Workout Description

Why This Workout Is Very Hard

This workout combines two high-intensity cardio elements with no built-in rest. The 400m runs prevent full recovery between burpee sets, while the burpees keep heart rate elevated before each run. At 100 total burpees and 1600m of running, the volume is significant. Average athletes will take 20-25 minutes, with the continuous nature and cardio-to-cardio interference creating substantial metabolic fatigue.

Benchmark Times for The Mile Burpee Club

• Elite: <9:00
• Advanced: 10:00-11:00
• Intermediate: 12:00-13:00
• Beginner: >22:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): High cardiovascular demand from repeated 400m runs combined with burpees creates significant aerobic challenge across multiple rounds with minimal rest.
• Stamina (7/10): Sustained output required for 100 total burpees and running, testing muscular endurance particularly in legs, core, and pushing muscles.
• Speed (6/10): Quick transitions between movements and maintaining running pace are crucial. Burpee cycle rate affects overall time significantly.
• Flexibility (4/10): Burpees demand moderate hip, ankle, and shoulder mobility. Running requires basic range of motion.
• Power (3/10): Some explosive element in burpee jump and push-up position changes, but not primarily a power-focused workout.
• Strength (2/10): Primarily bodyweight movements with no external load. Burpees require basic pushing strength but not maximal force production.

Movements

• Burpee
• Run

Scaling Options

Run: Reduce to 200m or substitute row/bike. Walk portions if needed. Burpees: Reduce to 15-20 reps per round. Step-back burpees instead of jumping back. Remove push-up portion if needed. For beginners, consider 3 rounds instead of 4. Target similar time domain by adjusting work volume. Row 300-400m instead of running for those with joint issues.

Scaling Explanation

Scale if unable to run 400m continuously or perform 10+ unbroken burpees when fresh. Priority is maintaining consistent movement with good form throughout all rounds. Elite athletes should finish around 12-15 minutes, intermediates 15-20 minutes. Scale to keep intensity high but manageable - you should be able to keep moving with minimal extended breaks. If rounds are taking dramatically different times, workout needs scaling.

Intended Stimulus

Moderate-length glycolytic conditioning workout targeting the 12-20 minute time domain. Primary focus is on aerobic capacity with glycolytic spikes during burpee sets. Tests mental toughness and ability to maintain consistent effort across multiple rounds while managing systemic fatigue.

Coach Insight

Break the 400m runs into steady, sustainable efforts - resist sprinting first round. For burpees, consider breaking into 2-3 sets (10-10-5 or 13-12) with minimal rest. Keep transitions quick between run and burpees. Common mistake is going too hard in round 1-2, leading to significant slowdown. Maintain consistent run pace across all rounds. Focus on efficient burpee technique - land soft, stay compact, minimize unnecessary movement.

Benchmark Notes

This workout is structurally similar to Helen (3 rounds of 400m run + gymnastics) but with 4 rounds and burpees instead of KB swings/pull-ups. Using Helen as our anchor (L10: 7:30-8:30, L5: 10:30-11:30, L1: 15:00-18:00). Breakdown per round: - 400m Run: 75-90s (fresh state) - 25 Burpees: 25 × 3.5s = 87.5s - Transition: 5s Round 1: 165s Round 2: 165s × 1.1 = 182s Round 3: 165s × 1.2 = 198s Round 4: 165s × 1.3 = 215s Total for elite (L10): ~760s (adding transitions) Compared to Helen, this workout has: - One extra round (+33%) - Simpler movements (burpees vs KB swing + pull-up) - Similar total work volume Projected benchmarks: Male: L10: 9:00 (540s) L5: 13:00 (780s) L1: 22:00 (1320s) Female: L10: 10:00 (600s) L5: 14:30 (870s) L1: 24:00 (1440s)

Modality Profile

Run is Monostructural (M), Burpee is Gymnastics (G). With two movements split across two modalities, this results in a 50/50 split between G and M.

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