Workout Description

Why This Workout Is Hard

The 1,900m run cash-in creates significant aerobic fatigue before starting the ascending ladder. The bodyweight movements are simple, but the rep scheme forces continuous work with increasing volume. The combination of lunges, squats, and burpees targets legs repeatedly, while push-ups and plank walk-outs tax the upper body. Most athletes will take 25-35 minutes with minimal natural rest opportunities.

Benchmark Times for Rona

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): The 1,900m run cash-in plus ascending ladder of bodyweight movements creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout.
• Stamina (7/10): The ascending rep scheme across multiple movements challenges muscular endurance, particularly in the legs and core through squats, lunges, and burpees.
• Speed (6/10): Quick transitions between movements and efficient movement cycling become crucial as the rep scheme increases, especially in later rounds.
• Flexibility (4/10): Deck squats and lunges require decent hip mobility, while plank walk-outs test shoulder mobility. Overall mobility demands are moderate.
• Power (3/10): Burpees provide some explosive elements, but most movements are performed at a controlled pace focusing on endurance rather than power output.
• Strength (2/10): Exclusively bodyweight movements with moderate rep ranges. While challenging, maximal strength is not the primary focus of this workout.

Movements

• Lunge
• Push-Up
• Air Squat
• Burpee
• Run

Scaling Options

Run: Reduce to 1,200m or substitute 1,000m row Air Squats: No modification needed Plank Walk-outs: Walk out to knees instead of feet Lunges: Reduce range of motion or do split squats in place Push-ups: Elevate hands on box or do from knees Arch Ups: Reduce range of motion or hold static arch Butterfly Sit-ups: Regular sit-ups or v-ups Burpees: Step-out burpees, no jump Deck Squats: Regular squats or squat to target Consider 1-2-3-4-5 rep scheme for beginners

Scaling Explanation

Scale if you cannot perform 10 unbroken push-ups, struggle with full range lunges, or typically take over 35 minutes for moderate workouts. Focus on maintaining movement quality over speed - form breaks indicate need for scaling. Target time is 20-30 minutes. Reduce volume before modifying movements when possible. Athletes should finish tired but not completely exhausted, maintaining consistent work rate throughout.

Intended Stimulus

Moderate-length oxidative workout (20-30 minutes) with ascending bodyweight movements. The initial run creates aerobic base and tests pacing. Movement pattern transitions challenge coordination under fatigue. Primary challenge is maintaining quality movement as volume increases, with cardiovascular endurance as secondary focus.

Coach Insight

Break the run into 400m segments at conversational pace. For the ascending ladder, move steadily but don't sprint early reps - volume adds quickly. Break up push-ups before failure (sets of 3-4 in later rounds). Keep plank walk-outs controlled and maintain hollow body position. For lunges, step back to same spot to maintain rhythm. Quick transitions between movements are free speed. Most athletes hit the wall in rounds of 6-7 - plan breaks accordingly.

Benchmark Notes

Breaking down this chipper-style workout: 1. Cash-in 1900m run: ~9-15 minutes - Elite: 540-600s - Intermediate: 660-720s - Beginner: 780-900s 2. Ascending ladder movements (45 total reps per movement): - Air Squats: 45-60s total with fatigue - Plank Walk Outs: 90-120s - Lunges: 90-120s (counting both legs) - Push-Ups: 60-90s with fatigue - Arch Ups: 60-90s - Butterfly Sit-Ups: 45-60s - Burpees: 135-180s - Deck Squats: 90-120s Total movement time: ~10-14 minutes This workout is most similar to Kelly (5 rounds of running + gymnastics) but with slightly longer run and more varied movements. Using Kelly's anchor points (L10: 930-1050s, L5: 1260-1440s, L1: 1800-2100s) and adjusting up ~10% for additional volume. Final targets: L10 (Elite): 14:00 (840s) L5 (Intermediate): 20:00 (1200s) L1 (Beginner): 30:00 (1800s)

Modality Profile

Of the 9 movements, 7 are gymnastics (Air Squat, Arch Up, Burpee, Butterfly Sit Up, Deck Squat, Lunge, Push-Up, Plank Walk Out = 7/9 ≈ 80%), 1 is monostructural (Run = 1/9 ≈ 20%), and 0 are weightlifting. Rounded to nearest 10% for clean numbers.

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