Workout Description

Why This Workout Is Very Hard

A long, vest-loaded 2-mile run followed by burpees and high-volume step-ups demands sustained aerobic output, joint integrity, and mental toughness. The 50/30 lb vest meaningfully slows running pace and compounds fatigue on step-ups. While the skills are basic, duration trends 30–45 minutes for most, with unilateral leg fatigue and trunk bracing driving the challenge.

Benchmark Times for Shawn T. O’Dare

• Elite: <25:00
• Advanced: 27:00-30:00
• Intermediate: 35:00-40:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Two-mile weighted run plus steady burpees and step-ups place a premium on aerobic capacity and cardiac output over an extended time domain, with minimal technical interference from high-skill movements.
• Stamina (7/10): Sustained leg and trunk stamina are taxed by 85 unilateral step-ups under load and steady burpees, requiring repeat contractions without long rests.
• Speed (4/10): Limited by the vest; pacing trumps speed. Small efficiency wins come from crisp burpee transitions and continuous step-up rhythm.
• Flexibility (2/10): Basic ranges: hip/knee flexion for step-ups and burpees, ankle mobility for running. No extreme end-range positions required.
• Power (2/10): Movements are mostly steady and cyclical. Explosiveness is not emphasized beyond small bursts in burpee transitions and stepping power.
• Strength (2/10): No heavy lifting or maximal efforts; the vest adds load but strength demands are submaximal and driven more by posture and bracing than maximal force.

Movements

• Burpee
• Run
• Box Step-Up

Scaling Options

Scale to: No vest or 20/14 lb vest • Run 1.5 miles • 60 Box Step-Ups (or 16/12 in box)

Scaling Explanation

Reducing external load, distance, or step-up volume preserves the aerobic grind and unilateral leg stimulus while keeping total time and intensity in the intended range.

Intended Stimulus

A steady grind with controlled breathing and relentless pacing. The vest should force you to back off early aggression and settle into sustainable splits on the run. Move purposefully through burpees, then maintain an unbroken or near-unbroken step-up rhythm. Heart rate stays high but stable, with legs and lungs equally taxed and minimal time lost in transitions.

Coach Insight

Pace the first mile conservatively; aim to negative split the second. Transition quickly into burpees with steady, non-spiky cadence. Your one big key: find a step-up rhythm you can hold—no hands on thighs, upright torso, smooth alternating legs. Avoid sprinting the run, pausing excessively between step-ups, or letting the vest pull you forward—zip it tight and keep posture tall.

Benchmark Notes

Use total finish time. Newer athletes may exceed 50 minutes, while advanced athletes finish near 25–30 minutes. The vest weight is the primary limiter, especially on the run. Hit consistent splits and minimize breaks on step-ups to land in the middle tiers.

Modality Profile

Most time is spent running with a vest, making this heavily monostructural. Burpees and box step-ups are bodyweight gymnastics despite the load, emphasizing control and repetition more than external object lifting. No pure weightlifting elements appear.

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