Workout Description

Why This Workout Is Hard

This workout combines significant running volume (2400m total) with high-rep bodyweight movements performed continuously across three rounds. The 800m runs will elevate heart rate substantially, making the 50 tuck-ups challenging as core fatigue accumulates. The 50 good mornings will further tax the posterior chain and core while already fatigued. The continuous nature with no built-in rest, combined with 150 reps each of demanding movements, creates substantial fatigue accumulation that pushes this beyond medium difficulty.

Benchmark Times for Funny Midline

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of tuck ups and good mornings (150 total reps each) will heavily tax core and posterior chain muscular endurance.
• Endurance (7/10): Three rounds of 800m runs with bodyweight movements creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Speed (5/10): Pacing the runs and managing transitions between movements will be important, but not a sprint-cycling focused workout.
• Flexibility (4/10): Good mornings require hip hinge mobility and hamstring flexibility, while tuck ups demand core and hip flexor range of motion.
• Strength (2/10): Primarily bodyweight movements with good mornings using minimal load, focusing more on endurance than maximal strength production.
• Power (2/10): Running provides some power element, but the high rep bodyweight movements are more grind-focused than explosive in nature.

Movements

• Run
• V-Up
• Good Morning

Benchmark Notes

This workout consists of 3 rounds of 800m run, 50 tuck ups, and 50 good mornings. I'll analyze each movement and apply fatigue multipliers across rounds. Movement breakdown: 800m run takes 150-210 seconds fresh, tuck ups (similar to sit-ups) take about 1 second per rep, good mornings take about 1.5 seconds per rep. Round 1 (fresh): 800m run 180 sec, 50 tuck ups 50 sec, 50 good mornings 75 sec, transitions 10 sec = 315 sec. Round 2 (1.15x fatigue): 800m run 207 sec, tuck ups 58 sec, good mornings 86 sec, transitions 12 sec = 363 sec. Round 3 (1.25x fatigue): 800m run 225 sec, tuck ups 63 sec, good mornings 94 sec, transitions 15 sec = 397 sec. Total for L5 athlete: 315 + 363 + 397 = 1075 seconds, rounded to 1080 seconds. This aligns closely with Helen benchmark (3 rounds with 400m runs) which has L5 at 630-690 seconds, but this workout has double the running distance plus more bodyweight movements, justifying roughly 1.5x the time. The good mornings add posterior chain fatigue that will significantly impact the runs in later rounds. L10 elite athletes can maintain better pacing and have less fatigue degradation. L1 beginners will need more rest between movements and experience greater fatigue accumulation. Final targets - L10: 840 sec (14:00), L5: 1080 sec (18:00), L1: 1980 sec (33:00).

Modality Profile

Three movements across all modalities: Run (monostructural cardio), V-Up (bodyweight gymnastics), Good Morning (weighted/barbell movement). Equal distribution with slight rounding to weightlifting.