FOR TIME: 11 Pull Ups 27 Double Unders 11 Pull Ups 19 Burpees 27 Double Unders 11 Pull Ups 79 Sit Ups 19 Burpees 27 Double Unders 11 Pull Ups 100 Air Squats 79 Sit Ups 19 Burpees 27 Double Unders 11 Pull Ups Harvey Milk - (1930–78). American politician and gay rights activist Harvey Milk became one of the first openly gay elected officials in U.S. history. After he was shot and killed in 1978, various films helped to publicize his life and work.
Long, mixed modal conditioning and muscular endurance workout (time domain: moderate-long, likely 15–40+ minutes depending on athlete). Primarily targets the oxidative system with repeated glycolytic spikes. Main challenge is sustained conditioning + muscular endurance (pulling strength/grip and single-leg/hip stamina), with a skill component (double-unders) and a significant mental pacing element.
Pacing: treat this like a long chipper — avoid all-out efforts early. Aim for a steady sustainable pace (roughly 7–8/10 effort) with short, controlled surges on short sets rather than grinding singles to failure. Strategy: use the double-unders as active-rest between pull-up sets (do a small, controlled set of DUs to recover breathing but keep moving). Break the 11 pull-ups into pre-planned sets (e.g., 6+5 or 4-4-3 depending on ability) so you don’t hit total failure mid-workout. For larger pieces (79 sit-ups, 100 air squats) break into repeatable sets that allow smooth breathing — e.g. sit-ups 20/15/15/15/14 and air squats 20/20/20/20/20. Movement tips: keep a strong kip and relaxed breath on pull-ups — lead with chest and keep legs relaxed; for double-unders use small ankle flicks, steady wrists and soft knees; burpees — efficient hip hinge, quick chest-to-floor and controlled rebound; sit-ups — keep braced core and breathe at top to avoid neck strain; air squats — full depth, drive through heels, chest up. Common mistakes: going too hard on the first pull-up blocks or chasing max unbroken DUs, letting pull-up sets disintegrate into singles with long rests, and trying to grind huge sets on the big calisthenic volumes which destroys pacing. Rep-scheme suggestions: plan 11 pull-ups as 6+5 or 5+3+3; 27 DUs as 15+12 or 10+10+7 (or three sets of 9); 19 burpees as 10+9 or 7+6+6; for the long sit-up/air-squat pieces use 15–25 rep sets to keep rhythm. Transition strategy: use DUs as a tempo breaker between pulling blocks to control heart rate.
Movement substitutions: pull-ups → banded pull-ups, jumping pull-ups, or ring rows. Double-unders → single-unders at a 2:1–3:1 ratio (e.g., 54–81 singles for every 27 DUs) or 27 DU attempts with remainder as singles. Burpees → step-back burpees or incline burpees (hands on box) or reduce to 12–15 reps if needed. Sit-ups → crunches, toe-touches, or plank-to-hip-taps for core-safe alternatives. Air squats → box squats (to a higher box) or reduce ROM. Volume modifications: cut large reps by 25–50% (e.g., 79 → 40; 100 air squats → 50–60) or remove one of the repeated long segments to shorten total time. Time/effort adjustments: add a time cap (20–30–40 minutes depending on level) or break into two shorter AMRAPs (e.g., first half then second half) for athletes who cannot maintain continuous work.