Workout Description

Why This Workout Is Hard

While individual elements are moderate (light weights, basic movements), the workout's structure creates significant challenge. The 6 rounds of 400m runs (2.4 miles total) create cumulative leg fatigue, with no built-in rest between movements. Each 400m transitions immediately into 26 reps, and running after deadlifts/box jumps compounds leg fatigue. Most athletes will take 35-45 minutes, making this a long endurance grind.

Benchmark Times for Marathon

• 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 (9/10): Six 400m runs per round create significant cardiovascular demand. The running volume combined with minimal rest between movements tests aerobic capacity extensively.
• Stamina (7/10): Moderate rep schemes (26 reps) of mixed movements challenge muscular endurance, especially with running fatigue accumulating throughout.
• Speed (6/10): Quick transitions between movements and maintaining run pace are crucial. Extended format requires strategic pacing rather than all-out speed.
• Flexibility (4/10): Basic mobility required for most movements. Deadlifts and air squats demand moderate hip mobility, while hand release push-ups test shoulder range.
• Power (4/10): Box jumps and kettlebell swings require power output, but fatigue from running will limit explosive capacity.
• Strength (3/10): Light to moderate loads in deadlifts and kettlebell swings. Most movements are bodyweight-focused, emphasizing endurance over strength.

Movements

• Hand Release Push-Up
• Run
• Kettlebell Swing
• Sit-Up
• Deadlift
• Air Squat
• Box Jump

Scaling Options

Run: Reduce to 200m or substitute row/bike. Push-ups: Elevate hands on box or do from knees. KB: Drop to 35/26 lb or substitute DB swings. Deadlifts: 55/35 lb or body weight good mornings. Box: Lower height to 20/16" or step-ups. Volume option: Complete 1 round or reduce runs to 200m. Rep scheme can drop to 20 per movement.

Scaling Explanation

Scale if unable to run 400m continuously or do 10+ hand release push-ups unbroken. Priority is maintaining steady movement with good form throughout - intensity should allow completion within 45 minutes. Running capacity is the primary limiter. Athletes should be able to speak in short sentences during runs. Scale load/volume to maintain consistent work rate rather than requiring extended breaks.

Intended Stimulus

Long-duration oxidative workout (35-45 minutes) with moderate glycolytic bursts. Primary challenge is aerobic capacity and mental toughness through repeated running intervals. Secondary focus on muscular endurance across basic movement patterns. The 400m runs prevent redlining on the bodyweight/light weight movements.

Coach Insight

Maintain consistent run pace - resist sprinting early runs. Target 85-90% effort on first round to leave room for second. Break push-ups into quick sets of 8-10 to avoid chest fatigue. Keep KB swings snappy but controlled. Minimize transition time between movements - have KB and box ready. For deadlifts, touch-and-go reps at this light weight are appropriate if form remains solid. Box jumps can be step-downs to preserve legs for remaining runs.

Benchmark Notes

This workout is most similar to Kelly (5 rounds of running + gymnastics/light weight movements) but with 6 movements instead of 3 and lighter loading. Breakdown per round: - 400m Run: 90s (fresh) → 105s (fatigued) - 26 Hand Release Push-Ups: 45s → 60s - 400m Run: 95s → 110s - 26 KB Swings: 40s → 50s - 400m Run: 100s → 115s - 26 Sit-ups: 35s → 45s - 400m Run: 105s → 120s - 26 Light Deadlifts: 45s → 55s - 400m Run: 110s → 125s - 26 Air Squats: 35s → 45s - 400m Run: 115s → 130s - 26 Box Jumps: 45s → 60s Transitions between movements: ~10s each x 11 transitions = 110s Total for elite athletes (L10): ~22 minutes (1320s) Intermediate (L5): ~30 minutes (1800s) Beginner (L1): ~45 minutes (2700s) Compared to Kelly benchmark (L10: 15:30-17:30), this workout is ~30% longer due to double the movements and total running volume, but with lighter loading making the non-running portions relatively easier. Recap: Male - L10: 22:00 | L5: 30:00 | L1: 45:00 Female - L10: 25:00 | L5: 33:00 | L1: 50:00

Modality Profile

Of 7 total movements: GYMNASTICS (4): Hand-Release Push-Up, Sit-Up, Air Squat, Box Jump; MONOSTRUCTURAL (1): Run; WEIGHTLIFTING (2): Kettlebell Swing, Deadlift. Rounded to nearest 10%: 4/7≈60%, 1/7≈10%, 2/7≈30%

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