Workout Description

Why This Workout Is Hard

A long, run-heavy grinder with over 5 km of running and more than 400 bodyweight reps. Complexity stays low, but cumulative fatigue from squat jumps and burpees makes later rounds punishing. The time domain trends 40–60 minutes for most, demanding durable pacing, steady mechanics, and aerobic stamina rather than peak power.

Benchmark Times for Canine Rex

• Elite: <40:00
• Advanced: 42:00-44:00
• Intermediate: 46:00-48:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Long total run volume and steady calisthenics drive continuous aerobic work for 40–60 minutes. You’ll manage breathing and heart rate for a sustained effort rather than short sprints.
• Stamina (8/10): Over 400 bodyweight reps plus 25 burpees challenge lower-body and trunk endurance. Maintaining quality reps under fatigue is the limiter far more than peak strength.
• Speed (5/10): Transitions are frequent and cycling can be brisk, yet the long time domain punishes early sprinting. Smart, repeatable cadences beat all-out speed for the majority of athletes.
• Power (4/10): Squat jumps and burpees provide repeated low-level plyometrics, but overall priority is sustainable pacing, not maximal explosiveness. Short bursts happen between longer runs and steady calisthenics.
• Flexibility (3/10): Requires basic hip and ankle range for squats, lunges, and squat jumps, plus spinal flexion for sit-ups. No extreme mobility demands beyond sound, full-range movement patterns.
• Strength (2/10): No external load and no high-tension holds. Strength is rarely a limiter except for producing consistent squat jumps and burpees late when legs are tired.

Movements

• Lunge
• Air Squat
• Burpee
• Squat Jump
• Sit-Up
• Run

Scaling Options

Scale to: 5 rounds of 400 m run + 12/12/12/12 then 15 burpees + 800 m run • 7 rounds of 300 m run + 10/10/10/10 then 20 burpees + 1000 m run • Replace squat jumps with air squats and lunges with step-back lunges

Scaling Explanation

Each option preserves the run-to-rep structure and stimulus while reducing total volume or impact so athletes can keep consistent pacing and sound mechanics within the intended time domain.

Intended Stimulus

Steady cardio with controlled, repeatable splits. The 500 m repeats should feel like sustainable tempo work, never an all-out sprint. Keep bodyweight reps unbroken or in quick, small sets with short rests. Finish with a composed burpee set and a strong but steady final mile, maintaining form and breathing.

Coach Insight

Pace the 500s at a sustainable tempo you could repeat for 10 intervals. Aim for even splits across all seven runs. Most important: hold a fixed cadence on squat jumps and burpees—don’t spike early and collapse late. Common mistakes: sprinting the first 1–2 runs, letting squat depth or lunge steps shorten, and resting too long between bodyweight sets.

Benchmark Notes

These finish-time tiers reflect a long aerobic grinder with steady calisthenics. Breaking 50 minutes is solid for intermediate athletes; elites push toward 40. If you’re nearing the cap, trim the run distances or rep counts to maintain consistent mechanics and steady pacing.

Modality Profile

About 55% monostructural from 3.5 km of 500 m repeats plus a final 1-mile run. Roughly 45% gymnastics from squats, lunges, sit-ups, squat jumps, and burpees. There is no external loading, so weightlifting is not represented in this workout.

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