Workout Description

Why This Workout Is Very Hard

Two basic movements, but extreme volume and duration: 2,800 meters of running and 203 back squats at 135/95 lb. The load is moderate under fresh conditions, yet crippling under fatigue. No advanced skills, but the cumulative leg stamina and cardiorespiratory demand push most athletes well beyond classic benchmark durations.

Benchmark Times for Manion

• Elite: <28:00
• Advanced: 31:00-34:00
• Intermediate: 37:00-40:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 203 back squats at a moderate load demand significant local muscular endurance in the quads, glutes, and trunk. Repeated sets under fatigue test your ability to sustain submaximal work for an extended duration.
• Endurance (6/10): Seven 400 m efforts stress aerobic capacity and the ability to repeatedly recover between sets. The 2,800 meters total adds steady-state demand layered with intermittent spikes from transitions into and out of the squat sets.
• Strength (5/10): The prescribed load isn’t maximal, but strength matters as fatigue mounts. Athletes with stronger back squats maintain larger sets, safer positions, and less decay in speed across the later rounds.
• Flexibility (4/10): Consistent, deep squats require adequate ankle dorsiflexion, hip mobility, and thoracic positioning. Limited mobility increases knee valgus or forward lean, compounding fatigue and risking missed depth under cumulative volume.
• Speed (3/10): Transitions are simple, but fast cycling is limited by load and volume. Smooth, deliberate reps and consistent run splits matter more than sprinting or rapid barbell cycling.
• Power (2/10): There’s little need for explosive output. The workout rewards controlled reps and steady pacing rather than high-velocity efforts, especially as legs become increasingly taxed.

Scaling Options

Scale to: 7 rounds — 400m Run + 29 Back Squat (95/65 lb) • 7 rounds — 400m Run + 19 Back Squat (135/95 lb) • 7 rounds — 300m Run + 21 Goblet Squat (53/35 lb)

Scaling Explanation

These options keep the couplet and high-leg-volume stimulus while adjusting load, reps, or running distance so athletes maintain mechanics and consistent pacing without excessive rest.

Intended Stimulus

A long, grinding effort that builds leg stamina and breathing control. Runs should feel like controlled recoveries, not sprints. Squats are steady, broken into sustainable sets with short rests. You should keep moving without redlining, protecting mechanics and depth while maintaining consistent round times from start to finish.

Coach Insight

Pace round 1 like round 5. Run at a pace you can repeat immediately after squats. Break squats early and consistently (e.g., 10-10-9 or 12-9-8) with strict, brief rests. Common mistakes: opening too hot, collapsing posture under the bar, and resting too long between sets. Hit full depth and stand tall every rep.

Benchmark Notes

Times range from 60 minutes (beginner) to 28 minutes (elite). Most intermediate athletes finish around 40–34 minutes depending on pacing and how they break up squats. Hitting the faster tiers requires consistent 400 m splits and limited rest between squat sets without compromising depth or mechanics.

Modality Profile

This is a pure couplet of running and barbell squats. Time is split between monostructural work (400 m repeats) and high-volume weightlifting (29 back squats per round). Most athletes spend slightly more time on the barbell due to breaking sets and managing fatigue.

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