Workout Description

Why This Workout Is Medium

Estimated 32-minute finish. Density uses 100 m = 1 rep: total reps ≈ 204 with a light load factor (vest) → density <30 = 20 pts. Movement complexity average: Run (20), Burpee Pull-Up (60), Box Jump (40), Walking Lunge (20) → 35 pts. Time domain 30+ min → 75 pts. Base: 0.4×20 + 0.3×35 + 0.3×75 = 41. Heavy volume with load (200+ reps) ×1.1 = 45.1 → Medium.

Benchmark Times for Ghost 31

• Elite: <24:00
• Advanced: 26:00-28:00
• Intermediate: 30:00-32:00
• Beginner: >55:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Four 800 m runs with a vest makes this a strong aerobic piece. You’ll need steady pacing and controlled breathing to keep moving for 30+ minutes without redlining too early.
• Stamina (7/10): Repeated sets of box jumps and high-step-count walking lunges under a vest tax lower-body stamina and trunk stability for sustained work output across four rounds.
• Power (5/10): Box jumps demand repeated explosive hip extension. However, the overall session emphasizes sustained pacing, not peak power output.
• Speed (4/10): Transitions should be crisp, but the long runs and moderate reps favor controlled cadence over sprint cycling. Speed matters most on box jumps and quick burpee pull-ups.
• Flexibility (3/10): Requires standard ROM: full hip and knee flexion for box jumps and lunges, plus an overhead pull. No extreme mobility beyond sound squat and shoulder positions.
• Strength (2/10): No heavy implements. The vest adds mild resistance but the workout does not test maximal force production or heavy lifting capacity.

Movements

• Walking Lunge
• Run
• Burpee Pull-Up
• Box Jump

Scaling Options

Scale to: No vest; 800 m run; burpee to jumping pull-up; 18 step-down box jumps (24/20); 22 lunge pairs • 14/10 lb vest; 600 m run; 3 burpee pull-ups; 15 box jumps (20/16); 18 lunge pairs • Bike 2 km; 3 burpees to target; 18 step-ups (20/16); 22 lunge pairs

Scaling Explanation

These options preserve the workout’s aerobic grind and mixed-modal feel while adjusting loading, volume, and skill so athletes can keep moving steadily and finish near the intended time domain.

Intended Stimulus

Steady cardio grind with brief, punchy interference. Runs should be smooth with even splits. Move immediately into small sets: quick 3 burpee pull-ups, controlled box jumps with consistent rhythm, then deliberate, unbroken lunge pairs. The vest should elevate heart rate and breathing without forcing long breaks. Aim for continuous motion and minimal downtime.

Coach Insight

Pace each 800 m at a sustainable aerobic speed you can repeat for four rounds. Smooth is fast here. One tip: keep transitions short. Finish the run and go straight to the bar—3 burpee pull-ups are over quickly. Avoid two mistakes: rebounding box jumps under fatigue (step down), and overstriding lunges. Keep steps short and upright for stability.

Benchmark Notes

These are target finish times from beginner (L1) to elite (L9). If you’re around L5, expect ~32 minutes. Faster athletes chip away transitions, maintain steady 800 m splits, and keep box jumps/lunges unbroken. If you exceed the cap, scale volume or vest weight next time.

Modality Profile

Most time is spent running (monostructural, ~60%). The remaining work is bodyweight-based gymnastics: burpee pull-ups, box jumps, and walking lunges (~40%). There are no barbells or traditional external implements, although the vest adds slight loading to all movements.

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