Workout Description

Why This Workout Is Very Hard

Large bodyweight volume (600 reps) with bookend 1,000 m runs creates long, sustained effort. Push-ups are an early limiter that can lead to significant fatigue and time lost if blown up. Sit-ups and air squats add high-rep midline and leg stamina demands. Expect 30–50 minutes for most, requiring disciplined pacing and movement efficiency.

Benchmark Times for Three Fathers

• Elite: <30:00
• Advanced: 35:00-38:00
• Intermediate: 41:00-44:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep bodyweight volume (600 total reps) taxes local muscular endurance in pressing, midline, and squatting patterns over a long, continuous effort.
• Endurance (7/10): Two 1,000 m runs and sustained chipper pacing require solid aerobic capacity to keep heart rate controlled and transitions short throughout the 30–50 minute effort.
• Speed (4/10): There’s benefit to quick transitions and crisp rep cycling, but the workout favors consistent pacing over outright sprint speed.
• Flexibility (3/10): Requires standard ROM: full-depth squats, full extension on sit-ups, and proper push-up positions. No extreme mobility demands beyond sound, repeatable positions.
• Strength (2/10): No external loading; strength isn’t the limiter. Bodyweight pressing capacity matters, but maximal force production is not challenged.
• Power (2/10): Explosiveness is not emphasized; success comes from steady, efficient repetitions rather than high-force, high-velocity outputs.

Scaling Options

Scale to: 800 m runs + 75/150/225 reps • 1,000 m runs with incline/box push-ups + 150 sit-ups + 200 squats • 2 rounds: 800 m run, 50 push-ups, 100 sit-ups, 150 air squats

Scaling Explanation

Options reduce volume or pressing difficulty and/or break work into manageable chunks so athletes maintain intended pacing without hitting failure.

Intended Stimulus

A sustained grind with smart, small push-up sets from the start, then steady, unbroken or short-break sit-ups and air squats. Runs should be comfortably hard, not sprints—enough to keep pressure without spiking the heart rate. Aim for constant movement, minimal rest, and smooth transitions to finish strong on the last 1,000 m.

Coach Insight

Pace the first run at 70–80% effort; arrive ready to work, not recover. Break push-ups early (e.g., 10s or 8-8-7-7-... sets) to avoid failure. Most important tip: Never hit failure on push-ups—micro-sets with short, strict rests win. Avoid sprinting the opener, sloppy ROM on sit-ups/squats, and giant sets that lead to long, costly breaks.

Benchmark Notes

These finish-time tiers range from 60 minutes (beginner) to 30 minutes (elite). If you’re around L5 (44 minutes), you’re pacing well and avoiding failure on push-ups, then maintaining steady sit-up and squat cadence with controlled runs. Faster times demand tight sets, minimal rest, and strong aerobic capacity.

Modality Profile

This is a bodyweight chipper anchored by running. About 30% of time is spent on monostructural work (2,000 m total run), with the bulk on gymnastics-style calisthenics: push-ups, sit-ups, and air squats. No external loading is used, emphasizing stamina and aerobic control over maximal strength.

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