Workout Description

Why This Workout Is Hard

A long, bodyweight-dominant Hero chipper with 2.6 miles of running plus 420 reps and 3.5 minutes of planks. Complexity is basic, but the duration and cumulative pressing/leg volume demand steady pacing. Expect 35–55 minutes for most. The combination of sustained cardio and muscular endurance drives a solid “Hard” rating without advanced skills or external loading.

Benchmark Times for CPL Emmanuel Hernandez

• Elite: <30:00
• Advanced: 33:00-36:00
• Intermediate: 40:00-45:00
• Beginner: >75:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Two 1.3-mile runs bookend the workout, making aerobic capacity a major limiter. Athletes who can maintain steady pacing on both runs will protect push-up quality and reduce rest between sets.
• Stamina (8/10): High cumulative pressing and squatting volume with planks demands sustained muscular output. Managing fatigue across 420 reps plus holds is critical to avoid breakdown and extended rest.
• Speed (4/10): Transitions are simple, yet continuous running and accumulating reps discourage all-out sprinting. Smart set management matters more than rapid cycling speed.
• Power (3/10): Jumping squats add a mild explosive element, but the workout rewards sustained effort rather than peak power or high-force outputs.
• Strength (2/10): No external load or maximal lifting. Strength demands are minimal; bodyweight-only movements favor endurance over raw force production.
• Flexibility (2/10): Standard ranges of motion: full-depth squats, rigid plank, and push-up standards. No demanding mobility positions or overhead requirements beyond basic shoulder extension stability.

Scaling Options

Scale to: 1 mile runs • Elevated or knee push-ups • Air squats and 40-30-20-10s planks

Scaling Explanation

These options preserve the aerobic demand and total-body stamina while adjusting upper-body difficulty, impact, and isometric volume to keep intensity and intent consistent across abilities.

Intended Stimulus

Steady cardio with accumulating fatigue. The runs should feel sustainable but honest, letting you enter the midsection warm yet composed. In the middle, push-up sets get small quickly—avoid failure. Jumping squats elevate heart rate; planks force control under fatigue. Finish with a determined but steady run, holding form to the end.

Coach Insight

Pace the first run just slower than 5K effort. In the middle, break push-ups early and often (e.g., 5s/3s) to avoid redlining. Breathe through jumping squats and keep transitions tight. The one tip: never hit push-up failure—stop 1–2 reps shy. Common mistakes: sprinting the buy-in, massive first push-up set, and sloppy plank standards.

Benchmark Notes

This is for time. Finishing under 45 minutes is solid; sub-40 is advanced; sub-33 is elite. Times reflect two 1.3-mile runs and a large middle section of push-ups, jumping squats, and planks. Faster athletes run hard but unbroken planks and smart push-up sets determine overall pace.

Modality Profile

Most time is spent running (about half or slightly more), while push-ups, planks, and jumping squats make up the rest as bodyweight gymnastics. There is no external loading, so weightlifting is not represented.

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