Workout Description

Why This Workout Is Hard

High total volume with a weighted vest: 2,000 meters of fast running, 50 burpees, 200 sit-ups, and 150 push-ups. Intervals encourage high output but still demand 30–50 minutes overall including rest. No high-skill movements or heavy loads, yet muscular endurance and pacing under fatigue make this challenging for most athletes.

Benchmark Times for Kerrie

• Elite: <33:00
• Advanced: 35:00-37:00
• Intermediate: 39:00-41:00
• Beginner: >56:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep push-ups and sit-ups under a vest demand sustained muscular output. The cumulative 10-round structure steadily taxes trunk and pressing endurance.
• Speed (6/10): Target fast but repeatable intervals. Quick transitions and disciplined round times matter more than absolute top-end speed on any single sprint.
• Endurance (6/10): Repeated 200 m sprints within long intervals challenge aerobic capacity while the planned rest moderates continuous fatigue. Expect breathing to stay elevated but recoverable between rounds.
• Power (5/10): Short runs and burpee pop-ups have an explosive element, but the session is dominated by sustainable, repeatable efforts rather than maximal power.
• Flexibility (2/10): Standard ROM for burpees, push-ups, and sit-ups. Athletes need basic shoulder, hip, and thoracic mobility, but no extreme positions are required.
• Strength (1/10): No heavy external loading; strength is not the limiter. The vest only slightly increases bodyweight demand without requiring maximal force production.

Scaling Options

Scale to: No vest • 8 rounds (100 m, 5 burpees, 15 sit-ups, 10 push-ups, 100 m; rest 2:00) • Keep vest but scale push-ups to 10 reps or elevated/knee push-ups

Scaling Explanation

These options preserve the interval stimulus and breathing pattern while matching upper-body volume to your current capacity for consistent, high-quality rounds.

Intended Stimulus

Hard intervals with strong but repeatable sprints and crisp calisthenics. Each round should feel urgent, yet controlled enough to keep push-ups unbroken or in small, quick sets. The 2-minute rest is for quality—aim to maintain near-identical round times and avoid early blow-ups while keeping transitions tight.

Coach Insight

Pace your first three rounds at 85–90% effort and lock that split in. Use the rest to shake out arms and control breathing. The one tip: keep push-ups strict and crisp—small sets with short rests beat big sets that die later. Avoid sloppy sit-up ROM and jogging the runs; sprint standards mean fast, purposeful 100s.

Benchmark Notes

Levels represent total finish time, including the 2-minute rests between rounds. Faster athletes will keep rounds very consistent and transition quickly. If you’re above L3, consider scaling to preserve sprint intensity and quality of push-ups across all 10 rounds.

Modality Profile

This is a gymnastics/monostructural blend. Burpees, sit-ups, and push-ups are all bodyweight (gymnastics) done while wearing a vest, and the 100 m efforts are monostructural running. No weightlifting elements are present despite the external load.

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