Workout Description

Why This Workout Is Hard

The descending rep scheme (50-40-30-20-10) combined with burpee pull-ups creates significant fatigue accumulation. While sit-ups provide brief relief, burpee pull-ups tax multiple systems simultaneously (cardio, pulling, pushing) with no built-in rest. The high initial volume (50 reps) means most athletes will need to break sets early, leading to increasingly longer rest periods. Average time domain 15-20 minutes.

Benchmark Times for Vijay

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 300 total reps of burpee pull-ups places extreme demands on upper body pulling, pushing, and core muscular endurance.
• Endurance (8/10): High-volume descending rep scheme with compound movements creates significant cardiovascular demand, especially with burpee pull-ups taxing multiple energy systems simultaneously.
• Speed (7/10): Fast transitions between movements and quick rep cycling are crucial for optimal performance in this descending rep scheme.
• Flexibility (4/10): Burpee pull-ups demand moderate shoulder mobility and hip flexion, while sit-ups require basic trunk flexibility.
• Strength (3/10): While burpee pull-ups require relative strength, the workout tests strength endurance rather than maximal force production.
• Power (2/10): Some explosive elements in burpee transitions, but workout emphasis is on sustained output rather than power production.

Movements

• Sit-Up
• Burpee Pull-Up

Scaling Options

Level 1: Regular burpees + ring rows (same rep scheme). Level 2: Step-back burpees + jumping pull-ups. Level 3: Reduce volume to 40-30-20-10 or 30-20-10. For sit-ups, scale to V-ups or crunches if needed. Consider abmat for comfort. Time cap at 25-30 minutes.

Scaling Explanation

Scale if unable to perform 5+ strict pull-ups or 10+ burpees unbroken when fresh. Maintaining intensity is key - athletes should be able to complete within 25 minutes. Form breakdown on burpee pull-ups or excessive rest periods indicate need for scaling. Prioritize full range of motion and proper pulling mechanics over speed. Goal is steady work with minimal extended breaks.

Intended Stimulus

Moderate to long glycolytic workout (15-25 minutes) with significant oxidative component. Tests upper body pulling endurance, core stability, and ability to maintain output across large sets. Primary challenge is maintaining consistent movement patterns under accumulating fatigue.

Coach Insight

Break burpee pull-ups into manageable sets early - consider 10-rep chunks for first two rounds. For 50s: 10-10-10-10-10, 40s: 10-10-10-10, etc. Quick transitions between movements are crucial. Keep sit-ups controlled but unbroken when possible. Don't rush first round - establish sustainable pace. Most athletes break down in round of 30, so save energy for middle portion.

Benchmark Notes

This workout closely mirrors Annie (50-40-30-20-10 double-unders + sit-ups) in rep scheme, but replaces double-unders with burpee pull-ups, making it significantly more challenging. Analysis: 1. Burpee Pull-ups (150 total): - Fresh: 4-5 sec/rep (burpee + pull-up) - Fatigue multiplier increasing from 1.0x to 1.4x - Set breaks needed: 10-15 reps max unbroken - Total time: ~900 sec for elite 2. Sit-ups (150 total): - Fresh: 1-1.5 sec/rep - Minimal fatigue impact - Can be done in large sets - Total time: ~300 sec for elite 3. Transitions: ~5-10 sec between movements per round Compared to Annie benchmark (L10: 300-360s, L5: 480-600s, L1: 780-960s), this workout should take approximately 2x longer due to burpee pull-ups being much more demanding than double-unders. The sit-up portion remains similar. Final targets: L10 (Elite): 6:30-7:30 (390-450 sec) L5 (Intermediate): 10:00-12:00 (600-720 sec) L1 (Beginner): 16:00-20:00 (960-1200 sec)

Modality Profile

Both movements (Burpee Pull-Up and Sit-Up) are gymnastics/bodyweight movements. Burpee Pull-Up combines two gymnastics movements, and Sit-Up is a classic bodyweight core movement. With all movements falling under gymnastics, this workout is 100% G.

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