19 Push-Ups
1 Pull-Up
4 Burpees
1 Pull-Up
25 Air Squats
1 Pull-Up
The benchmark workout, 13 Rounds for Time, known as Sadaya, consists of a series of high-intensity movements designed to challenge both strength and endurance. Each round includes 19 Push-Ups, 1 Pull-Up, 4 Burpees, 1 Pull-Up, and 25 Air Squats, punctuated by the repeated Pull-Ups to test grip strength and upper body stamina. This combination targets the chest, arms, and legs, promoting a comprehensive fitness test that is accessible yet demanding for athletes of varying experience. The workout's structure encourages a steady pace and the ability to transition quickly between movements, all while maintaining consistent effort throughout the 13 rounds.
Begin the workout with a moderate pace for the initial rounds, focusing on form to avoid fatigue. Each round may take approximately 60–90 seconds to complete, depending on your fitness level. Break down the Push-Ups into manageable sets to prevent excessive fatigue, and aim for smooth transitions into the Burpees and Air Squats to keep your heart rate elevated. As you progress, be mindful of grip strength during the Pull-Ups, and adjust your strategy as necessary to maintain efficiency in the later rounds. Push through any discomfort in the final rounds, as this is where you can make significant gains on your personal best and stand out in the Sadaya Memorial Tribute & Holiday Workouts leaderboard.
19 Push-Ups
1 Pull-Up
4 Burpees
1 Pull-Up
25 Air Squats
1 Pull-Up
The benchmark workout, 13 Rounds for Time, known as Sadaya, consists of a series of high-intensity movements designed to challenge both strength and endurance. Each round includes 19 Push-Ups, 1 Pull-Up, 4 Burpees, 1 Pull-Up, and 25 Air Squats, punctuated by the repeated Pull-Ups to test grip strength and upper body stamina. This combination targets the chest, arms, and legs, promoting a comprehensive fitness test that is accessible yet demanding for athletes of varying experience. The workout's structure encourages a steady pace and the ability to transition quickly between movements, all while maintaining consistent effort throughout the 13 rounds.
Begin the workout with a moderate pace for the initial rounds, focusing on form to avoid fatigue. Each round may take approximately 60–90 seconds to complete, depending on your fitness level. Break down the Push-Ups into manageable sets to prevent excessive fatigue, and aim for smooth transitions into the Burpees and Air Squats to keep your heart rate elevated. As you progress, be mindful of grip strength during the Pull-Ups, and adjust your strategy as necessary to maintain efficiency in the later rounds. Push through any discomfort in the final rounds, as this is where you can make significant gains on your personal best and stand out in the Sadaya Memorial Tribute & Holiday Workouts leaderboard.
75 Burpees to Target (6 in)
150 Air Squats
225 Double-Unders
1,300 meter Run
Wear a Weight Vest
30 Clean-and-Jerks
rest 5 min;
5 rounds:
15 cal Bike,
15 Kettlebell Swings
rest 4 min;
4 rounds:
4 Pull-Ups,
8 Push-Ups,
16 Air Squats
rest 3 min;
3 rounds:
15 Box Jumps,
15 Calorie Row
rest 2 min;
2 rounds:
20 Wall Ball Shots,
30 Sit-Ups
rest 1 min;
finish with 50 Burpees.
10 Deficit Handstand Push-Ups
20 Pistols
75 Overhead Squats
Rest 1 min between rounds
24 calorie Row
24 Box Jumps
24 Push-Ups
24 Snatches
24 Pull-Ups
24 Burpees
24 Thrusters
24 Air Squats
24 AbMat Sit-Ups
24 Clean-and-Jerks
2×400 meter Run
24 Walking Lunges
24 Push Presses
24 Kettlebell Swings
24 Front Squats
24 Toes-to-Bars/Knee Raises
24 Overhead Squats
24 Ring Dips
24 Wall Ball Shots
24 Double Unders
24 Handstand Push-Ups
24 Kettlebell Snatches (alternating)
24 Deadlifts
24 Hang Squat Cleans
25 Burpees
52 Overhead Walking Lunges
25 Burpees
52 Toes-to-Bars
25 Burpees
52 Calorie Air Bike
25 Burpees
52 Kettlebell Swings
25 Burpees
52 GHD Sit-Ups
Perform the workout Sadaya by completing 13 rounds for time, starting with 19 push-ups. Ensure your body forms a straight line from head to heels, lowering until your chest nearly touches the ground.
After the push-ups, execute 1 pull-up, maintaining a full range of motion. Follow this with 4 burpees, jumping explosively at the top to gain maximum height.
Once you finish the burpees, return to 1 pull-up before transitioning into 25 air squats. Keep your chest up, and ensure your knees track over your toes.
Conclude each round with another pull-up. Maintain a steady pace throughout the workout and focus on form to maximize both efficiency and safety.
To scale the 13 Rounds for Time workout, consider adjusting the push-ups to knee push-ups or performing them on an elevated surface to ensure proper form. For the pull-ups, use a resistance band or perform ring rows to decrease the difficulty level. Modify burpees by stepping back and forward instead of jumping, or reduce the number of burpees per round to 2 or 3.
For air squats, focus on form; if needed, perform them to a box or reduce the total count to 15 per round. Adjust the total workout time to 20-25 minutes to accommodate your fitness level. Listen to your body and take longer rest periods if necessary to maintain good form throughout.
Your score for the Sadaya workout is determined by the total number of complete rounds you finish, plus any remaining repetitions after your last full round. The workout consists of 13 rounds for time, and each round includes 19 Push-Ups, 1 Pull-Up, 4 Burpees, 1 Pull-Up, and 25 Air Squats, followed by another Pull-Up.
To calculate your total score, count the number of complete rounds you finished, then add the total number of additional repetitions you completed in your last round. For instance, if you complete 10 full rounds plus 5 Push-Ups and 3 Burpees, your total score would be 10 rounds + 5 Push-Ups + 3 Burpees = 10 + 5 + 3 = 18 reps total.
Approach the 13 Rounds for Time workout with a steady mindset. Begin at a manageable pace to prevent burnout early on. Focus on quality over quantity, ensuring that each push-up and pull-up is performed with proper form to maximize effectiveness and minimize injury risk.
Utilize short breaks between movements to maintain a steady heart rate without fully stopping. Keep transitions as brief as possible, prepping the next movement while finishing the previous one.
Incorporate dynamic breathing techniques, especially during burpees and air squats, to maintain stamina. Prioritize your legs during the last push to ensure you can complete the rounds efficiently. Track your time to measure progress in future sessions.
For the Sadaya workout, which consists of 13 rounds for time, a good score can vary based on fitness levels.
Intermediate: Completing the workout in 15–20 minutes. Advanced: Finishing within 12–14 minutes. Elite: Achieving a time of under 10 minutes.
These times reflect both efficiency and endurance throughout the rounds.
Additionally, managing to maintain a steady pace while executing proper form is essential for gauging performance quality.
Overall, a time under 10 minutes indicates exceptional fitness and stamina for this high-repetition workout.
The benchmark workout 13 Rounds for Time, named Sadaya, aims to test overall stamina, strength, and muscular endurance. This workout is structured to incorporate upper body pushing and pulling, core stability, and lower body strength through a variety of movements.
With a combination of push-ups, burpees, air squats, and pull-ups, athletes will experience a comprehensive challenge that demands both aerobic capacity and muscular resilience. The format encourages participants to maintain a steady pace while efficiently navigating through each round.
Overall, Sadaya is designed to push individuals to their limits, promoting mental toughness and encouraging strategic pacing to manage fatigue over the duration of the workout.
The Sadaya workout, structured as 13 rounds for time, offers a challenging test of endurance and strength. Athletes push their limits through a series of exercises, including push-ups, pull-ups, burpees, and air squats.
Current unofficial top times reported in the fitness community for completing this workout range from around 15 to 18 minutes for elite male athletes, while elite females have been clocked between 18 to 22 minutes.
Achieving these scores requires exceptional fitness and pacing, with many athletes aiming for consistent, high-intensity efforts throughout all rounds.
The workout "Sadaya" is dedicated to honoring the memory of a beloved individual who exemplified strength and resilience. This tribute reflects their unwavering spirit and commitment to overcoming challenges in life.
Participants engage in the workout as a way to celebrate their legacy and the impact they had on others. The combination of movements in "Sadaya" serves as a reminder of the dedication and determination that defines the person being honored.
Through this workout, individuals come together to pay their respects and remember the values instilled by this inspiring figure.
box jump workout, hand-release push-up workout, handstand push-up workout, push-up workout, running workout
400 m run
20 bojumps
400 m run
20 push ups/HR. push ups/HSPU
1 min pause
back squat workout, burpee to target workout, double crossover workout, pull-up workout, shuttle run workout, single crossover workout, ski erg workout
10-8-6-4
Back Squat
Shuttle Runs
Rest 1 min
20-15-10-5
Pull ups
Target Burpees
Rest 1 min
30(36)-20(24)-10(12)
Cal Ski erg
Single crossover / Double crossover
TC: 22
bike erg workout, chest to bar workout, pistol squat workout, pull-up workout
30-20-10
Cal Bike erg
Pistol squat
Pull ups / Chest to bar
TC: 13
Burpee workout, dumbbell snatch workout, for time workout, reverse lunge workout
21-15-9-6-3
Alternating DB Snatch
Overhead Reverse Lunges
Burpees Over DB
box jump over workout, Devils press workout, row workout
250/200 m Row
4 Devils press –
6 Bojump overs
TC: 20
