Workout Description

Why This Workout Is Very Hard

Three miles of running broken by two large sets of push-ups and 200 meters of bear crawl creates sustained, whole-body fatigue. Movements are simple but volume is high and shoulder/midline endurance is tested. Most athletes will work 40–70 minutes, demanding disciplined pacing, efficient breaks, and resilient aerobic capacity to maintain form and avoid blow-ups.

Benchmark Times for Terry

• Elite: <37:00
• Advanced: 40:00-43:00
• Intermediate: 46:00-50:00
• Beginner: >80:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Three total miles drive a large aerobic demand. Athletes must hold a steady heart rate and manage breathing through long runs while recovering between upper-body efforts without extended rest.
• Stamina (8/10): Two 100-rep push-up sets plus 200 meters of bear crawl tax shoulder, triceps, and core endurance. Success depends on sustainable sets and brief, disciplined breaks under fatigue.
• Speed (5/10): Transitions are simple, and speed comes from keeping run pace honest and cycling small push-up sets with short rests rather than true sprinting.
• Flexibility (3/10): Requires comfortable shoulder flexion and hip mobility for efficient bear crawls and full range push-ups; otherwise mobility demands are modest.
• Power (2/10): No explosive lifting or jumping. Output favors steady grinding over quick bursts; sprinting is counterproductive for most athletes.
• Strength (1/10): No external loading and no maximal efforts. The challenge is not peak force but sustaining bodyweight support and positions under fatigue.

Scaling Options

Scale to: Runs 800m-800m-800m • Push-Ups 60-60 or elevated to a box • Bear Crawl 50m each (or 25m down/back twice)

Scaling Explanation

These options preserve the triplet structure and stimulus—steady cardio with upper-body stamina—while reducing total volume or mechanical difficulty to maintain quality movement and finish inside the intended time window.

Intended Stimulus

A grindy, aerobic effort with controlled upper-body fatigue. Runs should feel steady but not all-out, leaving room to move the push-ups in repeatable sets and crawl without stopping. You should never redline; instead, chip away with calm breathing and short, planned breaks to keep moving for the entire piece.

Coach Insight

Pace the first mile at your planned middle-mile pace. Break push-ups early (e.g., 10s or 8s) to avoid blow-ups. Keep bear crawls smooth—hands under shoulders, short steps. One tip: Set a strict rest cap (e.g., 5–7 breaths) between push-up sets to prevent drifting. Avoid sprinting the opening mile, doing huge first push-up sets, or letting the bear crawl turn into sloppy hips and soft midline.

Benchmark Notes

Times range from 80 minutes for newer athletes to 37–50 minutes for experienced athletes. Faster scores require consistent 8–9 min/mile pacing, quick but sustainable push-up sets, and steady bear crawls with minimal rest. Use these levels to choose an appropriate pace or scale volume to finish near your target tier.

Modality Profile

The workout blends long monostructural running (about 60% of total time) with bodyweight gymnastics (push-ups and bear crawls) making up the remaining 40%. There is no external loading, so weightlifting is absent. Expect the run to govern pacing while gymnastics dictates breaks.

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