Workout Description

Why This Workout Is Medium

Long total duration with a 2-mile run, a fixed 12-minute tabata across simple bodyweight movements, and a 3:30 accumulated plank. Movement complexity is mostly basic, with burpees adding a moderate skill and fatigue factor. Density is modest compared to classic high-rep chippers, but the aerobic demand and sustained output make it challenging for most athletes.

Benchmark Times for 1LT S. Chase Prasnicki

• Elite: <30:00
• Advanced: 31:15-32:30
• Intermediate: 34:00-35:30
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): A long 2-mile run paired with steady tabata intervals and a plank creates a strong aerobic emphasis. Expect continuous breathing work and heart rate control across 30+ minutes with limited opportunities for full recovery.
• Stamina (7/10): High-rep bodyweight movements and an accumulated plank challenge muscular endurance in shoulders, core, and legs. The tabata format rewards consistent rep output across multiple short bouts.
• Speed (5/10): Short 17-second work windows encourage quick cycling and crisp transitions, but the long overall time frame tempers all-out sprinting. Aim for smooth, repeatable speed rather than max bursts.
• Power (3/10): Limited explosiveness. Burpees offer brief power elements, but most movements are cyclical and submaximal, emphasizing steady outputs over quick, high-force efforts.
• Flexibility (2/10): Standard ranges of motion: squat depth, full sit-up range, and plank positions. Mobility demands are basic, though tight hips or shoulders may limit comfort under fatigue.
• Strength (1/10): No external loading and minimal maximal force demands. The work focuses on sustained contractions and bodyweight control rather than heavy or near-max lifts.

Movements

• Mountain Climber
• Push-Up
• Flutter Kick
• Air Squat
• Burpee
• Plank Hold
• Sit-Up
• Run

Scaling Options

Scale to: 1–1.5 mile run • Tabata 4 rounds (:15/:5) • Incline/Knee Push-Up + Crunches for Sit-Up + Slower Mountain Climber + 2:00–3:00 plank (or on knees)

Scaling Explanation

These options preserve the workout’s aerobic and bodyweight focus while adjusting total impact, density, and core demand so athletes can maintain form and steady effort across the full session.

Intended Stimulus

A steady cardio grinder with deliberate pacing. The run should feel aerobic and sustainable, not an all-out sprint. During the tabata, aim for repeatable sets that you can hold across all rounds. Finish by bracing hard through the plank, breaking minimally. You should finish tired but not smashed.

Coach Insight

Pace the run at 70–80% effort; save a gear for the tabata. In the intervals, pick rep targets you can repeat across all six rounds per movement. Be honest and consistent. Biggest tip: Smooth is fast—avoid redlining early; keep transitions tight. Common mistakes: Sprinting the run, front-loading burpees, and letting plank position deteriorate. Stay organized and breathe.

Benchmark Notes

These times reflect total elapsed time to complete all three parts: 2-mile run, the 12-minute tabata block, and time spent accumulating a 3:30 plank (including any breaks). Faster athletes run quicker and hold longer planks unbroken, reducing transition and rest time for a better overall time.

Modality Profile

Half of the session is monostructural from the 2-mile run, while the tabata and plank are purely bodyweight gymnastics. No external loading is used. Time-wise, running slightly edges the total, but the bodyweight block and plank closely balance the overall training stimulus.

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