Workout Description

Why This Workout Is Hard

Low-skill movements but high total volume and midline demand make Michael deceptively tough. You’ll cover 2.4 km of running and complete 300 reps that heavily tax the posterior chain and trunk. Most athletes finish between 25–40 minutes. Managing back extension fatigue and keeping sit-ups efficient while maintaining steady runs elevates overall difficulty.

Benchmark Times for Michael

• Elite: <20:00
• Advanced: 25:00-30:00
• Intermediate: 35:00-40:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep back extensions and sit-ups require muscular endurance in the posterior chain and trunk. The volume forces repeated submaximal efforts with minimal rest, challenging local stamina more than maximal strength.
• Endurance (7/10): Three 800 m runs and steady calisthenics create a sustained aerobic demand. The goal is to maintain a consistent heart rate and continuous movement instead of surging and blowing up, emphasizing aerobic capacity over short, anaerobic bursts.
• Flexibility (5/10): Back extensions and sit-ups ask for controlled spinal flexion/extension and hip mobility. Adequate hamstring and hip flexor range helps maintain safe positions and full range on each rep without overextension.
• Speed (5/10): Speed comes from efficient transitions and consistent, moderate run pacing. It’s not a sprint; the best scores come from smooth, continuous rep cycling and minimal breaks rather than maximal turnover.
• Power (2/10): There’s little emphasis on explosive output. The work favors controlled, cyclical movement and posture maintenance rather than fast force production or dynamic power.
• Strength (1/10): No external loading and simple bodyweight movements mean minimal max-force demand. The posterior chain is challenged, but primarily through repeated submaximal contractions rather than heavy lifting.

Scaling Options

Scale to: 3 rounds — Run 600 m, 35 Hip Extensions, 35 Sit-Ups • 3 rounds — Run 400 m, 25 Back Extensions, 25 Sit-Ups • 3 rounds — Run 800 m, 35 Superman (prone), 35 Sit-Ups

Scaling Explanation

These options reduce distance or reps and adjust posterior-chain difficulty while preserving the triplet structure, aerobic feel, and midline emphasis.

Intended Stimulus

This should feel like steady cardio with persistent midline fatigue. Run at a pace you can repeat for all three 800s, then move directly into manageable, unbroken or short-set back extensions and sit-ups. Keep rest minimal and posture tight, protecting the low back while sustaining continuous movement. Aim for even splits and a strong final round.

Coach Insight

Pace the first run at about 80–85% of your mile pace, then settle into quick but controlled sets. Break sit-ups early if needed (e.g., 25-15-10) to preserve your core for the last round. The one tip: respect back extensions—control the descent, squeeze glutes, and avoid aggressive hyperextension. Common mistakes: sprinting the first run, sloppy midline bracing, and pushing back extensions to failure early. Smooth is fast.

Benchmark Notes

Times are shown from slowest to fastest. If you’re newer, expect 45–60 minutes. A solid everyday Rx score is around 30–35 minutes. Sub-30 is strong, sub-25 is advanced, and near 20 minutes is elite. Use the time cap to guide pacing and scaling choices.

Modality Profile

Two of the three movements—back extensions and sit-ups—are bodyweight gymnastics, comprising the majority of the work. The remaining portion is monostructural running. There’s no external loading, so weightlifting is absent. Time is usually split roughly 60% calisthenics and 40% running across the workout.

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