with increasing volume. Tests muscular endurance and mental toughness through progressive overload. Primary challenge is maintaining quality movement patterns as fatigue and volume increase.

Coach Insight

Start conservatively - you should complete first 3-minute block with ~1 minute rest. Break push-ups into sets of 5 early to preserve shoulders. Quick but controlled jumping squats. Rest between rounds but keep transitions under 10 seconds. Track rounds completed to benchmark progress. Common mistake is rushing early rounds then failing to maintain pace as reps increase. Consider alternating push-ups and squats to manage fatigue.

Benchmark Notes

This is an ascending rep ladder AMRAP with 3-minute intervals. Analysis: 1. Movement breakdown per round: - Push-ups: 1.5s/rep - Jumping squats: 1.5s/rep - Transition: 3s between movements 2. Time per interval: 0:00-3:00 (10 reps each): - Round 1: (10×1.5) + (10×1.5) + 3 = 33s - Round 2: (10×1.6) + (10×1.6) + 3 = 35s Total ~68s, leaving time for 2 rounds 3:00-6:00 (12 reps each): - Round 1: (12×1.6) + (12×1.6) + 3 = 41.4s - Round 2: (12×1.7) + (12×1.7) + 3 = 43.8s Total ~85s, leaving time for 2 rounds 6:00-9:00 (14 reps each): - Round 1: (14×1.7) + (14×1.7) + 3 = 50.6s - Round 2: (14×1.8) + (14×1.8) + 3 = 53.4s Total ~104s, leaving time for 2 rounds Benchmark comparison: Most similar to Cindy (AMRAP 20 with bodyweight movements). Scaled proportionally for shorter intervals and increasing volume. L10 (Elite): 11+ rounds (completing 16 rep rounds) L5 (Intermediate): 7 rounds (completing 14 rep rounds) L1 (Beginner): 3 rounds (completing 10 rep rounds)

Modality Profile

Both Push-Ups and Jumping Squats are bodyweight/gymnastics movements, with no external load or monostructural components. 2/2 movements are gymnastics, resulting in 100% G.

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