Workout Description

Why This Workout Is Hard

While each movement is bodyweight and relatively simple, the high volume (800 total reps) and continuous nature with no built-in rest creates significant metabolic fatigue. The push-ups particularly become limiting as chest/tricep fatigue accumulates over 200 total reps. Average athletes will need to break sets increasingly as rounds progress, typically taking 20-25 minutes to complete.

Benchmark Times for Supply Drill

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of pushing, squatting, and core work tests local muscular endurance. 800 total reps challenges muscular stamina across multiple movement patterns.
• Endurance (7/10): Ten rounds of continuous bodyweight movements creates significant cardiovascular demand, requiring sustained aerobic capacity and work capacity over an extended period.
• Speed (6/10): Quick transitions between movements and maintaining a fast cycle rate on bodyweight exercises is key to optimal performance.
• Flexibility (3/10): Basic mobility required for squats and push-ups. Mountain climbers need hip flexion but nothing extreme.
• Strength (2/10): Relies on basic bodyweight movements that don't significantly challenge maximal strength. Push-ups provide moderate upper body demand.
• Power (2/10): Jumping jacks add minimal power element. Other movements are more strength-endurance focused without explosive demands.

Movements

• Jumping Jack
• Mountain Climber
• Push-Up
• Air Squat

Scaling Options

Push-ups: Elevate hands on box/bench, or perform from knees. Air Squats: Reduce depth, use target/box for consistent depth, or hold PVC pipe for support. Mountain Climbers: Slow pace, perform from higher elevation (hands on box). Volume options: Reduce to 15 or 10 reps per movement, or cut to 6-8 rounds total. Time cap at 25 minutes for newer athletes.

Scaling Explanation

Scale if unable to perform 10+ unbroken push-ups with good form, or if air squats cause significant form breakdown. Priority is maintaining consistent movement standards across all rounds - scale to achieve 1:30-2:30 round times. Target completion time is 15-25 minutes. If workout extends beyond 25 minutes, stimulus is lost and scaling is needed. Form should never deteriorate to continue - maintain plank position in push-ups and full hip extension in squats.

Intended Stimulus

Moderate-length oxidative conditioning workout targeting muscular endurance and stamina, typically lasting 15-25 minutes. Primary focus is on maintaining consistent output across all 10 rounds while managing systemic fatigue. The workout challenges both upper body pushing endurance and lower body stamina without technical complexity.

Coach Insight

Break this into 2-round chunks mentally. Aim for consistent round times rather than sprinting early rounds. Keep push-ups in manageable sets (sets of 10 or 5) to avoid form breakdown. Maintain full range of motion on air squats - crease of hip below top of knee. For mountain climbers, establish steady rhythm and count full switches (left+right=1). Quick but controlled jumping jacks. Rest between rounds should be minimal (10-15 seconds max) to maintain intended stimulus.

Benchmark Notes

This workout is most similar to Angie (100 reps each of pull-ups, push-ups, sit-ups, air squats) but with 800 total reps vs 400, spread across 10 rounds. Key calculations: 1. Base movement times (fresh): - Push-ups: 1.25 sec × 20 = 25 sec - Air squats: 1.25 sec × 20 = 25 sec - Mountain climbers: 1 sec × 20 = 20 sec - Jumping jacks: 1 sec × 20 = 20 sec Total per round (fresh): 90 sec 2. Fatigue multipliers by round: - Rounds 1-2: 1.0x (90 sec each) - Rounds 3-4: 1.2x (108 sec each) - Rounds 5-6: 1.3x (117 sec each) - Rounds 7-8: 1.4x (126 sec each) - Rounds 9-10: 1.5x (135 sec each) 3. Transitions between movements: 3-5 sec × 3 transitions × 10 rounds = ~120 sec 4. Total projected time for L10 athlete: ~840 sec (14:00) Comparing to Angie anchor (L10: 15-18 min), this workout has: - Similar push-up volume (200 vs 100) - Similar air squat volume (200 vs 100) - Easier movements (mountain climbers/jumping jacks vs pull-ups/sit-ups) - More frequent breaks between sets Projected benchmarks: L10 (Elite): 14:00 (840 sec) L5 (Intermediate): 20:00 (1200 sec) L1 (Beginner): 30:00 (1800 sec)

Modality Profile

All movements are bodyweight/gymnastics: Push-Up (G), Air Squat (G), Mountain Climber (G), Jumping Jack (G). 4/4 movements are gymnastics, resulting in 100% G.

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If you enjoy Supply Drill, you might also like these similar CrossFit WODs:

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These WODs similar to Supply Drill share comparable training demands, time domains, and movement patterns.