I do understand the workout mentality.
Been there/Done that.

The 5011 workout is not something lightly taken.
Only truly dedicated people should even consider it.
The 5011 workout involves different stages of conditioning and should NEVER be attempted without conditioning.

Step One:
Be able to do at least 50 military style, true form push ups.
Be able to do at least 30 military style, true form situps.
Understand proper preparation techniques like stretching and reps.

Step Two:
Be able to do at least 20 consecutive one-clap push ups.
At least 20 full squat thrust set ups.
Remember your reps and stretching.

Step three:
Be able to do at least 20 two-clap push ups.
Be able to make pushup position without squat (full-fall catch).
Be able to roll to situps on a 20 count.

Step four:
Do 20 four-clap push ups.
Do 10 dead-fall left and dead fall right one-handed pushups touching your head to the mat for each.
Be able to push to full standing from pushup position.
Do a full vertical recovery from left or right push up position.

Step five:
Do a ladder climb at 45 degrees from situp position without your feet hitting the mat.
Do 20 situps before the ladder climb.
Pull up to standing and run across the horizontal ladder.

Step six:
Do 20 situps.
Climb the eleven rung ladder from situp position at 46 degree slant from underneath upwards.
(facing backward, pull up and push back and catch the next rung up the ladder)
Run down the ladder.


Step seven:
Do 20 situps.
Climb the ladder at 47 degrees from underneath.
Pull to standing on the eleventh rung and run down the ladder.

Step eight:
Do 20 situps.
Climb the ladder at 48 degrees from underneath.
Pull to standing.
Run down the ladder and push thru a barrier.

Step nine:
Do 20 sit ups.
Do 10 pushups.
Push onto the first ladder rung from down position.
Climb the ladder at 49 degrees from underneath.
Pull to standing.
Run down the ladder and push thru the barrier and jump over a rail at 36 inches.

Step ten:
Do 20 situps.
Do 20 pushups.
Push onto the ladder rung and climb the ladder at 50 degrees from underneath.
Pull to standing and run down the ladder.
Push thru the barrier and jump over the 36 inch rail.
Against the clock.

I couldn't do it.

I did see a guy do it tho.

When I was in the service we had all kinds of workout strategies.
I was good but never good enough.
BTW: The guy that did it was not a huge muscle-bound brute.
He was a little wiry guy.

I wasn't the worst but certainly not the best.

I miss that body....

That workout sounds enticing ant idea on the resting period duration.