Workout Description

Why This Workout Is Extremely Hard

Five rounds with a full mile run each round plus 110 reps before every run creates an enormous aerobic and muscular endurance demand. The combo of 175 heavy-ish kettlebell swings, 150 push-ups, 125 pull-ups, 100 high box jumps, and 5 total miles is relentlessly taxing on grip, shoulders, and lungs. Expect prolonged effort, cumulative fatigue, and major pacing demands.

Benchmark Times for Gaza

• Elite: <65:00
• Advanced: 70:00-75:00
• Intermediate: 80:00-85:00
• Beginner: >120:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Five total miles under fatigue makes this primarily an aerobic grind. Success hinges on maintaining steady, repeatable mile splits while recovering enough to handle the upper-body and jumping volume each round.
• Stamina (8/10): High-rep swings, push-ups, pull-ups, and box jumps accumulate to 550 reps, demanding sustained muscular output, grip resilience, and smart set management to avoid failure.
• Power (4/10): Box jumps and aggressive hip drive in swings require repeatable explosiveness, but the long duration turns power into controlled, efficient movement rather than maximal efforts.
• Speed (3/10): Transitions are frequent, but sprinting is punished. The winning approach is controlled cadence and repeatable splits rather than rapid cycling or all-out bursts.
• Strength (2/10): No max-effort lifts or heavy barbell. Load is moderate via kettlebell swings; the limiter is endurance and stamina, not peak force production.
• Flexibility (2/10): Standard ROM for swings, push-ups, pull-ups, and box jumps. Mobility helps efficiency overhead and in hip hinging, but no extreme positions are required.

Movements

• Push-Up
• Kettlebell Swing
• Run
• Box Jump
• Pull-Up

Scaling Options

Scale to: 3-4 rounds with 800 m runs • Ring Rows or banded Pull-Ups; Push-Ups to elevated hands • Kettlebell 35/26 lb and Box 24/20 in

Scaling Explanation

These options preserve the workout’s long aerobic grind and high-rep feel while moderating impact on grip, shoulders, and run volume so athletes maintain steady splits without stalling.

Intended Stimulus

A long, grinding test of aerobic capacity and muscular endurance. Hold sustainable run splits and manage upper-body fatigue with planned break-up strategies. Grip will be challenged from swings and pull-ups; keep transitions calm and technique tight. You should feel steady, mentally tough, and controlled rather than sprinty—think relentless forward progress for a long duration.

Coach Insight

Pace it like a long run: conservative early, consistent in the middle, and only close hard if you’ve got it. The ONE tip: break upper-body reps early and often to protect grip and pressing capacity. Avoid giant opening sets. Common mistakes: sprinting the first mile, redlining on swings, and going to failure on push-ups and pull-ups.

Benchmark Notes

These finish-time tiers span from time-capped beginners to elite athletes holding strong paces on both the runs and high-volume gymnastics. Hit the best time you can without blow-ups: keep splits consistent across all five rounds. If you’re bumping the cap, scale volume or distance to preserve steady effort.

Modality Profile

The five 1-mile runs dominate total time, pushing monostructural to the forefront. Gymnastics includes push-ups, pull-ups, and box jumps, which collectively take significant time as fatigue mounts. Weightlifting is limited to kettlebell swings and represents a smaller share of total duration.

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