Workout Description

Why This Workout Is Very Hard

Gunny combines three 1-mile runs under a heavy 50/35 lb load with 200 total basic gymnastics reps. The long 30–90+ minute time domain, significant odd-object loading, and cumulative fatigue on push-ups and sit-ups drive a high aerobic and stamina demand. Movement complexity is basic, but the density and duration push most athletes beyond typical conditioning. Overall, it lands as Very Hard.

Benchmark Times for Gunny

• Elite: <50:00
• Advanced: 52:00-55:00
• Intermediate: 60:00-70:00
• Beginner: >150:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Three long, weighted miles place a premium on aerobic capacity and steady pacing. Expect most of the session to be continuous, sub-threshold work that rewards consistent breathing and efficient footwork under load.
• Stamina (7/10): Two rounds of 50 push-ups and 50 sit-ups (200 total reps) challenge local muscular endurance, especially triceps, chest, core, and hip flexors, under accumulating fatigue from the ruck runs.
• Speed (3/10): Transitions are minimal and movement cycling isn’t fast. The best scores come from disciplined pacing, short breaks, and small, repeatable sets—not speed bursts.
• Strength (2/10): No maximal lifting appears. Strength demands are indirect—supporting the 50/35 lb load while running and maintaining posture rather than producing high peak force.
• Flexibility (2/10): Basic range of motion only: neutral spine while running, full range push-up and sit-up. No extreme positions or advanced mobility challenges are required.
• Power (2/10): There are no explosive lifts or sprints. Output is steady and grindy with controlled cadence versus high-velocity movement or rapid force production.

Movements

• Push-Up
• Sit-Up
• Weighted Run

Scaling Options

Scale to: 35/25 lb ruck or vest • 3 × 800 m runs instead of miles • 2 rounds total with 35 Push-Up and 35 Sit-Up per round, elevate hands for Push-Up as needed

Scaling Explanation

These options reduce load, distance, and pressing volume to keep you moving steadily and finishing within the intended time while preserving the workout’s long, loaded-run stimulus and manageable gymnastic sets.

Intended Stimulus

A sustained, grindy engine effort with controlled, repeatable sets on the floor work. The ruck should feel heavy but runnable, forcing you to hold a steady pace without redlining. Break push-ups early to maintain quality and keep moving. Expect the final mile to be the hardest, demanding mental grit and consistent mechanics.

Coach Insight

Pace the first mile like a buy-in—smooth and sustainable, not a sprint. Break push-ups into small sets from the start (e.g., 5–7) with short rests to avoid blow-ups. The one tip: Fit your ruck/vest snug. Bounce wastes energy and trashes your posture. Avoid going out hot, racing sit-ups, and letting your push-up range slip. Save a gear for the last mile.

Benchmark Notes

Use these finish-time tiers to gauge pacing and scaling. Aim to land between L4–L6 if the workout is well-prescribed for you. If you’re trending above L5, reduce load or distance. Cap the session to preserve quality mechanics on push-ups and sit-ups while keeping the run effort sustainable.

Modality Profile

Most time is spent in monostructural work: three long runs, each under load, dominate the session. Gymnastics is significant but secondary with 200 total floor reps. There is no classic weightlifting movement; the external load is carried rather than lifted through a range of motion.

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