Workout Description

Why This Workout Is Extremely Hard

A five-mile run broken by 6–10 stops of 50 air squats and 50 push-ups piles up very high volume and long duration. Expect 400–600+ total calisthenics reps depending on pace. Cardio, muscular endurance, and mental grit are primary limiters, with many athletes working 60–90 minutes or more.

Benchmark Times for Shawn

• Elite: <45:00
• Advanced: 50:00-56:00
• Intermediate: 62:00-70:00
• Beginner: >120:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Five miles of running broken into long intervals demands strong aerobic base and steady pacing across nearly an hour of work. Breathing and heart-rate control are the primary limiters more than strength or skill.
• Stamina (9/10): Repeated sets of 50 air squats and 50 push-ups tax local muscular endurance in legs, chest, and triceps. The volume accumulates across 6–10 stops, emphasizing sustainable sets and short rests rather than peak power.
• Speed (4/10): Transitions are infrequent and the sets are large. Athletes benefit from smooth, moderate cadence rather than sprinting, though faster cycle speed on squats and push-ups helps top performers.
• Flexibility (2/10): Basic ranges only: hip/knee depth for squats and full elbow lockout for push-ups. Mobility matters for good positions but is not a limiter for most athletes.
• Strength (2/10): No external load and low absolute force demands. While push-ups require relative strength, the workout rewards repeatability over maximal force production.
• Power (2/10): There are no ballistic lifts or jumps. Movements are cyclical and controlled, prioritizing steady output over explosive efforts.

Scaling Options

Scale to: 3–4 mile run (same 5:00 intervals) • 30 Air Squats/30 Push-Ups each stop (incline or knee push-ups if needed) • 60-minute cap; stop at last completed interval

Scaling Explanation

Reduces total volume and duration while preserving the interval structure and stimulus of steady running punctuated by manageable bodyweight sets.

Intended Stimulus

A long, grinding aerobic piece with sustained, repeatable effort. Run at a steady pace you can hold across all intervals, then chip through squats and push-ups in manageable sets with short rests. Breathing, cadence, and mental consistency are the goals—avoid blow-ups and keep moving the whole time.

Coach Insight

Pace the run to a sustainable aerobic gear—think conversational but purposeful. Break push-ups early (e.g., 10s or 8-7-5-5-5-5-5) and squat with a smooth, constant cadence. Your one tip: protect push-ups. Break before failure so you never hit long, grinding singles. Avoid sprinting early, shallow squat depth, and losing push-up standards. Keep transitions tight and shake out arms briefly between mini-sets.

Benchmark Notes

Score is total time to finish 5 miles with the required calisthenics stops. Slower times reflect reduced run pace and longer sets/rests on push-ups and squats. Faster times come from strong aerobic capacity and efficient sets (short rests) on the 100-rep breaks.

Modality Profile

The run dominates total time for faster athletes, making monostructural the largest slice. However, mid-level athletes will spend substantial time on high-rep bodyweight calisthenics between intervals. There is no external loading, so weightlifting is 0% and the remainder is gymnastics.

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