Workout Description

Why This Workout Is Very Hard

Chad is a massive, single-movement grind: 1,000 step-ups on a 20-inch box while wearing a 45/35 lb ruck. The movement is simple, but the sheer volume, unilateral fatigue, and long time domain (often 50–90+ minutes) drive difficulty. Load plus high reps create significant muscular endurance demands and mental toughness requirements, even for well-trained athletes.

Benchmark Times for Chad

• Elite: <45:00
• Advanced: 50:00-55:00
• Intermediate: 60:00-70:00
• Beginner: >150:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Long, steady effort with sustained heart rate and breathing for 50–90+ minutes. Aerobic capacity strongly influences pacing and ability to minimize long breaks late in the workout.
• Stamina (9/10): Extremely high muscular endurance for hips, glutes, calves, and trunk to support thousands of loaded steps without technical failure but with accumulating fatigue.
• Strength (3/10): External load is moderate and repetitive rather than maximal. Basic lower-body strength helps maintain posture and consistent step-ups under fatigue.
• Speed (3/10): Cycling is deliberate and controlled. Small, consistent sets with brief shakes outperform sprinting; transitions are minimal in a single-movement piece.
• Flexibility (2/10): Requires standard hip and ankle range to step onto a 20-inch box with a neutral torso. No extreme mobility positions are required.
• Power (2/10): Minimal explosive demand; success is more about steady output than fast, powerful reps. Quick, powerful reps are not advantageous here.

Scaling Options

Scale to: 600–800 total Step-Ups • 16/12 in box height • 30/20 lb ruck

Scaling Explanation

Reducing reps, lowering the box, or lightening the ruck preserves the steady aerobic grind and unilateral stimulus while keeping volume and joint stress appropriate for your ability.

Intended Stimulus

A long, steady grind with a manageable heart rate and consistent step cadence. You should be able to keep moving almost the whole time, taking short, planned breaks as needed. Expect a deep lower-body burn, elevated breathing, and heavy mental challenge. Aim for unwavering technique and even pacing rather than speed bursts.

Coach Insight

Pace like a long hike: pick a sustainable cadence (e.g., 20–30 steps/min) and stick to it. Micro-breaks every 50–100 reps help. Switch lead legs often. The one tip: stand tall to full extension every rep and step down softly to save your knees. Common mistakes: starting too fast, skipping planned breaks, and sloppy foot placement under fatigue.

Benchmark Notes

These time targets reflect typical completion ranges from beginner to elite with a loaded ruck. Beginners may exceed 2 hours, while advanced athletes often finish near or under an hour. Use the levels to choose pacing, chunk sizes, and rest breaks that keep you moving steadily without redlining early.

Modality Profile

This is one loaded movement performed for the entire session. Despite the strong cardio feel, the ruck makes it a weightlifting-dominant task. The aerobic stimulus is high, but all work is expressed through a single, externally loaded step-up pattern.

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