Workout Description

Why This Workout Is Hard

Five Tabata intervals back-to-back demand high repeatability under fatigue with minimal rest. While movements are accessible, the cumulative density and grip/pressing fatigue (row and pull-ups, then push-ups) elevate difficulty. Success hinges on pacing, muscular endurance, and breathing control, not maximal strength. Expect 24 minutes total, with significant local muscle burn and aerobic demand.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated contractions in squats, pull-ups, push-ups, and sit-ups tax local muscular endurance heavily across eight intervals each.
• Speed (7/10): Fast, repeatable sets with quick transitions and cadence control are key to preserving high interval minimums.
• Endurance (6/10): Twenty-four minutes of intervals demand aerobic capacity to maintain output across five modalities with only brief breaks.
• Power (3/10): Short 20-second sprints encourage pop out of the rower and quick cycling, but it’s not a pure power test.
• Flexibility (2/10): Basic full range-of-motion standards are required (squat depth, lockout), but no extreme mobility demands.
• Strength (1/10): No external loading and low peak force; performance is not limited by maximal strength.

Movements

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

Scaling Options

Scale to: Ring Row + Elevated Push-Up (hands on box) • Jumping Pull-Up + Knee Push-Up • 6 rounds per movement instead of 8

Scaling Explanation

These options preserve movement patterns and interval density while matching strength and stamina to maintain consistent minimums across rounds.

Intended Stimulus

Steady but aggressive intervals that keep your minimums high without a late collapse. You should feel a strong aerobic push with localized fatigue in legs, grip, and pressing. Aim for consistent, repeatable sets across all eight rounds per movement, avoiding early redline. Breathe deliberately, move crisply, and protect your minimums.

Coach Insight

Pace the first two intervals at about 85–90% effort to discover sustainable splits, then hold them. Biggest tip: Stop each work set 1–2 reps shy of failure so your later rounds don’t crater your minimum. Avoid sprinting round 1, sloppy ROM, and gripping the pull-up bar too long—planned quick breaks keep minimums higher.

Benchmark Notes

Your score is the sum of your lowest interval on each movement. Example: lowest row = 7 cal, squats = 15 reps, pull-ups = 6, push-ups = 8, sit-ups = 12 → total 48. Use the levels to gauge where your total should land from beginner (L1) to elite (L9).

Modality Profile

Four of the five elements are gymnastics (air squats, pull-ups, push-ups, sit-ups), emphasizing body control and stamina. The row provides the monostructural component and early systemic fatigue. No weightlifting is included, so the session blends mostly gymnastics volume with a cardio opener.

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