Workout Description

Why This Workout Is Medium

Brenton is a grindy Hero triplet with awkward, low-skill movements done under a weight vest. The bear crawl and standing broad-jumps slow turnover, while burpees interrupt rhythm every five jumps. Volume adds up—about 500 ft of crawls and 500 ft of jumps plus ~45 burpees—making breathing and leg stamina the limiter more than raw strength or skill.

Benchmark Times for Brenton

• Elite: <17:00
• Advanced: 19:00-21:00
• Intermediate: 23:00-25:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repeated broad-jumps and bear crawls under a vest demand ongoing leg and shoulder stamina, with burpees adding cumulative fatigue across five rounds.
• Endurance (6/10): Sustained, steady output over 20–30 minutes with continuous locomotion and interruptions from burpees taxes the aerobic system without being purely monostructural.
• Power (6/10): Standing broad-jumps are explosive by nature, rewarding hip extension power and coordination each repetition.
• Speed (4/10): Turnover is limited by the crawl and burpee breaks; smart transitions help but it’s not a sprint-cycling workout.
• Flexibility (3/10): Requires functional hip, ankle, and shoulder range for deep crouching and crawling, but not extreme mobility or end-range positions.
• Strength (2/10): No heavy external loading or maximal efforts; bodyweight plus a light vest stresses strength minimally compared to traditional barbell work.

Movements

• Bear Crawl
• Standing Broad-Jump
• Burpee

Scaling Options

Scale to: No vest • 5 rounds of 50 ft bear crawl + 50 ft broad-jumps (3 burpees every 5 jumps) • Replace broad-jumps with 100 ft power skips or 20 jumping squats per round

Scaling Explanation

These options preserve the workout’s locomotion, plyometric intent, and burpee interruptions while adjusting overall load, impact, and distance to match the athlete’s ability.

Intended Stimulus

A steady, methodical grind with controlled breathing and deliberate movement quality. The crawl should feel sustainable, the jumps powerful yet efficient, and burpees smooth, not sprinted. Expect legs and shoulders to accumulate fatigue while heart rate stays moderately high. Aim for minimal downtime, consistent pacing, and tight, efficient transitions between crawl, jumps, and burpee sets.

Coach Insight

Pace the first two rounds conservatively—settle into a sustainable crawl and jump cadence before pushing late. Most important: keep jumps efficient. Land soft, load quickly, and minimize extra steps between jumps. Common mistakes: blowing up early on burpees, sloppy jump mechanics that waste distance, and long pauses before starting the next crawl. Keep moving.

Benchmark Notes

Use these finish-time tiers to gauge performance. Beginners may take 35–45 minutes, intermediates around 25–30, and advanced athletes near 17–22 minutes. Pacing, jump efficiency, and minimizing transition time between jumps, burpees, and the crawl are key to moving into the faster tiers.

Modality Profile

This is primarily gymnastics: crawling, jumping, and burpees are bodyweight movements. There’s no monostructural machine or run segment. The weight vest introduces a small external loading component, but the movement pattern remains gymnastics-dominant throughout.

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