Workout Description

Why This Workout Is Medium

This 38-minute AMRAP uses moderate loads and basic movements with built-in recovery. The 700m run provides active rest between strength elements, preventing significant fatigue accumulation. Hurdle jumps are bodyweight and low volume, while 135/95lb trap bar jumps are manageable for average athletes with only 6 reps per round. The long time domain allows sustainable pacing rather than high-intensity suffering, keeping this in medium territory.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): A 38-minute AMRAP with continuous 700m runs creates significant cardiovascular demand, testing aerobic capacity and heart rate management throughout.
• Stamina (7/10): Repeated cycles of running and jumping movements over 38 minutes will heavily tax muscular endurance, especially in legs and hips.
• Power (7/10): Both hurdle jumps and trap bar jumps are explosive movements requiring significant power output, repeated throughout the workout.
• Speed (6/10): Quick transitions between movements and maintaining pace on runs and jumps is crucial for maximizing rounds in this AMRAP.
• Strength (4/10): Trap bar jumps with moderate load (135/95) require decent strength, while hurdle jumps and running are primarily bodyweight.
• Flexibility (3/10): Hurdle jumps demand hip and ankle mobility, while trap bar jumps require basic squat positioning and range of motion.

Movements

• Run

Scaling Options

Reduce run to 400-500m. Lower hurdles to 18/12 or use step-ups. Reduce trap bar weight to 95/65 lbs or substitute with goblet squats 35/25 lbs. Consider 3-4 hurdle jumps and 4-5 trap bar movements. Reduce time to 25-30 minutes for newer athletes.

Scaling Explanation

Scale if you cannot maintain conversational pace on 700m runs or if jump landings become sloppy. Priority is consistent movement quality over 38 minutes. Athletes should complete 3+ full rounds. If jumping causes knee/ankle pain, substitute with squats or step-ups to maintain leg stimulus safely.

Intended Stimulus

Long-duration aerobic capacity test with explosive power intervals. Primarily oxidative system with repeated glycolytic bursts from jumps. Tests ability to maintain consistent pacing and power output over 38 minutes while managing fatigue accumulation from plyometric movements.

Coach Insight

Settle into sustainable 8-9 minute mile pace on runs - this isn't a sprint. Land softly on hurdle jumps with bent knees, step down if needed to preserve legs. Keep trap bar jumps explosive but controlled - focus on hip extension, not height. Aim for 4-5 rounds. Take 30-60 seconds between movements to maintain quality. The run is your recovery period between jump sets.

Benchmark Notes

This is a 38-minute AMRAP with 700m run + 5 hurdle jumps + 6 trap bar jumps per round. Per round analysis: 700m run takes 180-240 sec fresh, hurdle jumps (24/20) take 1.5-2 sec each (7.5-10 sec total), trap bar jumps take 2-3 sec each (12-18 sec total), plus 15-30 sec transitions between movements. Fresh round time: 215-300 sec (3.6-5.0 min). With fatigue: Round 1-2 at base time, Round 3+ adding 10-20% per round due to cardiovascular fatigue from running and leg fatigue from jumps. Average round times progress from 4.0 min to 6.0+ min. In 38 minutes: Elite athletes (L10) complete 9+ rounds, maintaining sub-4.5 min rounds through superior conditioning. Advanced (L8-9) complete 7-8 rounds with steady pacing. Intermediate (L5-7) complete 5-6 rounds as fatigue accumulates significantly. Beginners (L1-3) complete 2-3 rounds, struggling with run pace and jump technique breakdown.

Modality Profile

Run is monostructural cardio, Hurdle Jump is a bodyweight gymnastics movement, and Trap Bar Jump uses external load making it weightlifting. Three modalities with roughly equal distribution.