Workout Description

Why This Workout Is Hard

The 20/14lb weight vest transforms otherwise manageable bodyweight movements into a significant challenge, especially during the running portions. The descending run distances provide minimal recovery as fatigue accumulates. Push-ups and pull-ups become increasingly difficult under the vest load. The combination of continuous work without built-in rest periods and the total volume (3000m running plus 159 reps) makes this a challenging test of endurance and strength endurance.

Benchmark Times for Camilleri

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): The combination of weighted running intervals totaling 1000m per round with bodyweight movements creates significant cardiovascular demand sustained across three challenging rounds.
• Stamina (7/10): High-volume bodyweight movements combined with weighted running tests muscular endurance, particularly with the weight vest adding constant load.
• Speed (6/10): Quick transitions between movements and maintaining running pace while weighted are crucial. Multiple short run intervals require good pacing.
• Strength (3/10): Weight vest adds resistance but movements remain primarily bodyweight-focused. Pull-ups become more challenging but still emphasize endurance over max strength.
• Flexibility (3/10): Standard mobility requirements for squats, pull-ups, and push-ups. Weight vest slightly increases mobility demands but remains basic.
• Power (2/10): Workout emphasizes sustained effort over explosive output. Weight vest and fatigue further reduce power expression.

Movements

• Run
• Pull-Up
• Air Squat
• Push-Up
• AbMat Sit-Up

Scaling Options

Weight vest: Remove completely or use 14/10lb. Pull-ups: Ring rows or banded pull-ups, reduce to 8 reps. Runs: 300/200/150/75 meters or substitute row/bike. Push-ups: From knees or elevated surface, reduce to 12 reps. Air squats: Reduce to 15 reps, use target for depth. Sit-ups: Reduce to 20 reps, substitute V-ups or hollow rocks. Can reduce to 2 rounds for newer athletes.

Scaling Explanation

Scale if unable to perform 5+ strict pull-ups, hold plank 1-minute with vest, or run 400m under 2:30 with vest. Maintaining steady movement is crucial - rest should be minimal. Target time of 20-25 minutes when scaled appropriately. Proper scaling should allow continuous movement with brief breaks only. Priority is keeping intensity high while maintaining form - especially with weighted vest.

Intended Stimulus

Moderate-length metabolic conditioning workout (15-25 minutes) targeting the oxidative-glycolytic energy systems. The weighted vest adds a strength endurance component while the descending run distances create a natural negative split opportunity. Primary challenge is maintaining steady output under accumulating fatigue with the vest.

Coach Insight

Break this into 4 mini-chippers per round. Run at 70-80% effort early, picking up pace on shorter runs. Keep pull-ups in sets of 4-6 to avoid grip fatigue. Air squats should be quick but controlled - sets of 8-12. Push-ups in sets of 5-7 as shoulders fatigue from pull-ups and vest. Sit-ups can be larger sets of 11-11-11. Common mistake is running too fast early - the vest makes the bodyweight movements significantly harder. Focus on smooth transitions between stations.

Benchmark Notes

This workout is most similar to Helen (3 rounds of running + gymnastics) but with added complexity and a weight vest. Analysis: Per Round (Male): - 400m Run w/vest: 90-100s - 12 Pull-Ups w/vest: 24-30s - 300m Run w/vest: 65-75s - 24 Air Squats: 36-40s - 200m Run w/vest: 45-50s - 17 Push-Ups: 25-30s - 100m Run w/vest: 20-25s - 33 Sit-Ups: 50-55s Base time per round: ~355-405s Transitions: ~30s per round Fatigue multipliers: - Round 1: 1.0x (385-435s) - Round 2: 1.15x (443-500s) - Round 3: 1.3x (500-565s) Using Helen as anchor (L10 M: 7:30-8:30, F: 8:30-9:30): - This workout has ~40% more volume - Weight vest adds ~15% difficulty - More transitions between movements Projected targets: Male L10: 14:00 (840s) Male L5: 20:00 (1200s) Male L1: 30:00 (1800s) Female L10: 16:00 (960s) Female L5: 22:00 (1320s) Female L1: 32:00 (1920s)

Modality Profile

Of the 5 movements, 4 are gymnastics (Pull-Up, Air Squat, Push-Up, AbMat Sit-Up = 80%) and 1 is monostructural (Run = 20%). There are no weightlifting movements.