Workout Description

Why This Workout Is Medium

Using the framework: weighted work density lands in the <30 units/min bracket when counting runs in 100 m units, 50 deadlifts at 185/135 lb, and ~50 burpees across ~26 minutes. Movement complexity averages to 40 (run basic, deadlift moderate, burpee advanced). Time domain is 20–30 minutes (score 65). No modifiers apply. Overall this places the workout solidly in the Medium range.

Benchmark Times for French

• Elite: <21:00
• Advanced: 23:00-25:00
• Intermediate: 27:30-30:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Two 1-mile runs and a 3-minute burpee finisher demand steady aerobic output. The stimulus favors sustainable pacing and breathing control over high-power efforts.
• Stamina (6/10): Fifty heavy deadlifts plus sustained burpees require muscular endurance in posterior chain and shoulders while maintaining form under fatigue.
• Strength (5/10): The deadlift weight is challenging for sets but not maximal. Strength contributes meaningfully, especially for athletes near their 5–10 rep max.
• Speed (4/10): Some urgency in transitions and burpee cadence, but overall pacing is moderate. Sprints are limited to end-of-run kicks or final burpee push.
• Power (3/10): Explosiveness plays a minor role; barbell cycling is controlled, and runs/burpees emphasize steady output over maximal power.
• Flexibility (2/10): Basic mobility demands: running stride, hip hinge, and neutral spine for deadlifts. No extreme ranges like overhead or deep squat positions.

Scaling Options

Scale to: 2 × 800 m Run, 50 Deadlifts 135/95 lb, 3-minute Burpees • 2 × 1 mile Run, 35 Deadlifts 155/105 lb, 3-minute Burpees • Row 2k/1.6k instead of runs, 50 Deadlifts 95/65 lb, 3-minute Burpees

Scaling Explanation

These options adjust distance and barbell load/volume to preserve a steady aerobic feel, maintain sound deadlift mechanics, and allow continuous burpees without excessive rest.

Intended Stimulus

A sustained aerobic grind with a strong posterior-chain effort. Run the first mile at a controlled 80–85%, break deadlifts early to protect grip and back, then hold a steady second mile. Finish with consistent, unbroken burpees at a smooth cadence. You should feel taxed but able to keep moving without long breaks.

Coach Insight

Pace the first mile—think controlled, not conservative. Break deadlifts early (e.g., 5s or 10s) with quick resets. Second mile: stay steady; save a small kick for the last 400m. Burpees: smooth, minimal rest. One tip: Pick a deadlift breakup you can hold from the start. Singles are fine—no failed reps. Avoid sprinting the first mile, overreaching touch-and-go sets, and long chalk breaks. Keep transitions tight.

Benchmark Notes

Levels represent total finish time including the 3-minute burpee segment. Faster athletes run strong but controlled, break deadlifts intelligently, and surge on burpees. Slower levels reflect longer mile splits, conservative deadlift sets, and steadier burpee cadence.

Modality Profile

Most time is spent running (two miles), making this primarily monostructural. The barbell segment is significant but shorter, and the 3-minute burpee finisher adds a smaller gymnastics component. Overall: cardio dominant with a meaningful weightlifting dose.

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