Workout Description

Why This Workout Is Hard

The 800m sprint is a significant cardiovascular challenge that creates substantial fatigue before bodyweight movements. Four rounds means 2 miles total running at high intensity. The hand release push-ups become increasingly difficult as chest/shoulder fatigue accumulates, especially following the air squats from previous rounds. Most athletes will take 20-25 minutes, with limited natural rest opportunities. The continuous nature and distance running make this more challenging than it appears.

Benchmark Times for Yankee

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): The 800m sprints across 4 rounds create significant cardiovascular demand, with limited recovery between efforts. Total running volume is 3200m at high intensity.
• Speed (8/10): Fast running pace required for 800m efforts. Quick transitions between movements essential for good time.
• Stamina (7/10): High volume of push-ups and air squats (100 each) tests local muscular endurance, especially when combined with running fatigue.
• Power (6/10): 800m sprints require significant power output. Quick transitions from ground to standing in hand release push-ups add explosive element.
• Flexibility (3/10): Basic mobility required for squats and hand release push-ups. Running mechanics demand normal range of motion.
• Strength (2/10): Primarily bodyweight movements that test muscular endurance rather than maximal strength. Hand release push-ups add slight difficulty.

Movements

• Sprint
• Air Squat
• Hand-Release Push-Up

Scaling Options

Running: Scale to 400m runs or substitute 500m row/bike. Push-ups: Elevate hands on box/bench, or perform from knees. Reduce to 15-20 reps. Air Squats: Reduce to 15-20 reps, use target/box for depth consistency. Consider 3 rounds instead of 4 for newer athletes. Target time cap of 25 minutes.

Scaling Explanation

Scale if you cannot perform 10+ standard push-ups unbroken when fresh, run 800m under 4:30, or maintain proper air squat form past 15 reps. The goal is to keep moving steadily with good form - rest should be strategic, not from breakdown. Scaled versions should take 15-22 minutes. Prioritize full range of motion over speed, especially on push-ups.

Intended Stimulus

Moderate-length glycolytic workout (15-20 minutes) with significant oxidative demand from the running. Primary challenge is maintaining intensity across runs while managing upper body fatigue. The workout tests both aerobic capacity and muscular endurance, particularly in the pushing muscles.

Coach Insight

Run the first 800m at about 80-85% effort - you'll need that energy later. Break push-ups into manageable sets (like 8-8-9 or 5x5) before muscle failure occurs. Keep air squats smooth but unbroken when possible. The key is maintaining consistent run splits - don't let them balloon by more than 20-30 seconds from first to last round. Rest briefly before starting each run rather than after.

Benchmark Notes

This workout is most similar to Helen (3 rounds of running + gymnastics), but with an additional round and longer run distance. Breaking it down: 800m Sprint (per round): - Fresh: 150-180s - R2: 165-195s (+10%) - R3: 180-210s (+20%) - R4: 195-225s (+30%) 25 Hand Release Push-Ups (per round): - Fresh: 35-45s - R2: 40-50s - R3: 45-55s - R4: 50-60s 25 Air Squats (per round): - Fresh: 30-40s - R2: 35-45s - R3: 40-50s - R4: 45-55s Transitions: ~10s between movements Using Helen as anchor (L10 M: 7:30-8:30, F: 8:30-9:30): - This workout has 33% more running distance - Push-ups and squats are similar volume to KB swings + pull-ups - Adding ~40% total time to Helen benchmarks Final targets: Men: L10: 14:00 (840s) L5: 20:00 (1200s) L1: 30:00 (1800s) Women: L10: 16:00 (960s) L5: 22:00 (1320s) L1: 32:00 (1920s)

Modality Profile

Sprint (M), Hand-Release Push-Up (G), Air Squat (G). Total 3 movements: 2 gymnastics movements (70%) and 1 monostructural movement (30%). No weightlifting movements present.

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