Workout Description

Why This Workout Is Hard

While individual elements are basic (bodyweight movements), the COMBINATION creates significant challenge. 300 total reps of pushing/pulling (burpees/push-ups) with NO built-in rest between rounds causes severe upper body fatigue. The 1km runs bookending the workout tax the legs before/after 100 air squats. Most athletes will need to break sets increasingly as fatigue accumulates over 20-25 minutes.

Benchmark Times for George

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 400 total reps of bodyweight movements plus running creates extreme muscular endurance demands, especially in pushing muscles and legs.
• Endurance (8/10): Two 1000m runs bookending high-volume bodyweight work creates significant cardiovascular demand. The 30-minute time cap ensures sustained elevated heart rate throughout.
• Speed (7/10): Quick transitions between movements and maintaining fast cycle rates on bodyweight movements is crucial for beating the time cap.
• Power (4/10): Burpees require some explosive power, but the high volume turns this more into an endurance test than power challenge.
• Flexibility (3/10): Basic mobility required for squats, burpees, and push-ups. No extreme ranges of motion needed, but good squat mechanics important.
• Strength (2/10): Exclusively bodyweight movements make this primarily an endurance test rather than a strength challenge, though push-ups test upper body strength endurance.

Movements

• Air Squat
• Burpee
• Push-Up
• Run
• Sit-Up

Scaling Options

Reduce total rounds to 3-4 instead of 5. Modify movements as needed: Elevate hands for push-ups, reduce range of motion on burpees (step back instead of jump), reduce sit-ups to crunches or v-ups. Run can be reduced to 400m or substituted with 500m row/bike. For newer athletes, consider: 10-15 reps per movement, walking instead of running, knee push-ups, squat to a target (box/ball).

Scaling Explanation

Scale if unable to perform 10+ unbroken push-ups when fresh or if air squats cause knee pain. Signs to scale: push-ups breaking to singles, form deterioration after round 2, unable to maintain sub-2:00 running pace. Goal is to maintain consistent movement with minimal rest periods. Target completion time of 20-25 minutes when scaled appropriately. Prioritize full range of motion and proper mechanics over speed - scale load/volume to achieve this.

Intended Stimulus

Moderate-to-long duration workout (20-30 min) targeting primarily the oxidative energy system with glycolytic spikes. The sandwich runs create an aerobic base while the bodyweight circuit challenges muscular endurance and mental toughness. Primary challenge is maintaining consistent output across high-volume bodyweight movements while managing systemic fatigue.

Coach Insight

Break the bodyweight movements into manageable sets early - don't go unbroken in round 1. Consider 10/10 splits on all movements. The runs should be at a sustainable pace (65-75% effort). Rest 15-30 seconds between rounds to maintain quality. Watch push-up form degradation - break before failure to avoid excessive rest. Keep transitions under 10 seconds between movements. Track round splits to ensure consistent pacing.

Benchmark Notes

This workout is most similar to Angie in structure (high-volume bodyweight movements) but with running bookends and split into rounds. Breaking it down: 1. First 1000m run: 240-300s for elite, 300-360s intermediate 2. Five rounds of bodyweight movements: - 20 air squats: 20-30s/round with fatigue - 20 burpees: 60-80s/round with fatigue - 20 sit-ups: 30-40s/round - 20 push-ups: 30-40s/round with fatigue Round times: R1: 140-190s, R2-3: 160-210s, R4-5: 180-230s 3. Final 1000m run: 300-360s for elite (fatigue from previous work) 4. Transitions between movements: ~5s elite, ~8s intermediate Comparing to Angie (which takes 15-18 min for intermediate athletes), this workout has: - Similar total volume (400 reps vs Angie's 400) - Added running (2000m total) - Movement interference (burpees affecting push-ups) Projected times: Elite (L10): 14:00 (840s) Intermediate (L5): 20:00 (1200s) Beginner (L1): 30:00 (1800s) Female times adjusted +10-15% due to push-up/burpee impact: Elite (L10): 16:00 (960s) Intermediate (L5): 22:00 (1320s) Beginner (L1): 32:00 (1920s)

Modality Profile

Of the 5 movements, 4 are gymnastics (Air Squat, Burpee, Push-Up, Sit-Up = 80%) and 1 is monostructural (Run = 20%). No weightlifting movements present.