Workout Description

Why This Workout Is Hard

Gallant blends long, loaded runs and 105 burpee pull-ups, driving a grindy, aerobic-dominant effort with moderate movement complexity. Using the framework: density maps low-to-moderate (about 30–60 units/min → 40 pts), complexity averages Basic/Advanced (≈40 pts), and the 30+ minute time domain adds 75 pts. Net base lands near the Hard range, with no extra modifiers applied.

Benchmark Times for Gallant

• Elite: <24:30
• Advanced: 27:00-29:30
• Intermediate: 32:00-35:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Loaded running dominates the timeline, demanding steady breathing, efficient carry mechanics, and the ability to keep moving without long breaks across 30+ minutes.
• Stamina (7/10): Burpee pull-ups accumulate to 105 reps, testing sustained upper-body pulling, hip extension, and full-body repetition tolerance under fatigue.
• Power (3/10): There’s some explosive hip extension in the burpee jump and pull-up kip, but the long duration and light load keep power demands modest.
• Speed (3/10): Cycling fast is limited by grip, breathing, and carry control. Athletes benefit more from smooth pacing than all-out sprint speed.
• Strength (2/10): External load is light (20/14 lb), so maximal force isn’t limiting; strength shows up mainly as basic carry capacity and consistent pulling under fatigue.
• Flexibility (2/10): Standard range-of-motion: full-body burpee standard and chin over bar. Mobility helps efficiency but no extreme positions are required.

Movements

• Run
• Burpee Pull-Up

Scaling Options

Scale to: Runs without med ball • 14/10 lb med ball with 40-20-10 burpee pull-ups • 20/14 lb carry for 1200-600-400m + jumping burpee pull-ups to a low target

Scaling Explanation

These options reduce load, volume, or pulling difficulty while preserving the workout’s long carry stimulus and full-body burpee pattern.

Intended Stimulus

A steady grind with controlled, minimal breaks. The runs should feel like a sustained carry—breathing heavy but steady—while the burpee pull-ups are chipped in small, repeatable sets. Aim to keep moving without redlining early so the final 400m and 15 reps are strong.

Coach Insight

Pace the first mile conservatively—smooth and stable carry, then quick transitions. Break burpee pull-ups early: fast singles or 3–5s with short rests. The ONE tip: lock in a comfortable carry position and don’t set the ball down unnecessarily. Common mistakes: opening too hot, sloppy pull-up standards, and letting grip fail from hanging too long.

Benchmark Notes

Finish time is the key score. Beginners may need up to 60 minutes, while advanced athletes aim for 27–32 minutes and elites can break 25. Use the levels to pick targets, plan splits, and choose appropriate scaling.

Modality Profile

Most time is spent moving monostructurally while carrying a light implement, so running accounts for the largest share. Burpee pull-ups deliver significant gymnastics volume. The weighted carry adds a smaller but notable external-load component that taxes midline and grip.

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