Workout Description

Why This Workout Is Hard

The 2,100m run creates significant leg fatigue before entering the 4-round couplet. The bodyweight movements are moderate volume individually, but the continuous nature and movement interference (push-ups affecting pull-ups, burpees taxing everything) creates substantial cumulative fatigue. The average athlete will take 25-30 minutes, making sustained effort a major challenge. Most will need to break up sets significantly in later rounds.

Benchmark Times for Wheeler

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): The 2,100m run combined with high-volume bodyweight movements across 4 rounds creates significant cardiovascular demand and tests aerobic capacity extensively.
• Stamina (7/10): Multiple rounds of high-rep calisthenics challenge muscular endurance, particularly in the core, upper body pushing/pulling, and legs.
• Speed (6/10): Quick transitions between movements and maintaining pace through bodyweight circuits is crucial for optimal performance.
• Flexibility (3/10): Standard mobility requirements for burpees, air squats, and pull-ups, with no extreme ranges of motion needed.
• Strength (2/10): Exclusively bodyweight movements that test relative strength endurance rather than maximal force production.
• Power (2/10): Burpees provide some explosive elements, but the workout primarily tests endurance rather than power output.

Movements

• Push-Up
• Flutter Kick
• Air Squat
• Burpee
• Sit-Up
• Run
• Pull-Up

Scaling Options

Run: Reduce to 1,600m or substitute 1,200m row/bike Pull-ups: Ring rows or banded pull-ups Push-ups: Knee push-ups or elevated push-ups Sit-ups: Anchored sit-ups or V-ups Burpees: Step-back burpees or no push-up Air Squats: Reduce to 15 reps or box squats Rounds: Reduce to 3 rounds if needed Flutter Kicks: Reduce to 15 reps

Scaling Explanation

Scale if you cannot perform 5+ strict pull-ups, maintain proper push-up form for sets of 10+, or complete a 2km run under 12 minutes. Priority is maintaining consistent movement through all rounds - technique should not break down significantly. Target completion time is 25-35 minutes. Scale to maintain intensity rather than grinding through poor form. Athletes should be able to keep moving with minimal extended breaks.

Intended Stimulus

Moderate-to-long duration oxidative workout (25-35 minutes) with mixed modal elements. Primary focus is aerobic capacity and muscular endurance. The long run creates an aerobic base while the bodyweight circuit challenges local muscular endurance. Mental challenge comes from managing fatigue across multiple movement patterns.

Coach Insight

Start the run at a sustainable 70-80% effort - this isn't a sprint. Break the bodyweight movements early and consistently. Suggested rep schemes: Pull-ups 5-5 or 4-3-3, Push-ups 8-7 or 5-5-5, Burpees 4-4-3. Keep transitions under 10 seconds between movements. Common mistakes include: starting too fast on the run, not breaking up pull-ups early enough, rushing through air squat depth. Focus on full range of motion even when fatigued.

Benchmark Notes

Breaking down the workout components: 1. Flutter Kicks (21 x 4-count) - Each 4-count takes ~4 sec - Total: ~84 sec fresh 2. 2100m Run - Using 400m run anchor (75-120 sec) x 5.25 - Elite: ~450 sec - Intermediate: ~525 sec - Beginner: ~630 sec 3. Four rounds of calisthenics: Per round (fresh state): - 10 Pull-ups: 15-20 sec - 22 Sit-ups: 22-30 sec - 15 Push-ups: 15-22 sec - 11 Burpees: 33-44 sec - 20 Air Squats: 20-30 sec Basic round time: ~105-146 sec Applying fatigue multipliers: - Round 1: 1.0x (105-146 sec) - Round 2: 1.1x (116-161 sec) - Round 3: 1.2x (126-175 sec) - Round 4: 1.3x (137-190 sec) Total calisthenics time: ~484-672 sec Transitions between movements: ~5 sec x 19 transitions = 95 sec Total workout time estimates: Elite (L10): 14:00 (840 sec) Intermediate (L5): 20:00 (1200 sec) Beginner (L1): 30:00 (1800 sec) This workout is most similar to Helen in structure (run + gymnastics rounds) but with higher volume. Using Helen's anchor points as a base and scaling up ~15% for additional volume. Female times adjusted +20% due to higher relative difficulty of high-volume pull-ups and push-ups. Final targets: Male L10: 14:00 / L5: 20:00 / L1: 30:00 Female L10: 17:00 / L5: 23:00 / L1: 33:00

Modality Profile

Of the 7 movements: 5 are gymnastics (Flutter Kick, Pull-Up, Sit-Up, Push-Up, Burpee, Air Squat), 1 is monostructural (Run), and 0 are weightlifting. 5/7 ≈ 70% gymnastics, 1/7 ≈ 30% monostructural, rounded to nearest 10%.

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