Workout Description

Why This Workout Is Very Hard

Bert is a long, high-volume bodyweight chipper with six 400m runs interspersed between big sets of burpees, push-ups, lunges, and squats. While the movements are simple, the sheer volume, repeated interference of similar patterns, and duration (often 50–70 minutes for average athletes) create major muscular stamina and aerobic demands. Pacing, mental toughness, and strict movement standards make this a very challenging test.

Benchmark Times for Bert

• Elite: <40:00
• Advanced: 45:00-50:00
• Intermediate: 55:00-60:00
• Beginner: >100:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Hundreds of push-ups, lunges, and squats plus 100 total burpees tax local muscular endurance of legs, core, and pressing muscles.
• Endurance (8/10): Six 400m runs and continuous movement for 40–70 minutes put a premium on aerobic capacity and breathing control over a long time domain.
• Speed (3/10): Brief surges can help on runs or small sets, but success comes from smooth, sustainable cycling and efficient transitions.
• Flexibility (2/10): Standard ROM for squats, lunges, and push-ups; mobility helps quality and comfort but no extreme positions required.
• Power (2/10): Burpees add some pop, but the workout rewards steady pacing over explosive efforts; power outputs are secondary.
• Strength (1/10): No external load and no heavy pulling or pressing; demands are capacity-based rather than max force production.

Movements

• Burpee
• Run
• Push-Up
• Walking Lunge
• Air Squat

Scaling Options

Scale to: Half-volume with 200m runs • 35/75/100/150/100/75/35 reps with 400m runs • Box/bench push-ups + reverse lunges + 400m→200m runs

Scaling Explanation

These options reduce total volume, simplify movements, and/or shorten runs so athletes maintain steady pacing, preserve stimulus, and finish within an appropriate time window.

Intended Stimulus

Long, steady cardio with relentless muscular stamina. Settle into a sustainable pace early and avoid failure on push-ups and burpees. Runs should be controlled but continuous, used for breathing and recovery. Expect leg fatigue to build through lunges and squats, finishing with disciplined upper-body sets and a tough closing set of burpees.

Coach Insight

Pace the opening 50 burpees and first 100 push-ups conservatively—small, repeatable sets with short rests. Use the runs to reset your breathing. Biggest tip: Break push-ups early (e.g., 5s or 3s) to avoid hitting failure; it saves minutes later. Common mistakes: Sprinting early, letting push-ups fail, and resting too long between small sets. Keep transitions tight.

Benchmark Notes

These times span from beginner finishing in about 100 minutes to elite athletes near 40 minutes. Most intermediate athletes should target 55–65 minutes. If you’re outside your bracket, adjust volume or movement difficulty so you keep moving steadily and hit the intended long, grinding cardio-stamina stimulus.

Modality Profile

About three-quarters of the time is spent on bodyweight gymnastics (burpees, push-ups, lunges, squats). The remaining time is monostructural running across six 400m intervals. There is no external loading, so weightlifting accounts for 0%. Time spent favors gymnastics volume with steady aerobic running to separate large sets.

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