Workout Description

Why This Workout Is Easy

This workout features very manageable volume (only 10 push-ups per round) with built-in rest periods that prevent significant fatigue accumulation. The 30-second planks serve as active recovery between push-up sets, and the 1-minute rest between rounds ensures full recovery. The total work time is low and movements are basic. Most athletes can maintain good form throughout.

Benchmark Times for Stimulus Travel WOD 17

• 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:

• Stamina (5/10): Repeated push-ups combined with isometric plank holds tests local muscular endurance, particularly in the shoulders and core.
• Endurance (3/10): The one-minute rest periods and relatively low volume limit cardiovascular demand, though holding planks creates some sustained aerobic challenge.
• Strength (2/10): Push-ups provide moderate bodyweight strength demand, while planks are more endurance-focused than strength-focused.
• Speed (2/10): Structured rest periods and moderate volume limit the need for quick transitions or fast movement cycling.
• Flexibility (1/10): Basic shoulder mobility for push-ups and core positioning for planks; no extreme ranges of motion required.

Movements

• Push-Up
• Plank

Scaling Options

Push-up modifications: Elevate hands on box/bench, perform from knees, or do wall push-ups. Plank modifications: Reduce hold time to 20 seconds, perform from knees, or elevate upper body on box. Volume modifications: Reduce to 3-4 rounds, or alternate between push-ups and planks rather than doubling up. Rest period can be extended to 90 seconds for newer athletes.

Scaling Explanation

Scale if unable to perform 5 consecutive full range push-ups with good form, or if plank position breaks down before 30 seconds. Focus on maintaining proper push-up depth and a rigid plank position throughout - quality movement is priority over speed. Target completion time is 15-20 minutes. Athletes should finish feeling challenged but not completely exhausted. Scale to achieve sustained effort rather than early burnout.

Intended Stimulus

Moderate-intensity endurance workout targeting the oxidative energy system over 15-20 minutes. Primary focus is on upper body pushing endurance and midline stability. The rest intervals prevent complete fatigue while maintaining quality movement patterns. This is a stamina-building workout that tests mental focus during isometric holds.

Coach Insight

Start controlled - resist rushing the push-ups early. Maintain full range of motion on push-ups throughout all rounds. For planks, establish a strong position with shoulders stacked over elbows, neutral spine, and glutes engaged. Use the rest periods strategically to reset position and breathing. Common mistakes include sagging hips in plank and partial range push-ups when fatigued. Consider breaking push-ups into 3-2 if needed to maintain quality.

Benchmark Notes

This workout has similarities to Annie (50-40-30-20-10 double-unders/sit-ups) in terms of total volume and rest periods, though simpler movements. Breaking it down: 1. Movement Analysis: - Push-ups (10 per round): 1-1.5s each = ~15s per round - Plank holds (60s per round): 60s fixed time - Rest period: 60s fixed time 2. Round Progression with Fatigue: Round 1: 75s work + 60s rest = 135s Round 2: 80s work + 60s rest = 140s Round 3: 85s work + 60s rest = 145s Round 4: 90s work + 60s rest = 150s Round 5: 95s work = 95s 3. Total Time Calculation: Base time: 665 seconds 4. Benchmark Comparison: Compared to Annie (L10: 300-360s, L5: 480-600s, L1: 780-960s), this workout should be slightly faster due to: - Simpler movements (push-ups vs double-unders/sit-ups) - Built-in rest periods - Lower total volume Final Targets: L10 (Elite): 300s (5:00) L5 (Intermediate): 540s (9:00) L1 (Beginner): 900s (15:00)

Modality Profile

Both Push-Ups and Planks are pure bodyweight/gymnastics movements, making this workout 100% gymnastics modality. No monostructural cardio or weighted movements are present.

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