Workout Description

Why This Workout Is Extremely Hard

Seven kilometers of running paired with 77 deficit handstand push-ups demands high aerobic endurance and advanced upper-body gymnastics. The long duration, cumulative shoulder fatigue, and strict movement standard make pacing critical. Most athletes will spend 45–75+ minutes, with failure risk on the presses and significant heart-rate management required throughout.

Benchmark Times for Ozzy

• Elite: <45:00
• Advanced: 50:00-55:00
• Intermediate: 60:00-65:00
• Beginner: >90:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Seven kilometers of running dominates the work, requiring long, steady aerobic output while maintaining form under fatigue across repeated rounds.
• Stamina (8/10): 77 total deficit HSPU demand repeated submax pressing efforts; successful athletes manage volume with consistent, sustainable sets across all seven rounds.
• Flexibility (4/10): Requires solid overhead mobility and shoulder extension tolerance in a deficit, plus midline control; not extreme, but restricted ROM will slow reps.
• Speed (4/10): Some speed on the runs helps, but the limiter is sustainable pacing and avoiding failed HSPU reps, not fast cycling.
• Power (3/10): Very little explosive demand; the couplet rewards steady output and efficient mechanics rather than high-velocity efforts.
• Strength (2/10): No external loading and no heavy lifts; pressing is challenging but not maximal-strength focused—failure is from fatigue, not absolute strength.

Scaling Options

Scale to: 7 RFT: 8 kipping HSPU (no deficit) + 1,000m run • 7 RFT: 11 pike push-ups on a box + 800m run • 5 RFT: 11 strict HSPU (no deficit) + 1,000m run

Scaling Explanation

These options reduce skill (no deficit), pressing difficulty (pike/box), or total volume (fewer rounds/distance) while keeping the aerobic-plus-gymnastics stimulus intact.

Intended Stimulus

A long, grindy engine test with a strict pressing checkpoint each round. Runs should feel like a steady, repeatable pace you can hold for all seven intervals. HSPU sets are crisp but conservative to avoid failure. Expect shoulder fatigue and elevated heart rate without redlining early.

Coach Insight

Run a pace you can repeat seven times—think strong aerobic, not PR 1k splits. Keep transitions tight but not rushed. Break HSPU before you need to. Quick 6-3-2 or 5-3-3 beats failing and staring at the wall. Common mistakes: going out hot on the first 2k, doing max sets early, and resting too long after failed reps.

Benchmark Notes

Times range from 90 minutes for beginners to 45 minutes for elite. If you’re near L5 (about 65 minutes), hold a sustainable 1,000m pace and manage small, consistent HSPU sets. If you hit the time cap, record completed rounds and partial reps for comparison.

Modality Profile

Most time is spent running, so monostructural work dominates. The only other element is a gymnastics press (deficit HSPU), which, while potent, occupies far less total time than the runs. No external loading is present.

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