Workout Description

Why This Workout Is Hard

High-volume bodyweight work (approx. 650 total reps) with compounding fatigue across push-ups, core, and legs. No external load or advanced skills, but the duration typically runs 25–45 minutes for most athletes. The challenge is sustained pacing, muscular endurance, and maintaining movement standards under fatigue.

Benchmark Times for Zachary Tellier

• Elite: <22:00
• Advanced: 25:00-28:00
• Intermediate: 31:00-35:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High muscular endurance required: 650 reps across chest, legs, and core demand repeatable submaximal effort with minimal drop-off.
• Endurance (6/10): Long, continuous effort with steady breathing; heart rate stays elevated for 25–45 minutes without sprinting or long rest breaks.
• Speed (4/10): Transitions and rep cadence matter, but long sets limit pure sprint speed due to accumulating fatigue.
• Flexibility (2/10): Basic ROM required (hip crease below knee on squats, full push-up depth); no extreme mobility positions.
• Power (2/10): Little emphasis on explosiveness; steady, repeatable reps are more important than powerful efforts.
• Strength (1/10): No external load and no max-effort lifts; strength demands are minimal beyond moving bodyweight to standard.

Movements

• Lunge
• Push-Up
• Air Squat
• Burpee
• Sit-Up

Scaling Options

Scale to: 8-20-40-80-120 reps • Incline or Knee Push-Ups • 30–35 min time cap, stop where you are

Scaling Explanation

Reduced volume and simplified push-ups preserve the stimulus (steady, high-rep bodyweight endurance) while ensuring continuous movement within an appropriate time window.

Intended Stimulus

A sustained, grindy effort with controlled breathing and steady rep cycling. Early rounds feel smooth; mid-to-late rounds bite with push-up and core fatigue, then a leg-burning air squat finish. Aim for consistent sets, short shakes/rests, and clean ROM to keep moving without redlining.

Coach Insight

Pace early. Break push-ups before you fail—planned small sets beat long, grinding breaks. Smooth, steady lunges and sit-ups set up a strong squat finish. One tip: Fast transitions. Start the next movement within 5–10 seconds—don’t let rest grow. Avoid no-reps by standardizing depth on push-ups and squats. Keep your breathing consistent through burpees.

Benchmark Notes

Times range from 60 minutes for beginners (resting often, breaking sets early) down to ~22 minutes for elite athletes (minimal breaks, rapid transitions). Use these tiers to choose a smart pace and/or scale volume so you finish near your target bracket without failing movement standards.

Modality Profile

This is a pure gymnastics/bodyweight session: burpees, push-ups, lunges, sit-ups, and air squats. No monostructural cardio (run/row) and no external loading. Expect muscular endurance and aerobic demand entirely from repeated bodyweight movement patterns.

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