Workout Description

Why This Workout Is Medium

While burpees and sit-ups are challenging when combined, the descending rep scheme provides natural rest periods and psychological relief. The movements don't significantly interfere with each other, and the total volume (55 burpees, 90 sit-ups) is moderate. Most CrossFitters can maintain a steady pace through this 8-12 minute workout without hitting severe cardiovascular limitations.

Benchmark Times for Stimulus Travel WOD 5

• Elite: <4:00
• Advanced: 5:00-6:00
• Intermediate: 7:00-8:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Total volume of 55 burpees and 90 sit-ups challenges muscular endurance, particularly in the core and pushing muscles.
• Endurance (7/10): High-rep descending scheme of burpees creates significant cardiovascular demand, while sit-ups allow partial recovery. Sustained effort required throughout the workout.
• Speed (6/10): Descending rep scheme encourages faster cycling as reps decrease. Quick transitions between movements become crucial.
• Power (4/10): Burpees have a moderate power component in the push-up and jump, but can be performed at varied intensities.
• Flexibility (3/10): Burpees require moderate hip and shoulder mobility, while sit-ups demand basic trunk flexion range of motion.
• Strength (2/10): Bodyweight movements only, with minimal strength demands beyond basic pushing and core strength.

Movements

• Burpee
• Sit-Up

Scaling Options

Beginner option: Reduce total volume to 8-6-4-2 burpees and 16-12-8-4 sit-ups. Step-out burpees instead of jumping feet back. Modify sit-ups to crunches or V-ups if hip flexor/lower back issues. Intermediate option: Keep rep scheme but slow burpees to step-out/step-in. Advanced option: Add weight vest (10/14lb) or target specific burpee time (sub :02/rep).

Scaling Explanation

Scale if unable to maintain consistent burpee pace under :03/rep or if sit-up form breaks down significantly. Priority is maintaining intensity while completing full range of motion on both movements. Target time is 8-12 minutes - scale volume if going significantly longer. Athletes should feel moderate-high burn in core and some shoulder fatigue, but movement quality should not significantly degrade. Choose scaling that allows consistent work with minimal rest breaks.

Intended Stimulus

Moderate-length glycolytic workout targeting the 8-12 minute time domain. Primary focus is on aerobic capacity with bursts of anaerobic work. The descending rep scheme creates a mental challenge while maintaining relatively high intensity throughout. Core endurance and bodyweight control are tested with the combined movements.

Coach Insight

Start fast but controlled on the burpees - aim for unbroken sets of 10-8, then singles as needed. For sit-ups, break larger sets (20-18-16) into 2-3 manageable chunks. Quick transitions between movements are crucial. Keep burpees efficient - no pause at bottom, pop feet back quickly, minimal jump at top. Watch form deterioration on sit-ups as fatigue sets in - maintain full range of motion touching ground and feet anchored.

Benchmark Notes

This workout is similar to Annie (50-40-30-20-10 double-unders + sit-ups) in rep scheme and movement pairing, though with burpees instead of double-unders and fewer total reps. Breakdown: - Total burpees: 55 reps at ~3.5s/rep = 192.5s base - Total sit-ups: 90 reps at ~1.5s/rep = 135s base - Transitions between movements: 8 transitions at ~5s = 40s Fatigue factors: - First round (10/20): Fresh pace - Middle rounds (9-6/18-10): 1.2x multiplier - Final rounds (5-1/6-2): 1.3x multiplier due to accumulated fatigue Starting with Annie's anchor points (L10: 300-360s, L5: 480-600s, L1: 780-960s), we can scale down slightly due to: 1. Fewer total reps (145 vs 200) 2. But burpees are more taxing than double-unders Final targets: Male: L10: 240-300s (4:00-5:00) L5: 480s (8:00) L1: 900s (15:00) Female: L10: 270-330s (4:30-5:30) L5: 540s (9:00) L1: 960s (16:00)

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.

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