Workout Description

Why This Workout Is Hard

Simple movements but very high total volume and sustained effort. You’ll cover ~1.4 miles of running and complete 500+ bodyweight reps, including 120 total push-up variations and 56 burpees. Skill demand is low, yet muscular endurance and pacing are critical. Most athletes will spend 30–45 minutes, making it a demanding grind.

Benchmark Times for Sloan

• Elite: <27:00
• Advanced: 30:00-33:00
• Intermediate: 36:00-39:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Cumulative pressing and squatting volume (over 500 reps) taxes shoulders, core, and legs. Unbroken or near-unbroken sets require strong muscular endurance and smart rep cadence to avoid late-round failure.
• Endurance (7/10): Six mid-distance runs across 30–45 minutes demand steady aerobic work. Keep heart rate controlled while transitioning quickly between stations. A stronger aerobic base means more consistent round times and less rest between sets.
• Speed (4/10): There’s value in quick transitions and steady cadence, but all-out sprinting is unsustainable. Maintain efficient, repeatable tempos rather than racing early splits.
• Flexibility (3/10): Standard ranges: hip depth in squats/lunges, shoulder flexion for pike push-ups, and stable plank lines. Good mobility helps maintain positions and reduce compensation under volume.
• Power (2/10): Only modest explosiveness needed for jumping lunges and burpees. The workout rewards smooth, repeatable effort more than peak power output.
• Strength (1/10): No external loads or max efforts. Strength isn’t the limiter; the challenge is sustaining repeated bodyweight efforts and moving efficiently while fatigued.

Movements

• Pike Push-Up
• Mountain Climber
• Push-Up
• Air Squat
• Burpee
• Alternating Jumping Lunge
• Sit-Up
• Run

Scaling Options

Scale to: 5 rounds + 300–320 yd run • Incline Push-Ups and Pike on box, step-back or no-push-up burpees • Keep 6 rounds but use 6 reps per movement and 7 burpees each round

Scaling Explanation

These options trim running volume and pressing difficulty while preserving the mixed-modal flow and steady, continuous effort so athletes keep intensity high without technical breakdown.

Intended Stimulus

A sustained, steady grind with controlled runs and smooth, unbroken sets. Keep breathing under control and transitions tight. Shoulder and hip stamina should be the limiter, not your lungs. Aim for repeatable round times, minimal rest, and a strong final round with a focused push on the last burpees.

Coach Insight

Pace the first two rounds at 80–85% and match those splits. Keep sets unbroken by using deliberate, non-redline tempos. Most important: Protect your shoulder stamina. Smooth, tight push-up/pike mechanics beat sprint-rep failure. Avoid sprinting early runs, sloppy range of motion, and long transitions. Shake out arms briefly, then move.

Benchmark Notes

Times range from 60–27 minutes. If you’re near 45 minutes, you’ll likely meet the cap. Strong intermediate athletes target 33–39 minutes by keeping runs controlled and bodyweight sets unbroken or in one quick break. Advanced athletes hold steady splits and minimize transitions to finish under 30 minutes.

Modality Profile

The majority is gymnastics: push-ups, pike push-ups, burpees, sit-ups, squats, lunges, and mountain climbers. Running accounts for substantial time each round but there’s no external loading. Expect roughly two-thirds bodyweight work and one-third monostructural effort by time.

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