For TimeBeginner~10 min
Baseline
Partner
For time:
500-mrow
40air squats
30sit-ups
20push-ups
10pull-ups
Equipment
Pull-Up BarRowing Machine
Workout Details
- Stimulus
- Accessible chipper designed as a fitness baseline. The descending rep scheme keeps each set manageable. Rowing warms the body, air squats test lower-body endurance, push-ups and pull-ups reveal upper-body capacity. Most athletes finish in 8–12 minutes — ideal for retesting every few months.
- Score Type
- Time
- Rep Scheme
- Chipper