Workout Description

Why This Workout Is Hard

Moderate-to-high total volume (75 pull-ups, 150 push-ups, 225 air squats) combined with 1,800 meters of running creates a long, grinding bodyweight test. While movements are basic, push-up and pull-up fatigue compounds across 15 total Cindy rounds. Most athletes will finish between 22–40 minutes, demanding aerobic pacing, muscular endurance, and smart set management without specialized strength or high-skill gymnastics.

Benchmark Times for The Payne Train

• Elite: <19:30
• Advanced: 21:30-23:30
• Intermediate: 26:00-29:00
• Beginner: >48:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Fifteen Cindy rounds tax push-up and pull-up stamina. Managing cumulative fatigue and preserving movement quality across hundreds of bodyweight reps is the central challenge.
• Endurance (7/10): Six 300m runs and a 20–35 minute time domain require steady aerobic output and controlled breathing. Sustained pacing across multiple transitions rewards engine building and cardiovascular efficiency.
• Speed (4/10): Speed shows in brisk transitions and cycling small, quick sets. However, sustaining pace without redlining or failing push-ups is more important than sprinting.
• Flexibility (2/10): Standard ranges of motion for squats, push-ups, and pull-ups. Basic mobility is needed for full depth and lockout, but nothing extreme or skill-dependent.
• Power (2/10): Minimal explosive demand. Movements are cyclical and steady rather than high-power efforts; bursts only occur in short transitions or fast final run.
• Strength (1/10): No external loading is used. Strength is not the limiter; bodyweight capacity and aerobic pacing matter more than max force production.

Scaling Options

Scale to: Ring Rows + Elevated Push-Ups • Banded or Jumping Pull-Ups + Knee/Incline Push-Ups • Reduce to 4-3-2-1-1 Cindy and 200m runs

Scaling Explanation

These options preserve the intended aerobic grind and upper-body stamina stimulus while adjusting skill, volume, and range-of-motion demands to keep athletes moving without hitting failure.

Intended Stimulus

Steady cardio with accumulating upper-body fatigue. Runs should feel controlled and repeatable, setting up smooth, sustainable gymnastics. Aim to keep sets small but moving—avoid push-up failure. The clock rewards athletes who transition quickly, breathe through squats, and maintain a consistent pace from the first run to the last 300m finish.

Coach Insight

Pace the first two 300m runs and keep early gymnastics submaximal: quick doubles/triples on pull-ups, 5s on push-ups, and unbroken squats. One tip: Protect your push-ups—break before you need to. Avoid grinding singles. Common mistakes: Sprinting early runs, chasing unbroken sets, and letting push-ups hit failure. Keep transitions tight, but never at the expense of movement quality.

Benchmark Notes

Times are set from beginner to elite. If you’re near the slow end, break early and keep moving to avoid failure. Mid-tier athletes should aim for consistent 300m runs and small, quick sets. Top athletes keep near-unbroken gymnastics and steady, controlled runs to land sub-22 minutes.

Modality Profile

The workout is entirely bodyweight. About 70% of total work is gymnastics from the 15 Cindy rounds (pull-ups, push-ups, air squats). The remaining 30% is monostructural from six 300m runs. No weightlifting appears, so the load element is zero.

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