Workout Description

Why This Workout Is Medium

Simple bodyweight movements and interval structure make the workout accessible, but accumulating 300 reps with repeated upper-body pulling and pressing is challenging. Expect 12–22 minutes for most, with pacing and movement efficiency determining outcomes. Grip and push-up stamina often become limiting factors, while the Tabata rest prevents complete redline but won’t save poor pacing.

Benchmark Times for Task Tabata

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High cumulative reps tax local muscular endurance in pressing, pulling, midline, and squatting. Success depends on sustaining submaximal sets every interval while preserving range of motion and cadence.
• Speed (7/10): Twenty-second windows favor rapid cycling and minimal transition time. Maintaining a high but sustainable cadence without redlining is key to finishing well under the cap.
• Endurance (6/10): Short work/rest intervals keep heart rate elevated for 12–25 minutes. Aerobic capacity supports recovery between efforts and steady breathing through repeated 20-second bouts without collapsing pace.
• Power (3/10): Intervals reward crisp, fast reps, yet movements aren’t explosive lifts. Power shows in quick pull-up cycles and aggressive but controlled squat speed.
• Flexibility (2/10): Requires standard ROM: full-depth squat, elbow lockout on push-ups, and solid shoulder position for pull-ups. No extreme mobility demands, but quality ROM improves efficiency.
• Strength (2/10): No external load; absolute force demands are low. Baseline strength matters mainly for unassisted pull-ups and maintaining strong positions as fatigue rises.

Movements

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

Scaling Options

Scale to: Jumping Pull-Ups + Elevated Push-Ups (box/bench) + Standard Sit-Ups + Air Squats • Ring Rows + Knee Push-Ups + Anchored Sit-Ups + Box Squats to target • Reduce total to 200 reps or cap at 20:00

Scaling Explanation

These options maintain the interval structure and movement patterns while matching capacity, preventing early failure and preserving intensity.

Intended Stimulus

Fast intervals with controlled breathing and repeatable sets. Each 20-second window should feel like a strong push, ending with 1–2 reps left, not failure. Expect a steadily rising heart rate, forearm and chest fatigue, and consistent movement quality throughout. Finish feeling spent but not blown up in the early rounds.

Coach Insight

Pace by setting target reps per 20 seconds for each movement and hold them from round one. Open conservatively for 1–2 cycles, then lock the cadence. The one tip: never hit failure on pull-ups or push-ups; stop a rep early to keep cycling. Avoid sloppy ROM and lost counts. Reset your grip and midline during the 10-second rests.

Benchmark Notes

These times reflect how efficiently you accumulate reps without failing sets. Beginners may approach the cap; intermediates typically finish around 18–22 minutes; advanced athletes 12–16. Use the levels to guide scaling and to set per-interval rep targets you can maintain across multiple cycles.

Modality Profile

All movements are bodyweight gymnastics: upper-body pulling, pushing, core flexion, and squatting. There’s no monostructural cardio and no external loading. The time is evenly distributed across four gymnastic movements repeated in intervals, making this effectively 100% gymnastics work.

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