5 Rounds for Time: 20 Pull-Ups, 40 Push-Ups, 60 Air Squats
Primary movement: Bodyweight Stamina
Candy is a high-volume bodyweight triplet: 5 rounds for time of 20 pull-ups, 40 push-ups and 60 air squats - 600 total reps with no rest built in. Unlike Barbara, there are no breaks, so pacing is entirely up to you. The push-up volume (200 total) is the crux for most athletes: shoulders and chest fatigue long before the legs do. Candy rewards disciplined small sets and constant movement.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 26:00+ | 28:00+ |
| intermediate | 20:00 | 22:00 |
| advanced | 15:00 | 17:00 |
| elite | sub 12:00 | sub 13:30 |
Treat the squats as your 'rest' - keep a steady rhythm and breathe there. Break the push-ups into sets of 8-10 from round one, even if you can do 25+ fresh. On pull-ups, quick sets of 5-7 keep your grip alive. Never stand still: slow continuous movement beats fast bursts with long breaks in a workout this long.
Scaled: 5 rounds of 12 ring rows or banded pull-ups, 20 push-ups (from knees if needed), 40 air squats. Beginner: 3 rounds with the same rep scheme. Target: finish under 25 minutes.
Log every result, see your progress over time, and know exactly where you stand.