Workout Description

Why This Workout Is Very Hard

Two 1-mile runs with a ruck/vest plus 300 reps creates a long, grinding chipper. Density is moderate with a light external load but sustained; complexity is mostly basic with one dynamic element (box jump). The 30+ minute time domain drives difficulty up. Upper-body pushing endurance and footwork under fatigue make it challenging even for experienced athletes.

Benchmark Times for Celiz

• Elite: <40:00
• Advanced: 45:00-50:00
• Intermediate: 55:00-60:00
• Beginner: >100:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High total volume (300 reps) under a vest taxes local muscular endurance, especially pressing and hip flexion, over an extended time.
• Endurance (8/10): Two weighted miles dominate the time domain, demanding steady aerobic output and efficient breathing throughout a long effort.
• Power (4/10): Box jumps require repeated explosive hip extension, but the workout mostly rewards sustainable power output, not peak explosiveness.
• Speed (3/10): Long duration and vest loading reduce sprint potential; success favors controlled, repeatable pacing over fast cycling.
• Strength (2/10): No heavy external loads; challenge comes from volume and light loading, not maximal force production.
• Flexibility (2/10): Standard ranges of motion for squats, sit-ups, and push-ups; minimal mobility barriers beyond safe box jump mechanics.

Movements

• Air Squat
• Sit-Up
• Run
• Hand-Release Push-Up
• Box Jump

Scaling Options

Scale to: No vest + 800m runs • 50 reps per movement (HRPU/Squat/Sit-Up/Box Jump) • Step-Up (24/20 in) and incline push-up

Scaling Explanation

These options keep the stimulus—steady aerobic work and high-volume bodyweight—while reducing load, impact, and volume to maintain consistent pacing and safe mechanics.

Intended Stimulus

A sustained grinder. Settle into a controlled aerobic pace on both runs, then chip steadily through large sets without redlining. Expect pressing fatigue from hand-release push-ups and heart-rate spikes on box jumps. Aim for consistent, unbroken or short sets, smooth transitions, and safe, efficient movement standards under the vest.

Coach Insight

Pace the first mile at conversational effort; save the surge for the final box jumps. Break push-ups early into small, sustainable sets. The one tip: keep transitions under 10 seconds—momentum is everything. Common mistakes: sprinting the first mile, letting push-up standards slip, and sloppy box jump footwork when fatigued.

Benchmark Notes

Use these completion-time tiers to gauge performance. Beginners may need 80–100 minutes. A solid intermediate target is around 60 minutes. Advanced athletes finish in 45–50 minutes, and elite athletes can break 40 minutes while holding steady pacing and crisp movement standards under the vest.

Modality Profile

Most work is bodyweight gymnastics under a vest (push-ups, squats, sit-ups, box jumps), which occupy the majority of reps and time. The two 1-mile runs contribute a large monostructural component. No traditional weightlifting implements are used, though the vest adds light external loading.

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