Workout Description

Why This Workout Is Very Hard

Strict pull-ups in a vest are highly strength-demanding, 100 hand-release push-ups tax pressing stamina, and a 5 km run in a vest pushes aerobic endurance. Expect 40–70+ minutes for most, with significant grip/shoulder fatigue and steady-state cardio. The combination of strict gymnastics under load and a long run makes this a tough endurance-stamina grinder.

Benchmark Times for Severin

• Elite: <37:00
• Advanced: 41:00-45:00
• Intermediate: 50:00-56:00
• Beginner: >90:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Most time is spent on a vested 5 km run, demanding sustained aerobic output while carrying load. Expect a steady, nose-breathing pace for long stretches with limited opportunities to surge.
• Stamina (8/10): 50 strict pull-ups and 100 hand-release push-ups under a vest tax upper-body stamina and midline control, requiring repeated submaximal efforts with brief rest to keep moving.
• Speed (3/10): Transitions are few and movement cycling is controlled. The run pace and strict reps limit true speed, favoring consistent, conservative pacing.
• Strength (2/10): No heavy external lifting, but strict pulling in a vest demands relative strength, especially for athletes near their pull-up capacity.
• Flexibility (2/10): Basic ranges of motion—overhead hang and full-depth push-up with hand release. Mobility demands are minimal beyond standard shoulder and thoracic positioning.
• Power (1/10): There are no explosive lifts or sprints; the work favors steady output rather than high-velocity, powerful efforts.

Scaling Options

Scale to: No vest + 35 strict pull-ups + 70 hand-release push-ups + 5 km run • Vest + 50 kipping pull-ups + 100 hand-release push-ups + 5 km run • Vest + 50 strict pull-ups + 100 hand-release push-ups + 3 km run

Scaling Explanation

These options adjust load, skill, and volume so athletes maintain the intended long grind without hitting failure on strict reps or turning the run into a walk.

Intended Stimulus

A sustained, grindy effort. The strict pull-ups should be broken early to avoid failure, the push-ups move in steady sets with quick shakes, and the run is a controlled, unbroken jog with good posture. Heart rate stays moderate-high but manageable, finishing strong without redlining too early.

Coach Insight

Open with small, frequent sets: 3–5s on pull-ups, 8–12s on push-ups. Keep transitions short and breathe through the nose before heading out to run. The one tip: Break before you have to. Avoid grinding to failure on strict reps. Common mistakes: Oversized opening sets, soft midline on push-ups, and starting the run too hot in a vest.

Benchmark Notes

Targets range from 90 minutes (L1) to 37 minutes (L9). If you’re around 55–60 minutes, you’re solidly intermediate. Faster athletes will finish near 45–50 minutes, while elites can push sub-40. Use these to pick smart break schemes and decide whether to remove the vest or modify reps.

Modality Profile

The 5 km run in a vest dominates total time and drives the monostructural share. Pull-ups and push-ups are pure gymnastics and comprise a smaller but significant portion. There is no traditional weightlifting; the vest adds load but not a lifting component.

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