Workout Description
For Time
400 meter Front Rack Lunges (45/35 lb)
*Every 10 lunges perform:
5 Push Presses (45/35 lb)
Why This Workout Is Hard
A grueling 400m front rack lunge with push press penalties every 10 lunges. Tests leg endurance, core stability, and mental toughness.
Benchmark Times for 1/4 Mile for Humanity
- Elite: <13:30
- Advanced: 15:01-17:31
- Intermediate: 20:01-22:31
- Beginner: >28:45
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Extremely high muscular endurance demand for quads, glutes, and core to maintain posture and lunge form with a front rack load for an extended distance.
- Endurance (7/10): Sustained effort over 400m of lunges creates significant metabolic demand, primarily localized but taxing overall.
- Flexibility (5/10): Requires good hip flexor mobility for deep lunges and adequate wrist, shoulder, and thoracic mobility for the front rack position.
- Strength (4/10): The 45/35lb load is light, but maintaining front rack stability and controlling the lunge under extreme fatigue requires good relative strength and core stability.
- Speed (3/10): Pacing and consistent movement are key rather than maximal speed of individual lunges. Transition speed is not a factor.
- Power (2/10): Primarily a test of endurance and stamina; minimal explosive power required per lunge compared to other movements.
Modality Profile
This workout is defined by a single, grueling event: a 400m lunge with a barbell in the front rack position. Both the lunge and the push press are classic weightlifting movements. The stimulus is overwhelmingly one of muscular endurance under load, with no gymnastics or significant monostructural (cardio) component.
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