Workout Description

Why This Workout Is Very Hard

The combination of heavy back squats (225/155) and a 2-mile run creates severe leg fatigue that compounds throughout. The second set of squats becomes significantly more challenging after running 2 miles on already-taxed legs. This workout hits the same muscle groups repeatedly with no built-in rest and will take 25-35 minutes for most athletes, making the sustained intensity exceptionally challenging.

Benchmark Times for Linchpin Test 5

• Elite: <22:00
• Advanced: 24:00-26:00
• Intermediate: 28:00-30:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): The 2-mile run sandwiched between squats creates significant cardiovascular demand. Sustained elevated heart rate required throughout the entire workout.
• Stamina (7/10): Multiple sets of heavy back squats combined with distance running challenges both leg endurance and overall muscular stamina.
• Strength (7/10): Moderately heavy back squats (225/155) require significant strength, especially when fatigued from running.
• Flexibility (4/10): Standard mobility required for back squats and running mechanics. No extreme ranges of motion needed.
• Speed (3/10): Steady state running pace and deliberate squat execution. Speed is not a major factor.
• Power (2/10): Primarily a grind workout. Some power needed to stand up heavy squats, but not the primary focus.

Movements

• Back Squat
• Run

Scaling Options

Reduce squat weight to 65-75% of 1RM (men: 155-185lb, women: 105-135lb). Option to reduce run to 1-1.5 miles or substitute row/bike for similar time domain. Can partition squats into 4 sets of 5 reps. For newer athletes, consider goblet squats or front squats with moderate load. Target similar total workout time by adjusting run distance or squat weight.

Scaling Explanation

Scale if unable to perform sets of 5+ back squats at prescribed weight with good form, or if 2-mile run time exceeds 20 minutes. Maintaining intensity and proper movement patterns through fatigue is crucial - technique breakdown on heavy squats is dangerous. Athletes should be able to complete workout in 35-40 minutes. Scale load/volume to achieve this while keeping relative intensity high.

Intended Stimulus

Long-duration mixed-modal workout targeting oxidative and glycolytic systems (25-40 min time domain). Heavy back squats bookend a long aerobic effort, testing strength endurance and mental toughness. Primary challenge is maintaining structural integrity on squats while managing systemic fatigue from the run.

Coach Insight

Break first set of squats into 2-3 manageable sets (8-7-5 or 12-8) while fresh. Maintain consistent run pace around 75-80% effort - this isn't a sprint. For final squats, expect smaller sets of 3-5 reps with brief rest between. Focus on bracing core and maintaining vertical torso angle when fatigued. Common mistake is rushing first set of squats then burning out on the run. Take 1-2 minutes to recover after run before starting final squats.

Benchmark Notes

This workout combines heavy back squats with a long run. Breaking it down: 1. Back Squats (225/155) - First set of 20: 3-4 sec/rep × 20 = 60-80 sec - Likely broken into 2-3 sets at this weight - Add 15-20 sec for set breaks - Total first set: ~90-100 sec 2. 2 Mile Run - Using classic run anchors: 2 miles = 2× mile benchmark - L10 mile = 270-300 sec - Double for 2 miles = 540-600 sec - Add 10% fatigue factor for second mile - Total run: ~600-660 sec for elite 3. Final Back Squats - Same movement but with significant fatigue from run - Apply 1.3× fatigue multiplier - ~120-130 sec for final set Transitions: - Rack to run: 15-20 sec - Run to rack: 15-20 sec Total for L10 (elite): - ~1320-1380 sec (22-23 min) Scaling from Helen (closest running + strength anchor) but accounting for: - Much longer run (2 miles vs 1.2 miles) - Heavier strength component - Fewer total movements Final Targets: Male: L10: 22-23 min L5: 30-32 min L1: 45-48 min Female (adjusted for lighter load but similar run): L10: 26-27 min L5: 34-36 min L1: 50-52 min

Modality Profile

Back Squat is a weighted movement (W), Run is monostructural cardio (M). With two movements split across two modalities, this results in a 50/50 split between M and W.

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