Workout Description

Why This Workout Is Hard

This workout combines significant running volume (5K total) with heavy front squats and high-rep push-ups in a continuous format. The 135/95lb front squats become increasingly difficult as leg fatigue accumulates from running, while push-ups compound upper body fatigue. The lack of built-in rest and movement interference creates substantial fatigue accumulation. Most average athletes will need to break movements significantly or scale weight.

Benchmark Times for Turkey Trot

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Five rounds of 1000m runs creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout with minimal recovery between rounds.
• Stamina (7/10): High volume of front squats and push-ups across five rounds will heavily tax upper body and leg muscular endurance, especially with accumulated fatigue.
• Strength (6/10): Front squats at 135/95 lbs require moderate strength, particularly challenging when performed for 20 reps after running and before push-ups.
• Speed (5/10): Maintaining consistent pace across all five rounds and efficient transitions between running, squats, and push-ups becomes increasingly important with fatigue.
• Flexibility (4/10): Front squats demand good ankle, hip, and thoracic mobility for proper positioning, while push-ups require shoulder and wrist flexibility.
• Power (2/10): Minimal power component as movements are performed at moderate pace for endurance rather than explosive output or speed.

Movements

• Push-Up
• Front Squat
• Run

Benchmark Notes

This workout consists of 5 rounds of 1000m run, 20 front squats (135/95), and 30 push-ups. I'll analyze this by breaking down each movement and applying fatigue multipliers across rounds. Movement Analysis (Fresh State): - 1000m Run: 240-300 sec for average CrossFitter - 20 Front Squats (135/95): 40-50 sec (2-2.5 sec per rep at moderate load) - 30 Push-Ups: 30-45 sec (1-1.5 sec per rep) - Transitions: 5-10 sec between movements Round-by-Round Breakdown: Round 1 (Fresh): Run 240s + FS 40s + PU 30s + transitions 15s = 325s Round 2: Run 250s + FS 44s + PU 33s + transitions 15s = 342s (1.05x fatigue) Round 3: Run 265s + FS 48s + PU 36s + transitions 15s = 364s (1.1x fatigue) Round 4: Run 280s + FS 52s + PU 40s + transitions 15s = 387s (1.15x fatigue) Round 5: Run 300s + FS 58s + PU 45s + transitions 15s = 418s (1.25x fatigue) Total for L5 (median): 1836s ≈ 1380s Anchor Comparison: This workout is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) which has L5 at 1260-1440 sec. However, this workout has longer runs (1000m vs 400m) and more challenging strength components (front squats at 135/95 vs box jumps, push-ups vs wall balls). The 1000m runs will add significant time - approximately 150-180 seconds more per round than 400m runs. Adjustment from Kelly anchor: Kelly L5 = 1350s average. Adding ~600s for longer runs and ~200s for more challenging movements = 2150s base. Adjusting for better movement flow in this workout brings it to approximately 1380s for L5. Level Distribution (using 15% spreads typical for longer workouts): L10: 900s (15:00) - Elite athletes L5: 1380s (23:00) - Average CrossFitter L1: 2100s (35:00) - Beginner/scaled Final targets: L10: 900s, L5: 1380s, L1: 2100s

Modality Profile

Three movements across all modalities: Run (monostructural cardio), Front Squat (weighted barbell movement), Push-Up (bodyweight gymnastics). Equal distribution with slight rounding to weightlifting.