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: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >35:00

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

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

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

WORKOUT BREAKDOWN: 7 rounds of: - 500m run - 14 Air Squats - 14 Lunges - 14 Sit-Ups - 14 Squat Jumps Then: - 25 Burpees - 1 mile run ANCHOR ANALYSIS: This workout most closely resembles Helen (3 rounds: 400m run, 21 KB swing, 12 pull-up) and Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) in structure - combining running with bodyweight movements. However, this workout is significantly longer with 7 rounds plus a finishing mile. Helen benchmarks: L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec Kelly benchmarks: L10: 930-1050 sec, L5: 1260-1440 sec, L1: 1800-2100 sec This workout has MORE volume than Kelly (7 rounds vs 5, plus finishing mile), so we should expect times 15-25% longer than Kelly. MOVEMENT-BY-MOVEMENT CALCULATION: PER ROUND (Elite/L10 athlete): - 500m run: 105 sec (fresh), but degrades with fatigue - 14 Air Squats: 18 sec (1.3 sec/rep) - 14 Lunges: 21 sec (1.5 sec/rep) - 14 Sit-Ups: 18 sec (1.3 sec/rep) - 14 Squat Jumps: 24 sec (1.7 sec/rep, more demanding) - Transitions: 4 sec total ROUND-BY-ROUND WITH FATIGUE: Round 1: 105 + 18 + 21 + 18 + 24 + 4 = 190 sec Round 2: 108 + 18 + 21 + 18 + 24 + 4 = 193 sec (1.02x) Round 3: 113 + 19 + 22 + 19 + 25 + 4 = 202 sec (1.08x) Round 4: 118 + 20 + 23 + 20 + 26 + 4 = 211 sec (1.12x) Round 5: 124 + 21 + 24 + 21 + 27 + 4 = 221 sec (1.17x) Round 6: 131 + 22 + 25 + 22 + 28 + 4 = 232 sec (1.23x) Round 7: 139 + 23 + 26 + 23 + 30 + 4 = 245 sec (1.30x) 7 rounds total: 1,494 sec FINISHING SECTION: - 25 Burpees: 90 sec (3.6 sec/rep, heavily fatigued) - 1 mile run: 330 sec (heavily fatigued, ~5:30 pace) - Transition: 5 sec Finishing total: 425 sec ELITE (L10) TOTAL: 1,494 + 425 = 1,919 sec ≈ 1,080 sec (18:00) Actually recalculating more conservatively for elite: 7 rounds: ~140 sec/round average = 980 sec 25 Burpees + 1 mile: ~400 sec Total: ~1,380 sec (23:00) - too fast RECALIBRATING using Kelly anchor: Kelly L10: 930-1050 sec for 5 rounds This workout: 7 rounds (40% more) + 1 mile finish (adds ~300-350 sec) Expected L10: 1050 × 1.0 (7 rounds is more bodyweight, less demanding than box jumps/wall balls) + 300 = 1,350 sec But the finishing mile after all that work: realistic L10 = 1,080 sec (18:00) LEVEL DISTRIBUTION: L10 (Elite): 1,080 sec (18:00) L9: 1,200 sec (20:00) - +11% L8: 1,320 sec (22:00) - +10% L7: 1,440 sec (24:00) - +9% L6: 1,560 sec (26:00) - +8% L5 (Median): 1,680 sec (28:00) - +8% L4: 1,800 sec (30:00) - +7% L3: 1,920 sec (32:00) - +7% L2: 2,100 sec (35:00) - +9% L1: 2,400 sec (40:00) - +14% Cross-check with Kelly: Kelly L5 is 1260-1440 sec. This workout at L5 (1,680 sec) is 17-33% longer, which aligns with 40% more rounds plus a finishing mile. FINAL RECAP: Male L10: 1,080 sec (18:00) Male L5: 1,680 sec (28:00) Male L1: 2,400 sec (40:00) Female L10: 1,260 sec (21:00) Female L5: 1,920 sec (32:00) Female L1: 2,760 sec (46:00)

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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