Workout Description

Why This Workout Is Very Hard

The weight vest transforms this seemingly straightforward workout into a brutal test. Running 2.4km total with added weight creates significant systemic fatigue, while 180 weighted burpees is an enormous volume that taxes both the cardiovascular system and upper body. The continuous nature (no built-in rest) combined with the vest means each round becomes progressively more challenging. Most athletes will take 30-40 minutes and need to break up burpees extensively.

Benchmark Times for Robbins

• Elite: <17:00
• Advanced: 19:00-21:00
• Intermediate: 23:00-25:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume burpees combined with weighted running tests muscular endurance severely. Six rounds creates substantial accumulated fatigue in legs and core.
• Endurance (8/10): Extended duration with weighted running and burpees creates significant cardiovascular demand across multiple energy systems. Weight vest amplifies cardio challenge throughout.
• Speed (6/10): Maintaining quick transitions and consistent burpee cycle rate is important. Running pace management crucial for success.
• Flexibility (4/10): Burpees require moderate hip and shoulder mobility. Weight vest slightly increases mobility demands in bottom position.
• Strength (3/10): Weight vest adds resistance but primarily challenges endurance over strength. No heavy loading or maximal force production required.
• Power (3/10): Some explosive elements in burpee push-ups and stands, but weight vest encourages controlled movement over power output.

Movements

• Burpee
• Run

Scaling Options

Remove weight vest for most athletes. Reduce to 4-5 rounds. Scale burpees to step-back or step-up versions (maintaining chest-to-ground). Reduce run to 200-300m. For beginners: 4 rounds, 200m run, 20 step-back burpees, no vest. Advanced scaling: keep vest but reduce burpees to 20-25 per round.

Scaling Explanation

Scale if unable to maintain sub-2:00 400m pace or perform 15+ unbroken burpees when fresh. Priority is keeping consistent movement with good form throughout all rounds. Target completion time is 25-35 minutes. Scale to maintain intensity - rest periods shouldn't exceed 30 seconds between movements. If burpee form deteriorates significantly or run pace drops over 30 seconds from first round, reduce volume.

Intended Stimulus

Moderate-length glycolytic/oxidative workout targeting both aerobic capacity and muscular endurance. Time domain is 25-35 minutes. The weight vest adds metabolic stress and challenges core stability. Primary challenge is maintaining consistent output under cumulative fatigue.

Coach Insight

Break burpees into manageable sets (10-10-10 or 12-10-8) from the start - don't go unbroken early. Maintain 70-80% effort on runs to preserve energy for burpees. Focus on efficient burpee technique: land soft, stay tight, minimize bounce. Common mistake is sprinting first run then blowing up. Each round should be within 30 seconds of others. Rest briefly at transition points if needed.

Benchmark Notes

This workout is most similar to Kelly (5 rounds of 400m run + box jumps + wall balls) but with 6 rounds and burpees instead of box/wall balls. Using Kelly's anchor points as a base: Per Round Breakdown (Elite Male): - 400m Run: 90s (fresh) → 105s (fatigued) - 30 Burpees: 90s (fresh) → 120s (fatigued) - Transitions: 5s Round progression with 20lb vest: 1. 185s (fresh) 2. 195s (+5%) 3. 205s (+10%) 4. 220s (+15%) 5. 235s (+20%) 6. 250s (+25%) Total elite time: ~1020s (17:00) Kelly anchor shows L10 at 15:30-17:30, and this workout has an extra round plus weight vest, justifying the slower target times. The vest adds approximately 10% to run times and 15% to burpee times. Final targets (M/F): L10: 17:00 / 20:00 L5: 25:00 / 28:00 L1: 40:00 / 45:00

Modality Profile

Run is Monostructural (M), Burpee is Gymnastics (G). With two movements split across two modalities, using 50/50 split.

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These WODs similar to Robbins share comparable training demands, time domains, and movement patterns.