Workout Description

Why This Workout Is Very Hard

300 total calories on three different machines creates massive metabolic fatigue, while the forced-pace burpees every 2 minutes prevent proper recovery and force continuous movement. The average athlete will take 25-35 minutes, meaning 12-17 burpee sets. The combination of high-volume monostructural work with mandatory burpees creates compounding fatigue with no opportunity to fully rest.

Benchmark Times for Brock

• 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:

• Endurance (9/10): Extended monostructural cardio work across three machines with burpee interruptions creates significant cardiovascular demand and tests aerobic capacity over a long duration.
• Stamina (8/10): High calorie targets on each machine plus recurring burpees challenge local muscular endurance, particularly in legs, core, and pushing muscles.
• Speed (6/10): Maintaining consistent output on machines while managing burpee transitions every 2 minutes requires quick cycling.
• Power (4/10): Moderate power output needed for efficient calorie accumulation on machines and explosive component of burpees.
• Flexibility (3/10): Basic mobility required for burpees and machine work. Hip flexion and shoulder mobility needed but not extreme.
• Strength (2/10): Primarily cardiovascular work with bodyweight burpees. Resistance on machines is moderate but not strength-focused.

Movements

• Row
• Ski Erg
• Burpee

Scaling Options

Reduce total calories to 60/60/60 for intermediate athletes or 40/40/40 for beginners. Reduce burpee frequency to every 3 minutes for less experienced athletes. Step-back burpees acceptable for those with mobility limitations or fatigue. Can substitute running or other cardio modalities if machines unavailable. For time-cap considerations, set 45-minute limit and record total calories completed.

Scaling Explanation

Scale if unable to maintain minimum 8 cal/min pace on machines or if burpees take longer than 45 seconds to complete. Priority is maintaining consistent movement with good form throughout entire workout. Athletes should be able to speak in short sentences (oxidative zone) during machine work. Target completion time is 35-45 minutes for intermediate athletes. Scale if anticipated time exceeds 45 minutes. Focus on steady state cardio capacity over sprint speed.

Intended Stimulus

Long-duration oxidative conditioning workout (30-45 minutes) with regular anaerobic bursts from burpees. Primary focus is aerobic capacity and mental toughness. The workout tests ability to maintain steady output on monostructural work while managing regular high-intensity interruptions. Energy system is primarily oxidative with glycolytic spikes every 2 minutes.

Coach Insight

Start at a sustainable pace (65-75% effort) on cardio machines. Aim for consistent calories per minute rather than sprinting. Target 12-15 cal/min on rower, 10-12 cal/min on ski erg, and 8-10 cal/min on bike. Quick transitions between machines are crucial. For burpees, move deliberately but efficiently - no need to sprint them as they'll accumulate fatigue. Break up the workout mentally into 6-8 segments. Keep track of time to anticipate burpee intervals. Common mistake is starting too hot on row and burning out before ski erg.

Benchmark Notes

Breaking down this cardio-intensive workout: 1. Base time calculations: - 100 cal Row: 180-240s for elite - 100 cal Ski: 180-240s for elite - 100 cal Bike: 180-240s for elite - Burpees: Every 2 min adds ~25-30 burpees total over the course of workout - 7 burpees = ~25s per set for elite 2. This workout is most similar to a long cardio chipper like a heavy Jackie or multiple rounds of DT. Using those as anchors but extending for the significantly higher volume. 3. Elite athletes (L10) should complete in 22-24 minutes: - Row: 210s - Transition: 5s - Ski: 210s - Transition: 5s - Bike: 210s - Burpees (~28 total): 700s spread throughout 4. Fatigue factors: - Cardio endurance is primary limiter - Burpees create forced rest every 2 min - Movement transitions are minimal 5. Level breakdown: L10: 22-24 min (1320-1440s) L5: 30-32 min (1800-1920s) L1: 45-50 min (2700-3000s) The workout is relatively straightforward with minimal skill requirements, so the spread between levels is fairly consistent at ~10-15% per tier.

Modality Profile

Of the 4 movements: Row, Ski Erg, and Bike are Monostructural (M) cardio movements (3 movements). Burpee is a Gymnastics (G) bodyweight movement (1 movement). No Weightlifting (W) movements present. Breakdown: 3/4 M (75%), 1/4 G (25%), 0/4 W (0%).