Workout Description

Why This Workout Is Hard

While sit-ups and burpees are basic movements, the combination of 100 total burpees with no built-in rest creates significant cardiovascular fatigue. The continuous nature and volume (200 total reps) makes this deceptively challenging. Most athletes will need to break up the burpees by round 4-5, and the sit-ups provide minimal recovery. Average finish time 15-20 minutes with considerable suffering.

Benchmark Times for Stimulus Travel WOD 2

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of repetitive movements tests muscular endurance, particularly in the core, shoulders, and hip flexors across 200 total reps.
• Endurance (7/10): Ten rounds of continuous burpees and sit-ups creates significant cardiovascular demand, requiring sustained aerobic capacity and breathing control throughout the workout.
• Speed (7/10): Quick transitions and fast cycling of movements are crucial for optimal time, especially maintaining pace through later rounds.
• Power (4/10): Burpees require moderate power output for standing and jumping, though fatigue will reduce explosive capacity over rounds.
• Flexibility (3/10): Basic mobility needed for burpee positions and sit-up range of motion, but no extreme flexibility demands.
• Strength (2/10): Primarily bodyweight movements that don't require significant absolute strength, though burpees do involve some pushing and core strength.

Movements

• Burpee
• Sit-Up

Scaling Options

Reduce to 8 or 6 rounds total. Scale burpees to step-back burpees or burpee with no push-up. For sit-ups, elevate feet on wall or use AbMat for support. Can also modify to 8 reps each movement per round while maintaining 10 rounds. Add time cap of 20-25 minutes if needed.

Scaling Explanation

Scale if unable to maintain proper burpee form through fatigue or if basic sit-up mechanics break down. Priority is maintaining consistent movement standards and steady work rate. Target completion time is 12-18 minutes at prescribed volume. Scale volume or movement complexity if estimated time would exceed 20 minutes. Focus on quality reps over speed.

Intended Stimulus

Moderate-length glycolytic workout targeting the 12-18 minute time domain. Primary focus is on aerobic capacity and mental toughness. The consistent rep scheme creates a steady but challenging rhythm that tests both local muscular endurance and cardiovascular stamina.

Coach Insight

Start at a sustainable 75-80% effort for first 3-4 rounds to avoid early burnout. Break up burpees into sets of 5+5 if needed. Keep sit-ups controlled but unbroken - avoid rushing and losing midline stability. Minimize transition times between movements. Common mistake is going too fast in rounds 1-2 leading to significant slowdown by round 6. Aim for consistent round times throughout.

Benchmark Notes

This workout consists of 10 rounds of 10 sit-ups and 10 burpees (200 total reps). Breakdown per round: - Sit-ups: 1-1.5s per rep = ~12-15s per set - Burpees: 3-4s per rep = ~35s per set - Transition between movements: 2-3s Fatigue multipliers per round: R1-2: 1.0x (~50s/round) R3-4: 1.1x (~55s/round) R5-6: 1.2x (~60s/round) R7-8: 1.3x (~65s/round) R9-10: 1.4x (~70s/round) This workout is most similar to Annie (50-40-30-20-10 double-unders and sit-ups) in terms of volume and movement patterns, though burpees are more taxing than double-unders. Annie benchmarks are L10: 300-360s, L5: 480-600s, L1: 780-960s. Adjusting Annie benchmarks up by ~20% due to burpees being more demanding and the slightly higher total volume: L10 (Elite): 6:00 (360s) L5 (Intermediate): 10:00 (600s) L1 (Beginner): 18:00 (1080s) Interpolated other levels between these anchor points for a smooth progression.

Modality Profile

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

Similar Workouts to Stimulus Travel WOD 2

If you enjoy Stimulus Travel WOD 2, you might also like these similar CrossFit WODs:

• No Equipment Madness (85% similar) - For Time 50-40-30-20-10 reps of: Burpee Jumping Air Squats Push-Ups...
• Not Just For Lockdown (85% similar) - 100 Mountain Climbers (R+L=1 rep) 25 Burpees 50 Air Squats 80 Mountain Climbers (R+L=1 rep) 20 Burpe...
• Vaca (85% similar) - 5 Rounds for Reps Max Push-Ups Max Air Squats 10 Burpees Rest 1 minute...
• Stimulus Travel WOD 13 (85% similar) - For As Long As Possible From 0:00-3:00, 2 Rounds of: 10 Push-Ups 10 Jumping Squats Then, from 3:00-...
• Locked Up (85% similar) - 40-30-20-10 Reps for Time Unbroken Burpees Unbroken Air Squats...
• Time to Get Chipper (85% similar) - For Time 50 Air Squats 10 Burpees 40 Sit-ups 10 Burpees 30 Walking Lunges 10 Burpees 20 Push-Ups 10 ...
• Living Room Mash 1 (85% similar) - 50-40-30-20-10 Reps for Time Burpees Air Squats Push-Ups Sit-Ups...
• Long Cycle Burpee Madness (85% similar) - 50 Rounds for Time 1 Air Squat 1 Push-Up 1 Sit-Up 1 Superman 1 Tuck Jump...

These WODs similar to Stimulus Travel WOD 2 share comparable training demands, time domains, and movement patterns.