Workout Description

Why This Workout Is Very Hard

Huge bodyweight volume with two mid-distance runs and a brutal burpee finisher pushes this into a long grinder. Low movement complexity, but high total reps and cumulative fatigue on pressing and pulling increase time dramatically. Expect significant local muscular endurance limits in push-ups and pull-ups and a high aerobic demand across 40–60 minutes for most trained athletes.

Benchmark Times for Xingu E Besada

• Elite: <30:00
• Advanced: 35:00-40:00
• Intermediate: 45:00-50:00
• Beginner: >70:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep push-ups, lunges, squats, burpees, and a sizable set of pull-ups tax local muscular endurance in the upper body and legs for an extended period.
• Endurance (7/10): Two 1,200 m runs plus sustained calisthenics create a strong aerobic demand. You’ll be breathing hard throughout, with heart rate elevated steadily rather than sprinting in short bursts.
• Speed (4/10): Some advantage to quick transitions and efficient cycle rates, but pacing discipline matters more than pure speed due to the long time domain.
• Flexibility (2/10): Standard ranges: full-depth squats, arm lockout in push-ups, and shoulder extension in pull-ups. Mobility helps positions but no extreme flexibility required.
• Power (2/10): Minimal explosive requirement. Burpees can be snappy, but the volume and duration favor steady output over powerful efforts.
• Strength (1/10): No external loading or maximal strength elements. Demands are endurance-based, not heavy or high-force output.

Scaling Options

Scale to: 800 m runs + 60 PU/80 Rev Lunges/30 Pull-Ups/80 Air Squats/60 Burpees • Ring Rows or Jumping Pull-Ups + Incline Push-Ups • Time-cap AMRAP style: 60-minute cap, maintain flow and stop at time

Scaling Explanation

These options reduce volume and skill to keep continuous movement, preserve the pull/push/squat/burpee stimulus, and ensure most athletes finish near the intended 40–60 minute window.

Intended Stimulus

A sustained grind with controlled, continuous movement. The runs should feel aerobic and set the tone. Middle sections test pressing and pulling stamina while legs accumulate fatigue. The burpees are the gut-check—move unbroken and steady. Finish the last run with whatever you’ve got left without redlining too early.

Coach Insight

Pace the first run at conversational effort and keep transitions tight. Break push-ups early (e.g., 10s) to avoid failure and protect the pull-ups that follow. One tip: Keep burpees at a sustainable cadence—never stop moving. Avoid rushing the pull-ups; manage grip with smart sets. Don’t overstride lunges—stay vertical, touch the knee softly, and breathe.

Benchmark Notes

Times are in seconds from beginner to elite. If you’re around 50 minutes (3000s), you’re right in the middle. Faster athletes under 40 minutes are flying; over 60 minutes suggests you should scale volume or movements to maintain steady pacing and quality reps.

Modality Profile

The bulk of the workout is gymnastics: push-ups, lunges, pull-ups, air squats, and burpees. The two 1,200 m runs add a meaningful monostructural slice. There is no external loading, so weightlifting is not represented.

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