Workout Description

Why This Workout Is Hard

This workout combines sustained cardiovascular demands (repeated 400m runs) with max-effort bodyweight movements under fatigue. The 1-minute rest intervals provide some recovery, but each subsequent round becomes more challenging as accumulated fatigue impacts performance. The final AMRAP adds time pressure and volume to already-fatigued muscle groups, creating a significant metabolic challenge that will limit most athletes' ability to maintain intensity throughout.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Multiple 400m runs combined with bodyweight movements create significant cardiovascular demand. The 21-minute duration and repeated running intervals test aerobic capacity substantially.
• Stamina (7/10): High-volume bodyweight movements with max effort rounds challenge muscular endurance, especially in the push-ups, air squats, and burpees sections.
• Speed (6/10): Quick transitions between runs and ground movements are important. The AMRAP finish requires efficient movement cycling.
• Flexibility (3/10): Basic mobility required for squats, burpees, and push-ups. No extreme ranges of motion or complex positions needed.
• Strength (2/10): Exclusively bodyweight movements with no external load. While challenging, the focus is on endurance rather than maximal strength.
• Power (2/10): Minimal explosive demands. Burpees require some power, but the workout emphasizes sustained output over explosive movements.

Movements

• Push-Up
• Air Squat
• Burpee
• Run

Scaling Options

Run: Reduce to 200m or substitute row/bike Push-ups: Elevate hands on box/bench, or do from knees Air Squats: Reduce depth, use target/box for consistent range Burpees: Step-out instead of jump, remove push-up Final AMRAP: Reduce to 6 push-ups/12 squats Time Domain: Can reduce each interval by 1 minute if needed

Scaling Explanation

Scale if unable to maintain proper form on 10+ push-ups when fresh, or if running pace varies more than 20 seconds between first and last 400m. Priority is maintaining consistent movement quality across all segments. Athletes should be able to complete at least 15 push-ups, 30 air squats, and 12 burpees in their respective max effort windows. Target effort level should feel sustainable but challenging (7/10) during runs, with ability to push harder (8-9/10) during max effort segments. Scale to ensure you can keep moving throughout the entire 21 minutes.

Intended Stimulus

Long-duration aerobic workout (21 minutes) with mixed modal elements. Primary energy system focus is oxidative with glycolytic spikes during max effort segments. The workout tests both aerobic capacity and muscular endurance, with a significant mental component managing effort across multiple time domains. The format challenges athletes to find appropriate intensity in both max effort and AMRAP portions.

Coach Insight

Pace the runs consistently across all segments - aim for 85-90% effort to leave energy for the bodyweight movements. For max effort portions, establish a sustainable rhythm rather than going all-out immediately. Break push-ups before form deteriorates, typically sets of 10-15. For air squats, sets of 20-25 are optimal for most. Keep burpees methodical at 10-15 per minute. In the final AMRAP, break push-ups into sets of 4-5 and air squats into sets of 8-10 to maintain consistent movement. Common mistake is going too hard in early max effort segments, compromising later rounds.

Benchmark Notes

Breaking down the 21-minute workout: 1. First 3-min block (400m + Max Push-Ups): - 400m run: ~90-120s for elite - Remaining time for push-ups: ~60-90s - Elite can accumulate 40-50 push-ups in this window 2. Second 4-min block (400m + Max Air Squats): - 400m run: ~95-125s (slight fatigue) - Remaining time for squats: ~115-145s - Elite can accumulate 80-100 air squats 3. Third 5-min block (400m + Max Burpees): - 400m run: ~100-130s (cumulative fatigue) - Remaining time for burpees: ~170-200s - Elite can accumulate 45-55 burpees 4. Final block (400m + AMRAP): - 400m run: ~105-135s - Remaining time ~4:45-5:15 for AMRAP - 8 push-ups + 16 air squats = 24 reps per round - Elite can complete 4-5 rounds (96-120 reps) Total rep potential: - Push-ups: 40-50 + (32-40 from AMRAP) - Air Squats: 80-100 + (64-80 from AMRAP) - Burpees: 45-55 Using Cindy as closest anchor (20-min AMRAP with similar movements), but accounting for the running segments reducing available work time. L10 (Elite): 340-360 total reps L5 (Intermediate): 220-240 total reps L1 (Beginner): 100-120 total reps Female adjustments: - Push-up capacity typically 20% lower - Air squat and burpee capacity about 10% lower - Running segments similar but slightly slower Results in approximately 20 fewer reps per level

Modality Profile

Of the 4 movements: Push-Up (G), Air Squat (G), and Burpee (G) are gymnastics movements (3 total). Run (M) is monostructural (1 total). No weightlifting movements present. Breakdown: 3/4 gymnastics (75%), 1/4 monostructural (25%), 0/4 weightlifting (0%).

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