Workout Description

Why This Workout Is Very Hard

The weight vest transforms this high-volume workout into a significant challenge. The 800m runs (3.2km total) with added weight create substantial cardiovascular fatigue, which compounds the difficulty of the high-rep bodyweight movements. The 32-rep scheme is particularly grueling, and weighted sit-ups after lunges will severely tax the core and hip flexors. Most notably, 32 burpees with a vest at the end of each round creates a brutal finishing element when already fatigued.

Benchmark Times for Blanchard

• Elite: <22:00
• Advanced: 24:00-26:00
• Intermediate: 28:00-30:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of leg-dominant movements (128 squats, lunges) plus burpees tests muscular endurance extensively, especially with added vest weight.
• Endurance (8/10): The combination of 800m runs and high-rep bodyweight movements with a weight vest creates significant cardiovascular demand across the 30-50 minute time domain.
• Speed (5/10): Maintaining movement efficiency and minimizing transition times between high-rep sets is crucial, especially while fatigued.
• Flexibility (4/10): Lunges and air squats require decent hip mobility, especially with vest. Other movements need basic range of motion.
• Strength (3/10): Weight vest adds resistance but movements remain primarily bodyweight-focused. Weighted sit-ups provide moderate core loading.
• Power (2/10): Jumping air squats have a power component, but fatigue and volume make this more endurance-focused than explosive.

Movements

• Run
• Air Squat
• Lunge
• Sit-Up
• Burpee

Scaling Options

Remove weight vest for beginners or reduce to 10/6 lbs. Reduce to 3 rounds or cut reps to 24 each movement. Scale run to 400m or substitute row/bike. Air squats can be done to a target/box. Walking lunges instead of jumping. Reduce/remove plate for sit-ups or do V-ups. Step-out burpees instead of jumping. For significant scaling, consider 3 rounds of: 400m run, 20 reps each movement, no vest, 35 minute cap.

Scaling Explanation

Scale if you cannot maintain form on bodyweight movements for 15+ reps, if 800m runs typically take over 4:30, or if you lack experience with weighted vests. The goal is to keep moving steadily with good form - long breaks defeat the intended stimulus. Athletes should finish between 35-45 minutes. Scale to maintain intensity while ensuring safety with the load. Proper movement patterns take priority over speed, especially with the vest. If you're consistently breaking into singles/doubles or taking extended breaks, reduce volume or load.

Intended Stimulus

Long-duration oxidative conditioning workout (35-45 minutes) with added load. Primary focus is aerobic capacity and muscular endurance under constant load. The weight vest creates additional metabolic demand and tests core stability. This is a mental toughness builder with high volume (512 reps + running) that challenges both cardiorespiratory endurance and local muscle endurance.

Coach Insight

Break this into manageable chunks - treat each round as its own workout. Target 10-12 minutes per round. Run at 70-75% effort to save energy for ground work. Break air squats into sets of 8-16 based on fatigue. For lunges, go 8-16 steps each side, maintaining upright torso. Break sit-ups into 4 sets of 8 with quick transitions. Burpees will be the limiting factor - sets of 4-8 recommended as fatigue accumulates. Focus on steady breathing throughout. The vest will make everything harder - maintain good posture and don't let form deteriorate.

Benchmark Notes

This workout is most similar to Kelly (5 rounds of running + high-rep movements) but with 4 rounds and additional movements. Analysis: 800m Run (per round): - Fresh: 150-180s - With vest: +15-20s - Rounds 1-4 with fatigue: 170s, 180s, 195s, 210s Body weight movements (32 reps each, with vest): - Air Squats: ~1.5s/rep = 48s base - Lunges: ~2s/rep = 64s base - Sit-ups with plate: ~2.5s/rep = 80s base - Burpees: ~4s/rep = 128s base Total movement time per round: ~320s base Fatigue multipliers: - Round 1: 1.0x = 320s - Round 2: 1.1x = 352s - Round 3: 1.2x = 384s - Round 4: 1.3x = 416s Transitions between movements: ~10s x 4 = 40s per round Using Kelly as anchor (L10 M: 930-1050s, F: 1020-1170s) This workout is ~40% longer due to: - Additional movements (burpees) - Weight vest requirement - Heavier sit-up load Projected L10 times (elite): - Men: 1320s (22:00) - Women: 1500s (25:00) L5 (intermediate): - Men: 1800s (30:00) - Women: 1980s (33:00) L1 (beginner): - Men: 2700s (45:00) - Women: 2880s (48:00)

Modality Profile

Of the 5 movements: Air Squat (G), Lunge (G), Sit-Up (G), Burpee (G) are gymnastics movements (4 total). Run (M) is monostructural (1 total). No weightlifting movements present. Breakdown: 4/5 movements = 80% G, 1/5 movements = 20% M, 0/5 movements = 0% W.