Workout Description

Why This Workout Is Medium

This workout combines a structured running ladder with built-in recovery (90 seconds rest between each interval) and a sled push finisher. The running intervals are aerobic-focused at warm-up pace, not maximal effort. The 160lb sled push is moderate loading with unspecified reps but appears to be a conditioning finisher rather than a strength component. The 90-second rest periods allow meaningful recovery between efforts. Total time is approximately 20-25 minutes. Average athletes can complete this as prescribed without significant scaling, though some may need lighter sled weight.

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Descending interval running (1200m to 200m) with 90-second rest periods creates sustained cardiovascular demand. The aerobic challenge is moderate-to-high due to continuous running stimulus across multiple efforts.
• Stamina (6/10): Repeated sled pushes with moderate-to-heavy load (160#) demand muscular endurance. Combined with running intervals, this tests sustained muscular output across multiple muscle groups over the session.
• Strength (5/10): 160# sled push represents moderate loading. Not maximal strength work, but sufficient load to challenge force production while maintaining movement quality under fatigue.
• Speed (5/10): Descending interval structure with fixed 90-second rest periods creates pacing demands. Athletes must manage effort across multiple running efforts while maintaining consistent transitions.
• Power (3/10): Sled pushing can involve explosive drive phases, but the primary stimulus is sustained force rather than ballistic power. Running intervals are steady-paced rather than sprint-focused.
• Flexibility (2/10): Running and sled pushing require basic hip and ankle mobility. No extreme range of motion demands; movements stay within standard athletic positions.

Movements

• Run
• Sled Push

Modality Profile

Workout contains two distinct movements: (1) Curved runner - a monostructural cardio movement with multiple intervals (1200m, 1000m, 800m, 600m, 400m, 200m at 90 seconds rest each), and (2) Sled forward and reverse push at 160# - a weighted sled movement classified as weightlifting. Two modalities present: 50% Monostructural, 50% Weightlifting.