Workout Description

Why This Workout Is Hard

This workout combines significant volume (15 rounds of bodyweight movements) with bookend runs that eliminate recovery opportunities. The 225 total reps create substantial fatigue accumulation, with pull-ups becoming increasingly difficult as grip and shoulders fatigue from push-ups. The second 1400m run under full fatigue is particularly brutal. While movements are basic, the continuous nature and high volume push this into Hard territory for average athletes.

Benchmark Times for WOD

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Two 1400m runs bookending 15 rounds of bodyweight movements creates massive cardiovascular demand over extended duration.
• Stamina (8/10): High volume of pull-ups, push-ups, and squats will severely test upper body and leg muscular endurance capacity.
• Speed (4/10): Pacing strategy crucial for managing fatigue across runs and high-volume bodyweight work; transitions matter for efficiency.
• Flexibility (3/10): Running and bodyweight movements require moderate mobility, especially shoulder and hip range of motion for pull-ups and squats.
• Strength (2/10): Primarily bodyweight movements with minimal external load; tests strength endurance rather than maximal force production.
• Power (2/10): Limited explosive demand; workout favors sustained output over quick, powerful movements throughout the long duration.

Movements

• Push-Up
• Air Squat
• Run
• Pull-Up

Scaling Options

Reduce to 10-12 rounds of bodyweight movements. Scale pull-ups to banded pull-ups, ring rows, or jumping pull-ups. Modify push-ups to knee push-ups or incline push-ups. Keep air squats as prescribed. Consider reducing run distance to 1000m if running fitness is limited. Advanced athletes can add a weighted vest (20/14 lbs).

Scaling Explanation

Scale if you cannot perform 5+ strict pull-ups or 10+ unbroken push-ups when fresh. The goal is to maintain consistent movement throughout without hitting complete muscular failure. Target completion time should be 25-35 minutes. Prioritize movement quality and steady pace over speed - this is an aerobic capacity builder, not a sprint.

Intended Stimulus

Long aerobic capacity workout targeting the oxidative energy system over 25-35 minutes. Primary challenge is muscular endurance and mental resilience through high-volume bodyweight movements sandwiched between two moderate-pace runs. Tests ability to maintain movement quality under cumulative fatigue.

Coach Insight

Pace the opening 1400m run at 70-75% effort to preserve energy for the bodyweight circuit. Break movements early and often - consider 3-2 pull-ups, 5-5 push-ups, and 8-7 air squats to avoid muscular failure. Focus on consistent breathing patterns and quick transitions between movements. The second run will feel significantly harder - maintain form and steady rhythm rather than pushing pace. Most athletes struggle with pull-up volume, so establish a sustainable rep scheme from round 1.

Benchmark Notes

This workout is very similar to the Angie benchmark (100 pull-ups + 100 push-ups + 100 sit-ups + 100 air squats), but with added running and different rep scheme. Using Angie as the primary anchor: L10: 900-1080 sec, L5: 1320-1500 sec, L1: 1980-2400 sec. Breaking down the components: 1400m Run (first): Elite 5:30-6:00, Intermediate 7:00-8:00, Recreational 9:00-10:00. The 15 rounds of 5 pull-ups + 10 push-ups + 15 air squats equals 75 pull-ups + 150 push-ups + 225 air squats (450 total reps vs Angie's 400). Round-by-round fatigue: Rounds 1-5 at base pace, rounds 6-10 with 1.2x multiplier, rounds 11-15 with 1.5x multiplier. Fresh times per round: 30-35 sec elite, 45-50 sec intermediate, 60-70 sec recreational. With fatigue: Elite averages 40 sec/round (10 min total), Intermediate 60 sec/round (15 min), Recreational 80 sec/round (20 min). Final 1400m run adds significant fatigue penalty: +20% for elite, +30% for intermediate, +40% for recreational. Total time estimates: Elite 18-20 min, Intermediate 26-28 min, Recreational 35-38 min. This aligns with scaling Angie upward by ~20% due to extra volume and running fatigue. Final targets: L10: 18:00, L5: 26:00, L1: 35:00.

Modality Profile

4 movements total: Run (M), Pull-Up (G), Push-Up (G), Air Squat (G). 3 gymnastics movements (75%) and 1 monostructural movement (25%).