Workout Description

Why This Workout Is Very Hard

This workout combines two 1-mile runs bookending 13 rounds of 5 movements (117 reps each of pull-ups, push-ups, V-ups, burpees, and Iron Mikes — 585 total reps). The sheer volume is the primary limiter: 117 burpees and 117 Iron Mikes (alternating lunges) will devastate the legs and lungs, while pull-ups and push-ups compound upper body fatigue. Estimated 45-70+ minutes for average athletes, pushing this firmly into Very Hard territory.

Benchmark Times for TJ Lobraico

• Elite: <29:30
• Advanced: 34:00-39:10
• Intermediate: 45:05-52:00
• Beginner: >85:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Two one-mile runs bookend 13 rounds of continuous bodyweight work, creating a sustained cardiovascular demand throughout. The aerobic system is taxed heavily from start to finish with minimal rest opportunity.
• Stamina (9/10): 117 reps each of pull-ups, push-ups, V-ups, burpees, and Iron Mikes totals nearly 600 reps of muscular work. Upper body pushing, pulling, and core stamina are all severely challenged across this high-volume effort.
• Speed (5/10): For Time format incentivizes efficient transitions and steady cycling through movements. Pacing across two miles of running and 13 rounds requires strategic speed management rather than all-out sprinting.
• Power (4/10): Burpees and Iron Mikes carry some explosive demand, particularly the jump component of burpees and the lunge drive of Iron Mikes. However, fatigue accumulation over 13 rounds reduces true power expression significantly.
• Flexibility (3/10): Pull-ups require shoulder mobility, V-ups demand hamstring and hip flexor flexibility, and Iron Mikes need hip extension range. Moderate mobility demands exist but nothing extreme is required to complete the movements.
• Strength (1/10): All movements are bodyweight only with no external loading. The workout tests strength endurance rather than maximal force production, placing it at the low end of the strength spectrum.

Movements

• Push-Up
• V-Up
• Burpee
• Jumping Lunge
• Run
• Pull-Up

Scaling Options

Run: Reduce to 800m each if a full mile is a limiting factor, or substitute a 2-minute row or bike. Pull-ups: Sub ring rows, banded pull-ups, or jumping pull-ups. Reduce to 6 reps per round if volume is the issue. Push-ups: Sub knee push-ups or elevated push-ups on a box. Reduce to 6 reps per round. V-ups: Sub tuck-ups, sit-ups, or knee raises for athletes with lower back sensitivity. Burpees: Sub step-back burpees (no jump) or reduce to 6 per round. Iron Mikes: Sub walking lunges (no jump) for athletes with knee issues or those new to plyometrics. Rounds: Reduce to 8-10 rounds if 13 rounds puts the workout beyond 90 minutes for your fitness level. The goal is to keep moving — never standing still.

Scaling Explanation

Scale this workout if you cannot do at least 5 strict pull-ups, if running a mile takes longer than 14 minutes, or if you estimate the full workout would take over 90 minutes. Athletes should prioritize intensity and continuous movement over Rx standards — a scaled version done with consistent effort is far more valuable than an Rx version where you're resting 2-3 minutes between rounds. If pull-ups are a limiting factor, ring rows or banded variations allow you to keep the upper body pulling stimulus without grinding to a halt. Protect your lower back on V-ups — if you feel strain rather than core engagement, switch to tuck-ups immediately. The target completion time for fit athletes is 55-75 minutes. Newer athletes should aim to finish under 90 minutes with scaling. The non-negotiable is keeping rest periods short and intentional — this workout rewards those who embrace the grind.

Intended Stimulus

This is a long-duration grind workout targeting your aerobic engine and mental toughness. Expect a 45-90+ minute effort depending on fitness level. The two 1-mile runs act as bookends that tax your legs before and after a high-volume bodyweight chipper. The primary challenge here is mental — 13 rounds of 5 movements is a lot of work, and the cumulative fatigue from 117 reps of each movement will test your ability to stay composed and keep moving. This is a long steady engine workout with sustained conditioning demand. The adaptation is aerobic capacity, muscular endurance, and the mental discipline to maintain output when your body wants to quit.

Coach Insight

Run the buy-in mile at a conversational pace — this is not a sprint. You have a massive amount of work ahead of you, and blowing up on the first mile will destroy your rounds. Aim for 70-75% effort on both runs. In the 13 rounds, the biggest mistake athletes make is going out too hot in rounds 1-3 and then dying by round 6. Pick a sustainable pace from the very first round and stick to it. For pull-ups, break early — sets of 3-5 are smart from the start rather than going 9 unbroken and failing later. Push-ups should stay crisp with a locked-out top position; drop to your knees before your form collapses. V-ups are a core killer — keep your legs straight and reach aggressively, but if your lower back screams, modify immediately. Burpees are your pacing barometer — if you can't do all 9 in one shot, you're going too fast elsewhere. Iron Mikes (alternating lunges with a jump) will torch your quads cumulatively, so stay tall and drive through your heel. The buy-out mile will feel brutal — your legs will be cooked. Shorten your stride, keep your cadence up, and just keep moving forward. Don't stop.

Benchmark Notes

A 1-mile run, 13 rounds of 9 pull-ups, 9 push-ups, 9 V-ups, 9 burpees and 9 Iron Mikes (jumping lunges), then another mile. L5 (52-58 min) takes about 3 minutes a round. L10 (under 29:30) runs near 6:00 miles and holds about 75 seconds a round.

Modality Profile

6 total movements: Run (M), Pull-Up (G), Push-Up (G), V-Up (G), Burpee (G), Jumping Lunge (G). 5 Gymnastics movements and 1 Monostructural movement. 5/6 = 83% G rounded to 80%, 1/6 = 17% M rounded to 20%, 0% W.

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