Workout Description

Why This Workout Is Hard

Large total volume with eight 400m runs (3.2 km) and 136 burpees, plus push-ups, air squats, and lunges. Movements are simple, but cumulative fatigue makes pacing and stamina crucial. Expect most athletes to work 40–60 minutes. No advanced skills or heavy loading, but the duration and steady output elevate the challenge into a demanding grind.

Benchmark Times for SPC Justin Hebert

• Elite: <35:00
• Advanced: 37:00-39:00
• Intermediate: 41:00-43:00
• Beginner: >61:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Eight 400m runs and a long time domain demand aerobic pacing and breathing control. Success comes from holding sustainable splits without redlining early and managing transitions efficiently throughout the workout.
• Stamina (8/10): High-rep burpees and push-ups, plus squats and lunges, tax local muscular endurance, especially chest, triceps, hips, and quads over 40+ minutes.
• Speed (4/10): Moderate emphasis on efficient, repeatable pacing for 400m intervals and quick but controlled calisthenic cycling without excessive rests.
• Power (3/10): Small bouts of explosiveness in burpee jump and quick run accelerations, but the workout rewards steady output more than peak power.
• Flexibility (2/10): Basic ranges of motion: squat depth, lunge stride, and burpee standards. Mobility helps consistency but is not a primary limiter here.
• Strength (1/10): No external load and no heavy pulls or presses. Strength is not a limiter; bodyweight strength endurance matters more than maximal force.

Scaling Options

Scale to: 300m runs + 12 burpees each set • 400m runs + knee or elevated push-ups • 300m runs + 15 burpees + 15 lunges (alt. stepping) + 15 air squats

Scaling Explanation

These options reduce overall volume and upper-body demand while preserving the workout’s steady, repeatable pacing and run-plus-bodyweight grind.

Intended Stimulus

A long, steady grind. Run at a controlled, repeatable pace and keep calisthenics unbroken or in small planned sets with short rests. You should feel continuously in motion—never sprinting, never stalling—accumulating work with consistent breathing and calm transitions. Finish feeling like you managed fatigue instead of chasing early speed.

Coach Insight

Hold repeatable 400m splits and keep burpees to a smooth, unbroken cadence. Cut push-ups into small, fast sets from the start. The one tip: If you can’t match your first two 400m splits late in the workout, you started too hot. Avoid no-rep slop on burpees and resting too long between micro-sets—3–5 breaths, then move.

Benchmark Notes

Times range from 61+ minutes for newer athletes to 35 minutes for elites. If you’re around 43–46 minutes, you’re right on target. Use these to pick pacing and decide whether to scale reps or run distance to stay near your level’s time window.

Modality Profile

About half the time is on the runs (monostructural), and the rest is bodyweight gymnastics—mostly burpees and push-ups, with squats and lunges. No external loading appears, so weightlifting contributes 0%. The stimulus leans slightly toward gymnastics due to the burpee volume.

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