Workout Description

Why This Workout Is Hard

Moderate-to-high total volume with a 1.2 km run, strict pulling (28 total), and a large burpee buy-out. Movements are simple but the strict pull-ups and Navy SEAL push-ups add muscular fatigue under breathing. Expect 18–30 minutes for most, demanding steady pacing and capacity. No heavy loads, but the grind is real.

Benchmark Times for Lem

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep bodyweight work (push-ups, sit-ups, burpees, strict pull-ups) taxes local muscular endurance in the upper body and trunk, especially as fatigue accumulates late in the workout.
• Endurance (7/10): Four 300 m runs plus continuous calisthenics create a steady aerobic demand. Heart rate stays elevated with limited rest, emphasizing sustainable breathing and cardiovascular output over a 18–30 minute time domain.
• Speed (5/10): Moderate cycling speed is beneficial, especially on sit-ups and burpees. However, pacing and breaks for strict pull-ups and push-ups limit all-out speed.
• Power (3/10): Burpees and faster transitions have brief explosive elements, but the overall workout rewards sustainable output rather than maximal explosiveness.
• Flexibility (2/10): Basic ranges: squat depth, shoulder extension for push-ups, and overhead position for pull-ups. No extreme mobility demands beyond standard functional positions.
• Strength (2/10): No external loading. Some relative strength is needed for strict pull-ups, but the focus is not maximal force; it’s submaximal repetition capability.

Movements

• Air Squat
• Burpee
• Navy SEAL Push-Up
• Run
• Sit-Up
• Strict Pull-Up

Scaling Options

Scale to: 4 rds: 200m run, 12 push-ups, 20 sit-ups, 5 ring rows; buy-in/out 35/35 • 4 rds: 300m run, 12 incline push-ups, 20 sit-ups, 5 banded pull-ups; buy-in/out 40/40 • Beginner: AMRAP 20: 200m run, 8 push-ups, 15 sit-ups, 4 ring rows; start/finish 25 squats/burpees

Scaling Explanation

These options reduce distance and rep volume while preserving the movement pattern and stimulus—steady runs, sustainable pressing/pulling, core work, and a challenging but finishable buy-in/buy-out.

Intended Stimulus

A steady grind with controlled breathing and small, planned breaks. Runs should feel brisk but repeatable, not sprints. Keep push-ups and strict pull-ups in tidy sets to avoid failure, then finish with a determined burpee kick. You should be working hard but never fully redlining until the final buy-out.

Coach Insight

Pace the runs at a repeatable effort. Break push-ups and strict pull-ups early (e.g., 8/7 and 4/3) to avoid failure. Keep sit-ups and transitions snappy. One tip: Protect strict pull-ups—small sets with short rests win this workout. Common mistakes: Sprinting round one, going to failure on push-ups/pull-ups, and sloppy movement standards on burpees/squats.

Benchmark Notes

These finish-time levels range from beginner (L1) to elite (L9). Aim to beat the time for your current level. If you’re well over the L4–L5 marks, you likely need to scale volume or movements to preserve stimulus and stay under the time cap.

Modality Profile

Primarily gymnastics: air squats, push-ups, sit-ups, strict pull-ups, and burpees dominate time and fatigue. Running contributes a consistent monostructural element across four rounds. There’s no external load or weightlifting component, so the workload is split between bodyweight movements and cardio running.

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