Workout Description

Why This Workout Is Medium

By the framework, density is low because only eight total heavy barbell reps are performed, while the bulk of work is aerobic running. Complexity averages basic-to-advanced (run, deadlift, push jerk), and the time domain is 30+ minutes. That yields an upper–medium score on paper, though it will feel challenging due to two 5Ks bracketing heavy 4RM windows.

Benchmark Times for Dragon

• Elite: <42:00
• Advanced: 46:00-50:00
• Intermediate: 55:00-60:00
• Beginner: >100:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Two 5K runs make this primarily aerobic. Expect a long, steady cardiovascular demand with limited opportunities to rest outside the brief lifting windows between runs.
• Strength (7/10): Two 4-minute windows to hit heavy 4-rep maxes tax maximal strength, especially posterior chain and overhead stability, even though total barbell reps are low.
• Stamina (6/10): Sustained output matters on the runs, but barbell volume is minimal. Muscular endurance shows up mostly in maintaining run mechanics and bracing for heavy sets under fatigue.
• Power (5/10): Push jerks demand crisp, explosive drive and a fast lockout, while deadlifts are more grindy. Running is not power-dominant, balancing the overall power demand.
• Speed (3/10): This is not a sprint. Athletes benefit from smooth transitions, but most time is spent at a sustainable run pace with deliberate heavy lifts, not fast cycling.
• Flexibility (2/10): Basic mobility suffices. Only moderate shoulder and thoracic mobility is required to receive and stabilize the push jerk overhead with a secure lockout.

Scaling Options

Scale to: 2×3–4k Run with same 4-minute 4RM windows • 2×20–25 min run caps, then move on • Find a tough 4×3 Deadlift and 4×3 Push Jerk instead of 4RM if maxing isn’t appropriate

Scaling Explanation

These options preserve the long aerobic demand and heavy lifting stimulus while reducing total running volume or intensity of max attempts to match ability and maintain safety.

Intended Stimulus

A long, endurance-heavy effort with controlled, confident heavy lifting under fatigue. Run at a sustainable pace you can repeat twice without falling apart, then switch gears for focused, heavy 4-rep attempts. Transitions should be purposeful, not rushed, so you can lift safely and with power before returning to steady running.

Coach Insight

Pace the first 5K at controlled effort—slower than 10K pace—so the second 5K doesn’t implode. Treat the lifting windows like mini-max sessions with one or two serious attempts. The one tip: arrive at the bar with a plan—weights set, plates ready, and exact attempt order. Avoid rushing sloppy pulls or jerks and spending too long loading; prioritize one quality top set per window.

Benchmark Notes

These times reflect completing two 5Ks with brief, focused 4RM deadlift and 4RM push jerk windows. Faster athletes will run aggressively and transition quickly to lifting. Newer athletes will pace the runs and may need more transition time to load and safely attempt heavy sets.

Modality Profile

Nearly all time is spent running (two 5Ks), so monostructural dominates. The barbell segments are brief but heavy, contributing a smaller weightlifting component. There is no gymnastics component in this workout.

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