Workout Description

Why This Workout Is Medium

While each movement is fundamental, the 400m runs create natural rest breaks between rounds, preventing severe fatigue accumulation. The pull-ups and burpees will create some upper body fatigue, but 5 reps of pull-ups is manageable before running. Most athletes will finish in 15-20 minutes, allowing a sustainable pace. The workout tests endurance but doesn't combine heavy loads or high skill requirements.

Benchmark Times for Lucy

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): The 400m runs combined with continuous movement through five rounds creates significant cardiovascular demand, especially with burpees taxing the system between runs.
• Speed (7/10): Quick transitions between movements and maintaining running pace are crucial. Short rounds encourage faster cycling of movements.
• Stamina (6/10): Moderate volume of pull-ups and burpees tests local muscular endurance, particularly in shoulders and core. Five rounds creates cumulative fatigue.
• Flexibility (4/10): Burpees require decent hip and shoulder mobility. Pull-ups demand shoulder flexibility. Running poses minimal mobility challenges.
• Strength (3/10): Pull-ups require relative strength, but low rep scheme keeps strength demands moderate. Burpees and running are primarily endurance-based.
• Power (3/10): Some explosive elements in burpees and potential kipping in pull-ups, but workout emphasizes endurance over power output.

Movements

• Burpee
• Run
• Pull-Up

Scaling Options

Pull-ups: Ring rows (horizontal body angle), jumping pull-ups, or banded pull-ups. Burpees: Step-back burpees or burpees without jump. Run: 200m run, 400m walk/run, or 3-minute row/bike. Volume options: Reduce to 3-4 rounds, or keep 5 rounds but reduce reps (3 pull-ups, 7 burpees). Time cap at 25 minutes.

Scaling Explanation

Scale if unable to perform 3+ strict pull-ups, if burpees cause significant form breakdown after 5 reps, or if running 400m continuously is challenging. Priority is maintaining consistent movement standards and intensity across all rounds. Target time is 12-20 minutes - scale to hit this window while keeping relative intensity high. Athletes should finish each round feeling challenged but able to continue with minimal rest.

Intended Stimulus

Moderate-length mixed modal workout targeting glycolytic and oxidative energy systems (12-20 minute time domain). Primary challenge is maintaining consistent output across bodyweight movements while managing running fatigue. Pull-ups test upper body strength-endurance while burpees and running create sustained elevated heart rate.

Coach Insight

Break pull-ups into 3-2 or 2-2-1 from the start - don't burn out going unbroken. Quick but controlled burpees focusing on efficient pop-ups. Run at 80% effort - resist sprinting early rounds. Minimize transition times between movements. Watch for form degradation on burpees in later rounds when fatigue sets in. Consider alternating running direction each round to balance impact.

Benchmark Notes

This workout is similar to Helen (3 rounds of 400m run + KB swings + pull-ups) but with 5 rounds and burpees instead of KB swings. Using Helen as our anchor: Breakdown per round (L5 athlete): - Pull-ups (5): 12-15s with setup - Burpees (10): 35-40s - 400m Run: 90-100s - Transitions: ~15s Base round time: ~160s Fatigue multipliers: Rounds 1-2: 1.0x Rounds 3-4: 1.2x Round 5: 1.3x Total calculation: Rounds 1-2: 320s Rounds 3-4: 384s Round 5: 208s Total: ~912s for L5 Scaling from Helen's anchor points (adjusted for 5 rounds vs 3): L10 (M): 360s (6:00) L5 (M): 600s (10:00) L1 (M): 1080s (18:00) L10 (F): 420s (7:00) L5 (F): 660s (11:00) L1 (F): 1140s (19:00)

Modality Profile

Pull-Up (G) + Burpee (G) + Run (M) = 2 gymnastics movements and 1 monostructural movement, rounded to 33/33/0 for clean numbers

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