The Piston

Immediate demand

20 minutes, intensity 4 of 5. Today the limiter is the air squats.

Intended stimulus

The style is built so the effort moves through four positions instead of sitting on one. On this workout that is 15 half-burpees, 10 wide push-ups, 20 air squats, and 10 alternating bird-dogs.

Repeated practice

Repeat the same workout and compare the score. What can change over weeks is how long that pace lasts. One time through does not produce that change.

Body-composition context

Body weight changes with the rest of how you eat and train. This workout is one piece of work on one day.

Half-Burpees

Your quads will burn intensely. Keep your weight shifted slightly forward over your shoulders to give your legs a mechanical advantage.

What not to do. Letting the hips pike upward on the jump back.

Wide Push-ups

This angle completely isolates the chest and removes the triceps from the equation. When pectoral failure hits, it hits instantly. Break your sets into 3s or 4s before the muscle completely shuts down.

What not to do. Setting the hands so wide that the elbows cannot reach a right angle.

Air Squats

Let gravity do the work on the way down. Pull yourself into the bottom quickly, then explode up. Use your arms for rhythm.

What not to do. Cutting the depth once the legs burn, so the hip crease stops above the knee.

Alternating Bird-Dogs

Reach long, not high. Hyperextending the back to get your leg higher defeats the core stabilization purpose entirely.

What not to do. Lifting the arm and leg above the line of the back, which arches the spine.

Half-Burpees

• Step the feet. Step back and step in instead of jumping. Same shape, no impact.
• Hands elevated. Hands on a bench or step so the floor never comes all the way up to you.
• No jump at the top. Stand tall and reach instead of leaving the floor.

Wide Push-ups

• Hands elevated. Hands on a bench, chair or step. The higher the surface, the easier the rep.
• From the knees. Knees down, hips in line with the shoulders — do not let the hips pike up.
• Partial range. Lower as far as you can control and press back. Depth grows as you do.

Air Squats

• To a seat. Squat to a chair or box and stand back up. Lower the seat as you improve.
• Hold a support. Hands on a doorframe or chair back to sit deeper than balance allows alone.
• Shorter range. Go only as deep as you can control, and stop before the heels lift.

Alternating Bird-Dogs

• Shorter range. Lift only as high as you can hold the position without arching the back.
• Both legs. Drive through both feet instead of one.