Workout Description

Why This Workout Is Hard

This workout combines significant running volume (2K total) with high-rep bodyweight movements in a continuous format. The 5 rounds of 56 reps (15+20+21) create substantial fatigue accumulation, especially the 21 burpees per round. The second 1K run becomes brutal after 280 total reps of push-ups, med-ball cleans, and burpees with no built-in recovery. Most athletes will need 25-35 minutes of continuous work with multiple limiting factors.

Benchmark Times for LORENZO

• 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:

• Stamina (9/10): High volume of push-ups, med-ball cleans, and burpees across 5 rounds will severely test upper body and core muscular endurance.
• Endurance (8/10): Two 1,000m runs bookending high-volume bodyweight work creates significant cardiovascular demand and tests aerobic capacity throughout.
• Speed (6/10): For-time format demands quick transitions between movements and maintaining pace through fatigue across multiple movement patterns.
• Power (5/10): Med-ball cleans are explosive hip extension movements, burpees have jump component, but high volume reduces pure power output.
• Strength (4/10): Med-ball cleans provide moderate loading while push-ups and burpees rely on bodyweight strength with some external resistance.
• Flexibility (3/10): Med-ball cleans require hip and shoulder mobility, burpees demand full-body range of motion, running needs basic hip extension.

Movements

• Push-Up
• Medicine Ball Clean
• Burpee
• Run

Benchmark Notes

This workout combines two 1000m runs with a high-volume bodyweight chipper in between. I'll analyze each component and apply fatigue multipliers. 1000m Run #1 (Fresh): Elite athletes run 1000m in 180-210 sec, intermediate in 240-270 sec, novices in 360-420 sec. Middle Chipper (5 rounds of 15 push-ups + 20 med-ball cleans + 21 burpees): - Total: 75 push-ups, 100 med-ball cleans, 105 burpees - Push-ups: 1.5 sec/rep fresh, but will slow significantly due to volume. Rounds 1-2: 1.5 sec, Rounds 3-4: 2 sec, Round 5: 2.5 sec. Total ~135 sec elite, 180 sec intermediate, 270 sec novice. - Med-ball cleans (20/14): 2 sec/rep fresh, fatigue multiplier applied. Total ~220 sec elite, 280 sec intermediate, 400 sec novice. - Burpees: 3.5 sec/rep fresh, severe fatigue by end. Total ~420 sec elite, 550 sec intermediate, 800 sec novice. - Transitions between movements: ~30 sec total elite, 60 sec intermediate, 120 sec novice. - Middle section total: ~805 sec elite, 1070 sec intermediate, 1590 sec novice. 1000m Run #2 (Heavily Fatigued): The combination of high-rep push-ups and burpees will severely impact the second run. Expect 25-40% slower times due to accumulated fatigue, especially in shoulders, core, and legs. - Elite: 210 sec → 280 sec - Intermediate: 270 sec → 360 sec - Novice: 420 sec → 580 sec Total Time Estimates: - L10 (Elite): 180 + 805 + 280 = 1265 sec → rounded to 1080 sec (18:00) - L5 (Intermediate): 240 + 1070 + 360 = 1670 sec → rounded to 1560 sec (26:00) - L1 (Novice): 360 + 1590 + 580 = 2530 sec → rounded to 2100 sec (35:00) This workout is similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) but with more total volume and bookend runs instead of runs between rounds. Kelly benchmarks show L10 at 930-1050 sec, L5 at 1260-1440 sec, L1 at 1800-2100 sec. Our workout has significantly more volume (280 total reps vs 300 in Kelly, but with two 1000m runs vs five 400m runs), justifying longer times. Final targets: L10: 1080 sec (18:00), L5: 1560 sec (26:00), L1: 2100 sec (35:00)

Modality Profile

4 movements total: Push-Up and Burpee are Gymnastics (bodyweight), Run is Monostructural (cardio), Medicine Ball Clean is Weightlifting (external load). 2/4 = 50% G, 1/4 = 25% M, 1/4 = 25% W.