Workout Description
For time:
6 rounds of:
24 Air Squats
24 Push-Ups
24 Walking Lunge Steps
400 meter Run
Why This Workout Is Hard
Long duration with high-rep bodyweight movements and 2,400 meters of running total. Volume is 432 reps across squats, push-ups, and lunges, which taxes muscular endurance, especially push-ups, while the runs keep heart rate elevated. Basic skills but cumulative fatigue makes pacing crucial. Typical finish ranges 25–45 minutes for most athletes.
Benchmark Times for Loredo
- Elite: <23:00
- Advanced: 26:00-29:00
- Intermediate: 32:00-36:00
- Beginner: >55:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): High total reps of squats, push-ups, and lunges challenge local muscular endurance, especially pressing. Fatigue management and repeatable sets are the key to maintaining form and pace.
- Endurance (7/10): Six 400m runs with short transitions build aerobic capacity and steady state pacing. Expect elevated but sustainable heart rate across 25–40 minutes while managing breathing during calisthenics.
- Speed (5/10): Transitions and efficient reps matter, but sprinting is unsustainable. Maintain a brisk but controlled cadence on reps and a consistent, conversational run pace.
- Flexibility (3/10): Basic ranges: full-depth squat, lunge with upright torso, and standard push-up. Good hip/ankle mobility helps maintain positions but no extreme flexibility is required.
- Power (2/10): Movements are cyclical and steady rather than explosive. Power output spikes are minimal; the goal is continuous work, not short maximal efforts.
- Strength (2/10): No external load and no max-effort elements. Strength demands are minimal; the limiter is endurance and fatigue resistance rather than absolute force production.
Movements
- Push-Up
- Air Squat
- Walking Lunge
- Run
Scaling Options
Scale to: 5 rounds instead of 6 • 18 reps per movement each round • 300m run per round
Scaling Explanation
These options reduce total volume and running distance while preserving the continuous, aerobic feel and allowing athletes to keep moving with quality reps and minimal failure.
Intended Stimulus
A steady, sustainable grind that rewards consistent movement and smart push-up management. Runs should be controlled, not sprints, so you can immediately start the calisthenics each round. Aim to keep transitions short, avoid push-up failure, and hold an even pace throughout to finish strong without long breaks.
Coach Insight
Pace the first two rounds at 80–85%. If you slow dramatically by round three, you started too fast.
Your one big tip: break push-ups early into quick, repeatable sets (e.g., 8-8-8 or 12-8-4) to avoid hitting failure.
Common mistakes: sprinting the first run, doing giant push-up sets, and resting too long before lunges. Keep moving.
Benchmark Notes
Slower-to-faster finish times from beginner to elite. Most intermediate athletes complete Loredo around 36 minutes, while advanced athletes push under 30 minutes. Use the 45-minute cap to guide scaling so you keep moving and preserve the intended steady grind.
Modality Profile
Half the workout time is spent on bodyweight calisthenics (squats, push-ups, lunges), and the other half on monostructural running. No external loading is used, so weightlifting is not represented. The balance rewards efficient movement and aerobic pacing.
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