Workout Description

Why This Workout Is Medium

While the 800m runs create bookend cardiovascular challenges, the bodyweight movements are manageable at just 8 reps each. The workout allows natural breaks between rounds, preventing severe fatigue accumulation. The movement pattern (push/pull/legs) is well-balanced and non-interfering. For an average CrossFitter, this should take 15-20 minutes with consistent but sustainable effort.

Benchmark Times for Martin

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): The 1600m total running combined with 8 rounds of bodyweight movements creates significant cardiovascular demand, especially with no prescribed rest periods.
• Stamina (6/10): 64 reps each of push-ups and pull-ups challenges upper body muscular endurance, while air squats and running test leg stamina.
• Speed (5/10): Quick transitions between movements and maintaining running pace are important, but not the primary focus.
• Strength (3/10): Relies on basic bodyweight strength capacity, with pull-ups being the most strength-demanding element. No external loads involved.
• Flexibility (2/10): Standard mobility requirements for basic gymnastics movements and running. No extreme ranges of motion needed.
• Power (1/10): Workout emphasizes steady-state output over explosive movements. Power production is minimal compared to endurance demands.

Movements

• Run
• Push-Up
• Pull-Up
• Air Squat

Scaling Options

Push-ups: Elevate hands on box/bench or do from knees. Pull-ups: Ring rows, jumping pull-ups, or banded pull-ups. Air squats: Reduce depth or use target to box/ball. For volume, scale to 6 rounds or 6 reps each. Runs can be reduced to 400m or substituted with 500m row/bike. Consider 3-minute rest cap between runs and rounds if needed.

Scaling Explanation

Scale if you cannot perform 5+ strict pull-ups, 10+ strict push-ups, or run 800m without stopping. The goal is to maintain consistent movement with minimal rest breaks. Target completion time is 15-20 minutes. Proper form should be maintainable throughout - scale further if breaking into singles before round 5. Focus on steady work rather than sprint/rest cycles.

Intended Stimulus

Moderate-length oxidative conditioning workout (15-20 minutes) with bodyweight movements. Primary focus is aerobic capacity development with upper body pulling/pushing endurance. The sandwich format with runs creates steady-state cardio bookends while the couplet maintains elevated heart rate throughout.

Coach Insight

Start the first run at about 70-75% effort - you'll need that energy later. During the 8 rounds, aim for unbroken sets early but expect to break into 4-4 or 5-3 by rounds 5-8. Quick transitions between movements are key. Keep a steady pace rather than sprinting/resting. Watch for form breakdown in push-ups (sagging hips) and pull-ups (incomplete lockout) when fatigue sets in. The final run should be slightly slower than the first.

Benchmark Notes

This workout has similarities to both Helen (3 rounds with running + gymnastics) and Angie (high-volume bodyweight movements), but with different volume and structure. Breakdown: - 800m Run (buy-in): 150-210s fresh state - 8 rounds of: * 8 Push-Ups: 8-12s per round (1-1.5s/rep) * 8 Pull-Ups: 8-16s per round (1-2s/rep) * 8 Air Squats: 8-12s per round (1-1.5s/rep) * Transitions: 3-6s between movements * Round fatigue multipliers: R1-2 1.0x, R3-4 1.15x, R5-6 1.25x, R7-8 1.4x - 800m Run (cash-out): 165-240s with fatigue Total calculation: - Runs: 315-450s - 8 rounds bodyweight: 240-360s (including transitions and fatigue) - Total elite time: ~420-480s (7:00-8:00) Using Helen as primary anchor (since running + gymnastics combo), but accounting for: - Additional running volume (+400m total) - More rounds but lower rep scheme per round - Simpler movements (no KB swings) Final targets: Male: L10: 7:00-8:00 L5: 11:00-12:00 L1: 18:00-20:00 Female: L10: 8:00-9:00 L5: 12:00-13:00 L1: 19:00-21:00

Modality Profile

Of the 4 movements: Push-Up, Pull-Up, and Air Squat (3 movements) are Gymnastics (G), while Run (1 movement) is Monostructural (M). This gives a 75/25/0 split based on movement count.

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