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: <10:30
• Advanced: 11:30-12:30
• Intermediate: 13:30-15:00
• Beginner: >23:00

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

• Broad Jump
• Bear Crawl
• 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

MOVEMENT BREAKDOWN: Per Round: - 100 ft Bear Crawl (weighted vest 20/14 lb) - 100 ft Standing Broad-Jumps with 3 Burpees after every 5 jumps (20 total jumps = 4 sets of 5, so 12 burpees per round) BEAR CRAWL ANALYSIS: - Bear crawl pace: Elite 3-4 sec per 10 ft, Intermediate 5-7 sec per 10 ft, Novice 8-12 sec per 10 ft - 100 ft = 10 segments - Weight vest adds 15-25% difficulty - Fresh round: Elite 40-50 sec, Intermediate 70-90 sec, Novice 120-150 sec BROAD-JUMP + BURPEE ANALYSIS: - Standing broad jump: 2-3 sec per jump (setup, jump, land, reset) - 20 jumps baseline: Elite 40-50 sec, Intermediate 50-70 sec, Novice 80-100 sec - 12 burpees (3 after every 5 jumps): Elite 36-48 sec (3 sec/burpee), Intermediate 48-60 sec (4 sec/burpee), Novice 60-72 sec (5 sec/burpee) - Weight vest on burpees adds 20-30% time - Combined broad-jump + burpee segment: Elite 90-110 sec, Intermediate 120-150 sec, Novice 180-220 sec PER ROUND TOTALS (FRESH): - Elite: 130-160 sec - Intermediate: 190-240 sec - Novice: 300-370 sec FATIGUE APPLICATION ACROSS 5 ROUNDS: - Bear crawls are extremely taxing on shoulders, core, and hip flexors - Broad jumps tax legs heavily (eccentric loading on landing) - Burpees compound both upper and lower body fatigue - Weight vest throughout adds cumulative metabolic stress Round-by-round for ELITE (L10): - R1: 130 sec (1.0x) - R2: 143 sec (1.1x) - R3: 156 sec (1.2x) - R4: 169 sec (1.3x) - R5: 182 sec (1.4x) - Total: ~780 sec (13:00) - but this is too fast given the vest and movement complexity Adjusting for weight vest metabolic cost and movement difficulty: - The combination of bear crawl (shoulder-intensive) + broad jumps (explosive) + burpees (full body) with vest creates exceptional fatigue - Similar to a modified Murph or heavy chipper pattern - Elite athletes will need brief transitions and mental breaks REVISED ELITE CALCULATION: - R1: 140 sec - R2: 154 sec (1.1x) - R3: 168 sec (1.2x) - R4: 182 sec (1.3x) - R5: 196 sec (1.4x) - Transitions: 5x 8 sec = 40 sec - Total: ~880 sec but accounting for vest metabolic drain, target 630-690 sec for true elite ANCHOR COMPARISON: - No direct anchor, but similar in nature to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) - Kelly L10: 930-1050 sec (15:30-17:30) - This workout is shorter distance but more grinding/taxing movements - Estimate 25-30% faster than Kelly due to lower total volume but higher intensity per movement - Target Elite: 630-750 sec (10:30-12:30) INTERMEDIATE (L5) CALCULATION: - R1: 190 sec - R2: 209 sec (1.1x) - R3: 228 sec (1.2x) - R4: 247 sec (1.3x) - R5: 266 sec (1.4x) - Transitions: 5x 15 sec = 75 sec - Total: ~1215 sec, adjust to 900 sec (15:00) for median athlete NOVICE (L1) CALCULATION: - R1: 320 sec - R2: 352 sec (1.1x) - R3: 384 sec (1.2x) - R4: 416 sec (1.3x) - R5: 448 sec (1.4x) - Transitions: 5x 25 sec = 125 sec - Total: ~2045 sec, but many will need extended breaks - Target: 1380 sec (23:00) FINAL BENCHMARK LEVELS: - L10 (Elite): 630 sec (10:30) - L9: 690 sec (11:30) - L8: 750 sec (12:30) - L7: 810 sec (13:30) - L6: 900 sec (15:00) - L5 (Median): 990 sec (16:30) - L4: 1080 sec (18:00) - L3: 1200 sec (20:00) - L2: 1380 sec (23:00) - L1: >1380 sec RECAP: - L10 Male: 630 sec (10:30) - L5 Male: 990 sec (16:30) - L1 Male: 1380 sec (23:00) - L10 Female: 720 sec (12:00) - L5 Female: 1140 sec (19:00) - L1 Female: 1590 sec (26:30)

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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