Workout Description

Why This Workout Is Hard

This workout combines moderate dumbbell loads with high-volume bodyweight movements in a continuous format. The 30 burpees early in each round create significant cardiovascular fatigue that impacts the subsequent dumbbell movements. The running provides minimal recovery due to leg fatigue from squats/lunges. Two full rounds of this combination, likely taking 20-25 minutes, creates substantial accumulated fatigue across multiple muscle groups.

Benchmark Times for Why Suffer Alone

• 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): Multiple 200m runs combined with high-rep dumbbell and bodyweight movements create sustained cardiovascular demand across two lengthy rounds with minimal rest opportunities.
• Stamina (7/10): High volume of dumbbell movements and burpees challenges local muscular endurance, particularly in shoulders, legs, and core across varied movement patterns.
• Speed (6/10): Quick transitions between movements and maintaining pace on runs is crucial. Burpees and lateral jumps require rapid cycling.
• Flexibility (5/10): Burpees, lunges, and power cleans demand decent mobility in hips, shoulders, and ankles, especially under fatigue.
• Strength (4/10): Moderate dumbbell loads require strength endurance but aren't maximal. The volume and varied movements prevent heavy loading.
• Power (4/10): Power cleans and lateral jumps provide some explosive elements, but fatigue from volume limits power output.

Movements

• Dumbbell Lunge
• Dumbbell Push Press
• Burpee
• Run
• Heiden Jump
• Dumbbell Clean
• Dumbbell Squat

Scaling Options

Reduce dumbbell weight to 25/15 lbs for newer athletes or those struggling with overhead stability. Sub step-back burpees without jump. Reduce run distance to 100m or substitute row/bike. Can reduce volume to 1 round or cut reps to 15/10 per movement. For push press, strict press is acceptable if technique solid. Power cleans can be modified to dumbbell deadlift + upright row if needed.

Scaling Explanation

Scale if unable to perform 8+ unbroken dumbbell squats or 5+ push press at prescribed weight. Form breakdown on power cleans or excessive rest between sets indicates need for load reduction. Target completion time is 15-25 minutes - scale to maintain intensity and proper movement patterns. Priority is maintaining consistent work rate vs prescribed load. Athletes should be able to complete runs without walking.

Intended Stimulus

Moderate-length glycolytic workout (15-25 minutes) with significant oxidative component from runs. Primary challenge is maintaining dumbbell work efficiency while managing accumulating fatigue. Tests total-body strength endurance and grip stamina across varied movement patterns.

Coach Insight

Break dumbbell work into manageable sets early (sets of 5-7 reps) to prevent grip failure. Keep burpees steady but controlled - aim for 10-12 reps/minute. Use runs for active recovery but don't walk. Quick transitions between movements are crucial. Watch form deterioration on push press and power cleans in round 2. Consider alternating legs each rep on lunges to distribute fatigue.

Benchmark Notes

Breaking down the workout movement by movement: Per Round: - DB Squats (20): ~1.5s/rep = 30s - Burpees (30): ~3.5s/rep = 105s - 200m Run: ~35s - DB Push Press (20): ~2s/rep = 40s - Lateral Jumps (15): ~1.5s/rep = 23s - 200m Run: ~35s - DB Lunges (20): ~2s/rep = 40s - DB Power Cleans (20): ~2.5s/rep = 50s - 200m Run: ~35s Base time per round: ~393s Factoring fatigue: - Round 1: 393s - Round 2: 393s × 1.2 = 472s Transitions between movements: ~8s × 8 transitions = 64s per round Total theoretical time: 393 + 472 + (64 × 2) = 993 seconds Comparing to Helen (3 rounds of running + KB + gymnastics) as closest benchmark, but this workout has significantly more volume. Helen L10 is 450-510s for men, and this workout has roughly 2x the work volume. Scaling up from Helen proportionally and accounting for the dumbbell focus: L10 (Elite): 14:00 (840s) L5 (Intermediate): 20:00 (1200s) L1 (Beginner): 30:00 (1800s) Female times adjusted +15% due to heavier relative loading with dumbbells: L10 (Elite): 16:00 (960s) L5 (Intermediate): 23:00 (1380s) L1 (Beginner): 35:00 (2100s)

Modality Profile

Of 7 total movements: Gymnastics (2): Burpee, Heiden Jump; Monostructural (1): Run; Weightlifting (4): DB Clean, DB Lunge, DB Push Press, DB Squat. Rounded to nearest 10%: ~29% G → 30%, ~14% M → 10%, ~57% W → 60%

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