Workout Description

Why This Workout Is Extremely Hard

Jared is a very long, high-volume, bodyweight grinder. You’ll cover 2 miles of running and perform 160 pull-ups and 280 push-ups—far beyond typical benchmark volumes. The movements are simple, but the sheer repetition demands strong aerobic capacity, excellent muscular endurance, and smart pacing to avoid failure. Expect advanced athletes to work 40–60 minutes; many will need a generous time cap.

Benchmark Times for Jared

• Elite: <40:00
• Advanced: 44:00-47:00
• Intermediate: 50:00-55:00
• Beginner: >75:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Massive upper-body volume (160 pull-ups, 280 push-ups) requires high muscular endurance and careful set management to avoid failure.
• Endurance (9/10): Two miles of running plus long total duration demand strong aerobic output and the ability to sustain effort without redlining.
• Speed (3/10): Transitions matter, but the pace is moderate and repeatable rather than fast cycling or sprinting.
• Flexibility (2/10): Standard ranges of motion for running, pull-ups, and push-ups; mobility demands are basic.
• Strength (1/10): No external loading and no maximal force efforts; strength is not the limiter here.
• Power (1/10): Explosiveness isn’t emphasized; this is a sustained grind rather than a power-based effort.

Movements

• Push-Up
• Run
• Pull-Up

Scaling Options

Scale to: 4 rounds: 600m Run • 25 Pull-Ups + 50 Push-Ups • 4 rounds: 800m Run + 30 Ring Rows + 50 Elevated Push-Ups

Scaling Explanation

These options preserve the long aerobic stimulus and high upper-body volume while adjusting intensity to maintain steady movement without hitting failure.

Intended Stimulus

This should feel like a long, steady grind. Keep the runs aerobic and conversational, then chip away at the pull-ups and push-ups in small, repeatable sets to avoid failure. Breathing stays controlled, arms never fully redline, and you move continuously with minimal long breaks. Aim for consistent round times with the last round equal to or faster than the first.

Coach Insight

Pace the runs at 70–75% effort to preserve arms. Break pull-ups early (e.g., 8-8-8-8-8) and push-ups into small sets (e.g., 10s or 7s) with short rests. The one tip: Never push to failure on push-ups—tiny, consistent sets win this workout. Avoid death-marching the final run, uneven grip strategies, and resting too long between small sets.

Benchmark Notes

Times range from 75 minutes (beginner) down to 40 minutes (elite). If you’re above L4, you’re likely finishing under an hour with steady pacing and smart sets. Hitting L7+ requires efficient kipping pull-ups and disciplined push-up breaks while keeping runs aerobic. Use these to choose a time cap and appropriate scaling.

Modality Profile

The bulk of time is spent on gymnastics: 160 pull-ups and 280 push-ups dominate the workout. Running contributes a meaningful aerobic component across 2 total miles. There is no external loading, so weightlifting is absent. Expect about two-thirds of effort on gymnastics and one-third on steady, repeatable running.

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