Workout Description

Why This Workout Is Hard

Ten rounds with sprints, 100 total pull-ups, and 100 burpees create high muscular stamina demands and sustained heart rate. Movement complexity averages moderate (run basic, pull-up moderate, burpee advanced). Typical completion for capable athletes falls in the 20–30 minute range. No density-reducing modifiers; built-in rest barely offsets cumulative fatigue. Overall load is bodyweight but volume and pace make this a gritty Hard benchmark.

Benchmark Times for Bradley

• Elite: <21:00
• Advanced: 23:00-25:00
• Intermediate: 27:00-29:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Total of 200 demanding reps (pull-ups and burpees) taxes upper-body pulling, pressing, and midline repeatedly, especially as grip and shoulders fatigue in later rounds.
• Endurance (7/10): Repeated 100 m sprints with minimal transition time keep heart rate elevated for 20–30 minutes. Cardio system must recover quickly between efforts while maintaining repeatable splits across all ten rounds.
• Speed (7/10): Fast transitions, crisp pull-up sets, and quick burpee cycling drive performance. Athletes must hold aggressive but sustainable splits without long breaks.
• Power (5/10): Short sprints and snappy burpee reps demand repeatable explosiveness. Power output matters, but it’s tempered by total volume and pacing across ten rounds.
• Strength (2/10): No external load or heavy lifts. Strength demands are limited to bodyweight pulling and pushing; capacity matters more than maximal force production.
• Flexibility (2/10): Requires only basic ranges: overhead and hollow/arch for pull-ups and full hip/knee flexion/extension for burpees. No advanced mobility positions are required.

Movements

• Sprint
• Burpee
• Pull-Up

Scaling Options

Scale to: 7–8 rounds • 6–8 Pull-Up or Ring Row • 75 m Run or 12/9 cal Bike/Ski

Scaling Explanation

These options reduce total volume or pulling difficulty while preserving the triplet structure, sprint stimulus, and steady muscular fatigue of the original workout.

Intended Stimulus

Fast, repeatable rounds that feel urgent but controlled. Each round should be a hard effort: quick 100 m, small unbroken pull-up sets or short breaks, then steady burpee cadence. The 30-second rest should barely reset your breath before you’re back out. Aim to hold consistent splits within 5–10 seconds across all ten rounds.

Coach Insight

Open around 85–90% effort and lock in repeatable round times. If your first three rounds are faster than you can sustain, back off slightly and settle in. The ONE tip: keep transitions razor thin—step straight from the run to the bar and into burpees. Common mistakes: overgripping early pull-ups, sloppy burpee standards, and blowing up the first three rounds. Break early and consistently if needed.

Benchmark Notes

These times represent total finish time including the built-in 30-second rests each round. L1 is a timecap finish; L5 targets around 29 minutes; elite athletes can push near 21 minutes. Use these to choose appropriate scaling and to pace early rounds to match your goal tier.

Modality Profile

The bulk of the work is gymnastics: 100 pull-ups and 100 burpees dominate time and fatigue (~60%). Monostructural running accounts for the remaining effort (~40%). There is no external loading or weightlifting component in this Hero workout.

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