Workout Description

Why This Workout Is Hard

A 2 km run directly into 4 rounds of 272 total plyometric/bodyweight reps is a serious aerobic and muscular endurance test. No high-skill elements, but the sustained jumping plus hand-release push-ups creates local fatigue. Most intermediate athletes will land between 22–28 minutes; advanced can push sub-20, while newer athletes may approach the cap.

Benchmark Times for Jack Stanley

• Elite: <16:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >34:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps of jumping squats, lunges, and push-ups tax local muscular endurance in legs, hips, and pressing. Successful athletes maintain consistent sets with minimal rest across four rounds.
• Endurance (7/10): A long run buy-in plus continuous calisthenics keeps the heart rate elevated for 16–30 minutes. Aerobic capacity and steady breathing drive success more than peak power or maximal strength.
• Speed (6/10): Fast cycle rates on bodyweight movements and smooth transitions help, but the opening run tempers all-out sprinting. Sustain fast-but-repeatable pacing rather than redlining.
• Power (5/10): Repeated jumping squats and lunges require moderate explosiveness. However, the longer time domain limits pure power expression, prioritizing rhythm over maximal jump height.
• Flexibility (3/10): Requires standard squat and lunge range: hip crease below parallel, full chest-to-floor push-ups. Mobility matters, but demands remain within basic CrossFit standards.
• Strength (1/10): No external loading and no maximal efforts. Only basic bodyweight pressing and squatting demands; strength is not the limiting factor compared to endurance and stamina.

Scaling Options

Scale to: 1600m run + 4 rds: 6 burpees/20 jumping lunges/6 HR push-ups/20 jumping squats • 1200m run + 4 rds: 8 step-back burpees/26 reverse lunges/8 HR push-ups to box/26 air squats • 1000m row (or 2000m bike) + 3 rds: 6 burpees/20 lunges/6 push-ups/20 squats

Scaling Explanation

These options reduce impact, volume, and aerobic demand while preserving the run stimulus, unilateral leg work, pressing volume, and overall workout flow.

Intended Stimulus

Steady grind with a strong aerobic base. The run should be controlled but purposeful—finish ready to move. Then push consistent, unbroken or near-unbroken sets on jumping work with short, planned rests. Breathing should stay rhythmic; legs and chest will burn, but you can keep moving without long breaks.

Coach Insight

Pace the 2012m at about your 5k effort—hard but not maximal—so you can attack the rounds without stalling. Big tip: Keep transitions under 5 seconds; breathe and start the next set before you want to. Avoid jumping too high early. Smooth, shallow jumps meet standards and save your legs. Don’t let push-up standards slip—full hand release every rep.

Benchmark Notes

Times range from beginners pacing a steady run and breaking movements often, to elites running hard and cycling all reps unbroken. Aim to keep moving with minimal rest. L5 athletes should target around 26 minutes, while top performers can finish near 16–20 minutes.

Modality Profile

About half the workout is gymnastics-style bodyweight work (burpees, push-ups, lunges, squats) with the rest as monostructural running. There is no external loading, so weightlifting is 0%. The run sets the aerobic tone; the rounds deliver the gymnastic volume.

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