Barbara
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest precisely 3 minutes between rounds.
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Stimulus and Strategy:
Today’s workout is a classic benchmark. Be sure to look back at your last attempt to help you navigate today’s effort. The goal is to maintain a relatively consistent time in each round. If unable to finish each movement in 4 sets or less, decrease the reps by 5-10 per movement. You should also be able to complete a single round in roughly 5 minutes or less if you are going to attempt this workout as prescribed.
Scaling:
Reduce the reps of each exercise. Reduce the total rounds to 3 or 4, instead of 5.
To reduce the complexity of the pull-ups, perform jumping pull-ups. For the push-ups, perform the reps from your knees. For the sit-ups, perform feet-anchored sit-ups. For the air squats, perform these to a target that allows for pain-free range of motion.
In case of injury or limitation, for the pull-ups, perform ring rows or dumbbell bent-over rows. For the push-ups, perform these with your hands on a 30-inch box. For the sit-ups, perform a hollow hold for 30-60 seconds. For the air squats, consider low box step-ups. For the air squats, perform these to a target that allows for pain-free range of motion.
Intermediate option:
5 rounds, each for time, of:
10 pull-ups
20 push-ups
30 sit-ups
40 squats
Rest precisely 3 minutes between rounds.
Beginner option:
3 rounds, each for time, of:
10 ring rows
15 push-ups from the knees
20 sit-ups
25 squats
Rest precisely 3 minutes between rounds.
Coaching cues:
Avoid the “snaky” push-up. Your entire body should move up and down as a single unit. To do so, squeeze your thighs, glutes, and abs as you move through each push-up.
Resources:
The Kipping Pull-Up
The Push-Up
The AbMat Sit-Up
The Air Squat
The Ring Row
Push-Up on Knees
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