Workout Description

Why This Workout Is Hard

The 1-mile run creates significant leg fatigue before entering 135 total air squats and 90 push-ups. The continuous nature (AMRAP) means no built-in rest, forcing athletes to manage their pace. Push-ups become increasingly difficult as shoulder fatigue accumulates. The 19-minute time domain is long enough to be challenging but short enough to maintain relatively high intensity throughout.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): The mile run and high-volume bodyweight movements create significant cardiovascular demand, especially with potential for multiple rounds in 19 minutes.
• Stamina (7/10): High-volume push-ups and air squats test local muscular endurance, particularly in the pushing muscles and legs.
• Speed (6/10): Quick transitions between movements and maintaining running pace are crucial for maximizing rounds within time cap.
• Flexibility (3/10): Basic mobility required for running mechanics, full-depth air squats, and proper push-up positions.
• Strength (2/10): Relies primarily on bodyweight movements that test endurance more than maximal strength.
• Power (1/10): Movements are performed at a steady pace without explosive demands. Focus is on sustained output.

Movements

• Push-Up
• Air Squat
• Run

Scaling Options

Run: Reduce to 800m or substitute 1000m row/bike Air Squats: Reduce to 20 reps, use box for depth gauge Push-ups: Scale to 12 reps, elevate hands on box/bench, or do knee push-ups Rounds: Reduce to 3-4 rounds if needed Time Cap: Can reduce to 15 minutes for beginners

Scaling Explanation

Scale if you cannot complete push-ups in sets of 5+ with good form, if air squats cause form breakdown before 15 reps, or if a mile run takes over 10 minutes. Priority is maintaining consistent movement through all rounds - you should be able to complete at least one full cycle (run + 5 rounds) within the time cap. Target effort is conversational pace on the run, with bodyweight movements challenging but not causing failure.

Intended Stimulus

Moderate-to-long duration aerobic workout (15-25 minutes) with an oxidative energy system focus. The mile run creates an aerobic base, while the bodyweight movements maintain an elevated heart rate without reaching glycolytic intensity. Primary challenge is aerobic capacity and muscular endurance, with mental fortitude needed for the high-volume air squats and push-ups.

Coach Insight

Start the run at a sustainable 70-80% effort - you'll likely need to run multiple miles. Break push-ups early into manageable sets (6-6-6) before fatigue sets in. Air squats can be done in larger chunks (15-12 or 20-7) but maintain full depth. Common mistakes include rushing the first run, not breaking push-ups early enough, and losing squat depth. Transition quickly between movements but don't sprint between stations.

Benchmark Notes

Breaking down the workout: 1. One mile run: ~7-8 minutes for elite athletes, ~9-10 minutes for intermediate 2. 5 rounds of bodyweight work: - 27 Air Squats (~30-35 seconds per round) - 18 Push-Ups (~25-30 seconds per round) - Total round time ~60 seconds plus transitions Using Cindy as primary anchor (20 min AMRAP of 5 pull-up, 10 push-up, 15 air squat): - L10 athletes complete 25-30 rounds in Cindy - This workout has similar movement patterns but: a) Includes 1-mile run (~7-8 min for elite) b) Has higher volume per round (45 vs 30 reps) c) More push-ups relative to squats For 19 minute time cap: - Elite (L10) can complete ~3.6-3.8 rounds * 7:30 first mile * 5 rounds ~5:00 * Second mile start at ~12:30 * Complete ~3/4 of second set - Intermediate (L5) manages ~2.4 rounds * 9:00 first mile * 5 rounds ~7:00 * Start second mile at ~16:00 * Complete partial second set - Beginner (L1) completes ~1.2 rounds * 10:00+ first mile * 3-4 rounds of bodyweight in remaining time Recap: L10: 3.6+ rounds L5: 2.4 rounds L1: 1.2 rounds

Modality Profile

Run (M), Air Squat (G), Push-Up (G). Two gymnastics movements and one monostructural movement. Since there are only two modalities present, the two gymnastics movements count as one category, resulting in a 33/33 split between G and M, with W at 0.

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