Workout Description

Why This Workout Is Hard

Long aerobic sandwich with a 2,000m total run bracketing a 22-minute bodyweight AMRAP. Movements are simple but accumulate high volume, especially push-ups, which tend to degrade under fatigue. Total working time lands around 30–40 minutes for most, demanding steady pacing, muscular endurance, and resilient breathing under sustained effort.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep squats, moderate burpees, and accumulating push-ups tax local muscular endurance. Success depends on managing small breaks and maintaining consistent sets across 22 minutes.
• Endurance (7/10): Two 1,000m runs plus a long AMRAP drive sustained aerobic output. Breathing and heart rate stay elevated for 30+ minutes, rewarding athletes who can hold steady paces without significant drop-off.
• Speed (4/10): There’s room for fast transitions and efficient cycles, but sprinting is risky over this duration. Controlled cadence is more important than top-end speed.
• Power (2/10): Burpees introduce some dynamic effort, but the workout favors steady rhythm over explosive output. Power bursts are optional and best reserved for final minutes.
• Flexibility (2/10): Standard ranges of motion: squat depth, burpee floor contact, and full push-up ROM. Mobility helps maintain quality under fatigue but isn’t a limiting factor for most.
• Strength (2/10): No external loads and minimal maximal-force demands. Strength plays a minor role compared to aerobic capacity and stamina, aside from basic bodyweight pressing capacity.

Scaling Options

Scale to: 600–800m run • 23 Air Squats / 7 Up-Downs / 10 Push-Ups (elevated or knee) • 16–18 minute AMRAP

Scaling Explanation

Adjust run distance, simplify burpees to up-downs, reduce push-up difficulty, and/or shorten the AMRAP so athletes keep moving with good mechanics and manageable sets throughout.

Intended Stimulus

Steady cardio with smart breaks. Your breathing should feel controlled but challenged, and muscles—especially chest and triceps—will fatigue steadily. Aim for smooth, repeatable rounds with minimal transitions, then finish the final run with a composed push. The best scores come from conservative early pacing and small, sustainable sets on push-ups.

Coach Insight

Open at a conversational run pace. In the AMRAP, breathe through squats, keep burpees smooth, and break push-ups early (e.g., 7/7 or 5/5/4) to avoid failure. Biggest tip: Protect your push-ups—once they go, they spiral. Small preemptive breaks beat long rest. Avoid sprinting the cash-in, sloppy reps, and racing early rounds. Save the kick for the buy-out run.

Benchmark Notes

These targets represent total reps achieved during the 22-minute AMRAP only (runs are not scored). Each round equals 44 reps. Beginners may see 3–5 rounds; advanced athletes 9–12 rounds. Choose a push-up variation that lets you keep sets unbroken or with very short breaks.

Modality Profile

Most of the work is gymnastics (air squats, burpees, push-ups) during the 22-minute AMRAP. The two 1,000m runs contribute substantial monostructural time at the start and finish. No external loading is used, so weightlifting is 0%.

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