Workout Description

Why This Workout Is Very Hard

Capoot demands 5.6 km of running paired with 250 total push-ups. The monostructural volume drives heart rate up while the descending push-up sets create severe muscular endurance fatigue. Time domain is typically 40–60 minutes for competent athletes, requiring disciplined pacing. Movements are basic, but the sheer volume and accumulating fatigue elevate overall difficulty substantially.

Benchmark Times for Capoot

• Elite: <35:00
• Advanced: 38:00-42:00
• Intermediate: 46:00-50:00
• Beginner: >80:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Long, continuous runs totaling 5.6 km make this a primarily aerobic test. Success depends on maintaining steady pacing and breathing for 40–60 minutes without redlining early.
• Stamina (8/10): High-volume push-ups (250 total) tax local muscular endurance in the chest, triceps, and shoulders. Athletes must manage sets and rest to prevent failure over a long time domain.
• Speed (4/10): Transitions are quick, but the long time domain rewards controlled pacing over pure speed. Efficient, repeatable push-up sets and consistent run splits matter most.
• Flexibility (2/10): Standard range of motion for push-ups and natural running mechanics. Minimal mobility demands beyond good shoulder position and midline stability.
• Power (2/10): No explosive lifts or jumps; output is steady and submaximal. Emphasis is on durability over bursts of power.
• Strength (1/10): No external loading and no max-effort lifting. Strength is not the limiter; bodyweight resistance and pacing dominate the challenge.

Scaling Options

Scale to: Elevate push-ups to box or knee push-ups • Reduce push-up volume to 60-45-30-15 • Shorten runs to 600-800-1000-1200 m

Scaling Explanation

These options keep the workout’s aerobic grind and upper-body stamina focus while adjusting pressing difficulty and total volume to maintain steady pacing without repeated muscular failure.

Intended Stimulus

A long, steady grinder. Runs should be sustainable from the start, with controlled breathing and even pacing. Push-ups are managed in small, repeatable sets to avoid muscular failure. Athletes should aim for minimal transitions and consistent effort, finishing tired but not blown up in any single segment.

Coach Insight

Pace the first run and break push-ups early. If you flirt with failure on the 100s or 75s, the back half will unravel. The one tip: pick a push-up rep scheme you can hold for all sets—consistency beats big early sets. Avoid sprinting the early runs and letting push-ups hit failure; shaky form and long rest breaks will snowball.

Benchmark Notes

These times span from 80 minutes for beginners to 35 minutes for elite athletes. Hitting the middle tiers means steady, sustainable push-up sets and controlled, non-stop runs. Faster athletes keep transitions tight, break push-ups intelligently, and hold consistent splits as the run distances increase.

Modality Profile

Two movements: push-ups (gymnastics) and running (monostructural). Most of the time is spent on the runs, especially as distances increase, so roughly 70% monostructural and 30% gymnastics reflects the time-cost and fatigue distribution for typical athletes.

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