Workout Description

Why This Workout Is Hard

This workout combines high volume bodyweight movements with minimal rest across 6 rounds. The 19 double push-up burpees create significant upper body and cardiovascular fatigue before 18 pull-ups, creating grip and pulling interference. The 65 jumping lunges add leg volume, and the 400m run provides little recovery. The continuous nature with cumulative fatigue across 6 rounds will challenge most athletes' capacity to maintain intensity throughout.

Benchmark Times for Juneteenth

• 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 burpees, pull-ups, and lunges across six rounds heavily taxes upper body pulling/pushing stamina and leg endurance.
• Endurance (8/10): Six rounds with 400m runs creates significant cardiovascular demand, testing aerobic capacity throughout the extended workout duration.
• Power (6/10): Jumping lunges and explosive burpee components provide moderate power demands, though sustained over multiple rounds reduces peak output.
• Speed (5/10): Maintaining consistent pace across six rounds while managing transitions between four different movement patterns requires strategic speed management.
• Flexibility (4/10): Double push-up burpees require good shoulder mobility, lunges demand hip flexibility, and pull-ups need overhead range of motion.
• Strength (3/10): Primarily bodyweight movements with some strength demand from pull-ups and push-up burpees, but not maximal strength focused.

Movements

• Alternating Jumping Lunge
• Double Push-Up Burpee
• Run
• Pull-Up

Benchmark Notes

This workout consists of 6 rounds of: 19 Double Push-Up Burpees, 18 Pull-Ups, 65 Alternating Jumping Lunges, and 400m Run. I'll analyze this using Helen as the primary anchor (3 rounds: 400m run, 21 KB swings, 12 pull-ups) since it shares the 400m run and pull-up structure, then scale for the additional volume and complexity. Movement breakdown per round: - 19 Double Push-Up Burpees: ~4 sec each = 76 sec (fresh), but these are extremely taxing - 18 Pull-Ups: ~1.5 sec each = 27 sec (fresh) - 65 Alternating Jumping Lunges: ~1 sec each = 65 sec (fresh) - 400m Run: ~75-120 sec depending on level - Transitions: ~10 sec total per round Fresh round estimate: 76 + 27 + 65 + 90 + 10 = 268 sec per round Fatigue considerations: - Double push-up burpees are extremely demanding and will cause significant degradation - Pull-ups after burpees will be heavily compromised (+30-40% time) - Jumping lunges after pull-ups will maintain some intensity - 400m runs will progressively slow as legs fatigue Round-by-round progression for L5 athlete: Round 1: 268 sec (fresh) Round 2: 295 sec (1.1x fatigue) Round 3: 322 sec (1.2x fatigue) Round 4: 349 sec (1.3x fatigue) Round 5: 376 sec (1.4x fatigue) Round 6: 403 sec (1.5x fatigue) Total: ~1560 sec (26:00) Comparing to Helen anchor (L5: 630-690 sec for 3 rounds), this workout has: - Double the rounds (6 vs 3) - More complex/demanding movements (double push-up burpees vs KB swings) - Higher rep counts (19+18+65 vs 21+12) - Same running volume per round This suggests roughly 2.2-2.5x Helen times, which aligns with my calculation. L10 athletes will maintain better pacing with less fatigue accumulation: ~1080 sec (18:00) L1 athletes will experience severe breakdown, especially on burpees: ~2100 sec (35:00) Final targets - L10: 1080 sec (18:00), L5: 1560 sec (26:00), L1: 2100 sec (35:00)

Modality Profile

4 movements total: Double Push Up Burpee (G), Pull-Up (G), Alternating Jumping Lunge (G), Run (M). Three gymnastics movements (75%) and one monostructural movement (25%).