Workout Description

Why This Workout Is Very Hard

Massive monostructural volume (10-mile run) paired with 150 burpee pull-ups creates a long, grinding effort. Using meters as reps for the run, density maps high; movement complexity averages Basic (run) and Advanced (burpee pull-up) to ~40; time domain is 30+ minutes (75). Base score lands in the mid-to-high 60s, yielding Very Hard.

Benchmark Times for Clovis

• Elite: <70:00
• Advanced: 75:00-80:00
• Intermediate: 85:00-90:00
• Beginner: >120:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): A long 10-mile run dominates the time spent, demanding sustained aerobic output and efficient pacing for over an hour for most athletes.
• Stamina (8/10): 150 burpee pull-ups tax upper body and midline repeatedly, requiring muscular endurance in the pulling, pressing, and hip-hinge patterns without redlining early.
• Speed (3/10): It’s a long grinder with controlled transitions; short sprints or fast cycling are less relevant than maintaining a sustainable pace.
• Strength (2/10): No external load; strength demands are minimal and mostly relative to bodyweight for pulling and pushing through burpee pull-ups.
• Flexibility (2/10): Standard ranges of motion: overhead reach for the pull-up bar and hip/knee flexion/extension in burpees and running. No extreme mobility required.
• Power (2/10): Explosiveness is not the priority; smooth, repeatable burpee mechanics and steady run cadence trump any high-power bursts.

Scaling Options

Scale to: 7-mile Run + 100 Burpee Pull-Up • 10K Run + 100 Burpee + Jumping Pull-Up • 5-mile Run + 150 Burpee

Scaling Explanation

Each option preserves the long aerobic grind while reducing either total distance or the pulling demand so athletes can maintain form and intended pacing.

Intended Stimulus

A steady, aerobic grind with deliberate pacing. The run should be conversational to slightly uncomfortable, preserving enough capacity to methodically chip away at burpee pull-ups. Grip and shoulders should feel challenged but manageable. Aim for calm breathing, smooth transitions, and a sustainable cadence that minimizes long breaks late in the workout.

Coach Insight

Pace the run to finish feeling capable, not cooked—think 60–70% effort early, negative split if you can. On burpee pull-ups, keep sets small and consistent with short breaths between. Your one tip: find and keep a metronome-like cadence on burpees; avoid big spikes. Common mistakes: going out too hot on the run, huge burpee sets early, and losing efficient bar setup.

Benchmark Notes

Times range widely due to the 10-mile run and high gymnastics volume. Beginners may need 2 hours, while advanced athletes aim near 70–90 minutes. Use these levels to choose a realistic target and pacing plan, adjusting distance or pull-up standard if you’re far outside your range.

Modality Profile

Most of the workout is monostructural running (10 miles), so time is predominantly on the road. The gymnastics portion is the 150 burpee pull-ups, which significantly taxes pulling and grip but occupies less total time than the run. No external weightlifting is used.

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