Workout Description

Why This Workout Is Hard

While each movement is bodyweight-only, the Tabata format (20s work/10s rest) creates significant fatigue accumulation across 24 minutes. The sequencing is particularly challenging - upper body movements (pull-ups, push-ups) appear mid-workout when fatigue is building. The 1-minute rests help but aren't enough for full recovery. Most athletes will struggle to maintain intensity across all five movements, especially in the later rounds.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-repetition bodyweight movements performed at maximal effort for 20-second intervals tests muscular endurance across multiple muscle groups and energy systems.
• Endurance (8/10): Five consecutive Tabatas with minimal rest creates significant cardiovascular demand. The 24-minute duration and varied movements challenge aerobic and anaerobic systems extensively.
• Speed (7/10): Fast movement cycling is crucial during 20-second work intervals. Quick transitions between movements maximize work completed in each round.
• Power (5/10): Tabata intervals demand explosive output during work periods, but fatigue limits true power expression as the workout progresses.
• Flexibility (4/10): Standard mobility requirements for squats, pull-ups, and push-ups. Row requires basic hip hinge and shoulder mobility.
• Strength (3/10): While movements require baseline strength, the focus is on bodyweight movements performed for endurance rather than maximal force production.

Movements

• Push-Up
• Air Squat
• Sit-Up
• Row
• Pull-Up

Scaling Options

Row: Reduce damper setting to 5-6, or substitute bike/ski erg. Air Squats: Reduce depth or use box for depth gauge. Pull-ups: Ring rows, banded pull-ups, or jumping pull-ups. Push-ups: Elevated hands, box push-ups, or knee push-ups. Sit-ups: V-ups, Russian twists, or anchored sit-ups. Consider reducing work intervals to 15 seconds or extending rest to 15 seconds if needed. Maintain 1-minute rest between movements.

Scaling Explanation

Scale if unable to maintain consistent work across all intervals (>50% drop-off in reps) or if form deteriorates significantly. Priority is maintaining intensity while preserving movement integrity. Athletes should be able to perform at least 5 unbroken pull-ups and 10 unbroken push-ups before attempting Rx version. Target is consistent effort across all intervals - each round should have similar rep counts (within 2-3 reps). Scale to achieve 8-12 reps per interval minimum.

Intended Stimulus

High-intensity interval training targeting both anaerobic and aerobic systems. Each Tabata (20 sec work/10 sec rest x 8) pushes phosphagen and glycolytic pathways, while the 24-minute total duration develops oxidative capacity. Primary challenge is maintaining intensity across multiple Tabatas while managing fatigue. The workout tests both power endurance and mental toughness.

Coach Insight

Start each Tabata fresh after the 1-min rest. For rowing, aim for consistent calories (7-9 per interval). Break air squats into consistent chunks (15-18 reps). For pull-ups, plan smaller sets (5-8 reps) to maintain form. Push-ups may require early partitioning (8-10 reps) to prevent failure. Keep sit-ups smooth and controlled (12-15 reps). Common mistakes: starting too hot, poor pacing between intervals, sacrificing range of motion for speed. Track rounds completed in each interval to gauge consistency.

Benchmark Notes

This workout consists of 5 Tabata intervals (8 rounds of 20 sec work/10 sec rest each) with 1 min rest between intervals. Breakdown per Tabata: Row: Elite can maintain 14-16 cals/round = ~15 reps/Tabata Air Squats: 15-18 reps/round = ~120-140 reps/Tabata Pull-Ups: 12-15 reps/round = ~90-110 reps/Tabata Push-Ups: 12-15 reps/round = ~90-110 reps/Tabata Sit-Ups: 15-18 reps/round = ~120-140 reps/Tabata Total rep potential for elite (L10): 435-515 reps Using Cindy as anchor (which tests similar movements - pull-ups, push-ups, squats), we see elite performers hit 25-30 rounds in 20 minutes. This workout is slightly more intense with the Tabata timing but has built-in rest periods. Fatigue factors: - Row first helps preserve pull-up capacity - Push-ups after pull-ups will be compromised ~20% - Built-in rest periods help maintain output Final benchmarks: L10 (Elite): 480+ reps L5 (Intermediate): 320 reps L1 (Beginner): 160 reps

Modality Profile

Of the 5 movements: Row (M), Air Squat (G), Pull-Up (G), Push-Up (G), Sit-Up (G). 4 movements are gymnastics-based bodyweight movements (80%), 1 movement is monostructural cardio (20%), and 0 movements are weightlifting-based.

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