Workout Description

Why This Workout Is Hard

This workout creates significant fatigue accumulation through repeated high-intensity intervals with minimal recovery. The ladder sprints demand explosive power while the burpees require full-body endurance. With only 90 seconds rest between rounds, athletes face declining performance across 7 rounds. The 30-second cap creates time pressure, forcing athletes to maintain pace despite mounting fatigue. Most will struggle to maintain burpee output in later rounds.

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): Sprint intervals demand maximum velocity and quick transitions, while burpee cycling speed becomes critical for maximizing reps in limited time windows.
• Power (8/10): Ladder sprints are pure explosive power output, requiring maximum acceleration and speed over short distances in each interval.
• Endurance (7/10): Seven rounds of sprint intervals with burpees creates significant cardiovascular demand, though 90-second rest periods provide some recovery between efforts.
• Stamina (6/10): Max rep burpees after ladder sprints will test muscular endurance, especially in shoulders and core as fatigue accumulates across rounds.
• Flexibility (3/10): Burpees require moderate hip and shoulder mobility for full range of motion, while sprinting demands basic running mechanics and stride length.
• Strength (2/10): Primarily bodyweight movements with minimal strength demands; sprinting and burpees require basic relative strength but not maximal force production.

Movements

• Ladder Sprint
• Burpee

Benchmark Notes

This workout consists of 7 rounds with a 30-second sprint ladder followed by max burpees in the remaining time, with 90 seconds rest between rounds. Since it's scored as 'Reps', we're tracking total burpees completed across all 7 rounds. Breaking down each round: - Ladder Sprint (10', 20', 30', 40'): This takes approximately 8-12 seconds for elite athletes, 12-18 seconds for intermediate, and 18-25 seconds for beginners - Remaining time for burpees: Elite get 18-22 seconds, intermediate get 12-18 seconds, beginners get 5-12 seconds - Burpee rate: Elite 6-7 per 30 seconds in fresh state, intermediate 4-5 per 30 seconds, beginners 2-3 per 30 seconds Fatigue considerations across 7 rounds: - Rounds 1-2: Full capacity (1.0x multiplier) - Rounds 3-4: Slight fatigue (0.9x multiplier) - Rounds 5-6: Moderate fatigue (0.8x multiplier) - Round 7: Heavy fatigue (0.7x multiplier) Calculated burpees per round: - Elite (L9-L10): 6, 6, 5, 5, 4, 4, 3 = ~33 total per athlete, so 322 represents top tier - Intermediate (L5): 4, 4, 3, 3, 3, 2, 2 = ~21 total, so 210 represents median - Beginner (L1): 2, 2, 2, 1, 1, 1, 1 = ~10 total, so 98 represents entry level This workout is most similar to high-intensity interval training with bodyweight movements. The 90-second rest periods allow for some recovery but the cumulative fatigue from 7 rounds creates significant degradation in later rounds. Final targets: L10: 322 reps, L5: 210 reps, L1: 98 reps

Modality Profile

Ladder Sprint is monostructural cardio (M) and Burpee is a bodyweight gymnastics movement (G). With two modalities present, this creates a 50/50 split between M and G.