Workout Description
For time:
1 mile Run
Then, 3 rounds of:
30 Burpees
4 Power Cleans (155/105 lb)
6 Front Squats (155/105 lb)
Then, 1 mile Run
Wear a Weight Vest (20/14 lb).
Why This Workout Is Very Hard
Two miles of running in a vest bookend 90 vest burpees and moderate-heavy barbell work. The total duration is long, the vest taxes breathing and midline, and the barbell forces fatigue management under elevated heart rate. Expect a sustained grind with limited opportunities to recover, demanding aerobic capacity, stamina, and composure under load.
Benchmark Times for Josie
- Elite: <33:00
- Advanced: 36:00-40:00
- Intermediate: 45:00-50:00
- Beginner: >80:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High total volume of burpees plus repeated sets of front squats demand sustained muscle endurance, especially legs, hips, and midline under fatigue.
- Endurance (8/10): Two weighted miles and long work time make this primarily aerobic. Your engine and breathing drive the pace while managing steady efforts across all pieces.
- Strength (4/10): Barbell loading is moderate-heavy under fatigue but not near max; strength matters to keep cleans and squats technically sound as heart rate climbs.
- Power (4/10): Explosiveness helps with crisp cleans and aggressive bar turnover, but the workout rewards pacing more than peak power output.
- Speed (4/10): Limited sprinting; efficiency and steady transitions matter more than top-end speed, though faster burpee cadence can lower overall time.
- Flexibility (2/10): Standard ranges: front rack, squat depth, and burpee positions. Mobility helps with efficient front rack and consistent squat depth but is not the limiter.
Scaling Options
Scale to: No vest • Barbell 115/75 lb • 800m runs + 20 burpees per round
Scaling Explanation
These options reduce load and overall volume to preserve the long, aerobic grind and steady pacing while keeping the workout’s structure and intent intact.
Intended Stimulus
A long, steady grind with a tight but sustainable pace. Runs feel controlled but purposeful in the vest. Burpees stay unbroken with a repeatable cadence and minimal resting on the floor. Cleans are likely quick singles into consistent front squat sets. Aim for steady breathing, small transitions, and zero redline until the final run.
Coach Insight
Set a controlled first mile—smooth, not sprinty. Burpees: pick a cadence you can hold for all 90. Cleans: quick singles. Front squats: aim unbroken or 3-3.
The one tip: minimize standing around. Small, predictable transitions beat big bursts and big rests.
Avoid starting too fast on run one, sloppy front rack positions, and resting excessively between burpees or barbell reps.
Benchmark Notes
Times range from 80 minutes (beginner, steady completion) to 33 minutes (elite, aggressive but sustainable pacing). Most athletes should target 40–55 minutes depending on running speed with a vest, burpee pacing, and barbell capacity at 155/105 lb.
Modality Profile
Most time is in monostructural running with a vest. Burpees contribute a large gymnastics volume and elevate heart rate. Barbell work is a smaller time slice but adds significant fatigue and demands composure under load.
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