Workout Description

Why This Workout Is Hard

This workout combines significant endurance demands (3 total miles of running) with high-volume bodyweight movements that target core stability. The shoulder taps between v-ups create accumulated shoulder fatigue, while the running bookends make pacing crucial. The second run becomes significantly more challenging after accumulated core fatigue. Most athletes will take 35-45 minutes, making this a longer duration test of both cardio and midline endurance.

Benchmark Times for Alan

• Elite: <17:00
• Advanced: 19:00-21:00
• Intermediate: 23:00-25:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Two 1.5-mile runs bookending the workout create significant cardiovascular demand. The continuous nature of the movements between runs maintains elevated heart rate throughout.
• Stamina (7/10): High volume of shoulder taps and core work tests local muscular endurance, particularly in the shoulders, core, and upper body stabilizers.
• Speed (5/10): Maintaining efficient transitions and consistent pace through shoulder taps and v-ups while managing running pace is crucial.
• Flexibility (4/10): V-ups require decent core flexibility and hip mobility. Plank shoulder taps need shoulder mobility and stability through various positions.
• Strength (2/10): Primarily bodyweight movements that test endurance rather than maximal strength. Plank position requires basic shoulder and core strength.
• Power (1/10): Minimal explosive movement requirements. Workout focuses on sustained, controlled movements and aerobic capacity.

Movements

• Run
• Plank Shoulder Tap
• V-Up

Scaling Options

Run: Reduce to 800m or substitute row/bike. Walk portions as needed. Shoulder taps: Perform from knees, reduce reps to 30-20-20-30. V-ups: Substitute knee tucks or anchored sit-ups. Alternative rep scheme: 40-30-30-40 shoulder taps with 10 V-ups. Time cap at 40 minutes if needed.

Scaling Explanation

Scale if unable to run continuously for 12+ minutes or hold plank position for 60 seconds. Priority is maintaining steady movement with good form over speed. Athletes should be able to complete core movements unbroken in sets of 5+. Target completion time is 25-35 minutes. Scale to maintain intensity while preserving proper movement patterns.

Intended Stimulus

Moderate-length oxidative conditioning workout (25-35 minutes) with an endurance focus. The run bookends create sustained cardiovascular demand while the bodyweight movements challenge midline stability and core control. Primary challenge is maintaining steady output while managing core fatigue.

Coach Insight

Break the 1.5 mile runs into 400m segments mentally. Target 75-80% max run pace. For shoulder taps, establish a consistent rhythm - avoid rushing early sets. Break V-ups into sets of 5 when form deteriorates. Keep transitions under 10 seconds. Common mistake is going too fast on first run and burning out core for middle section. Consider 20-15-15-10 rep schemes for shoulder taps when needed.

Benchmark Notes

This workout is a sandwich-style chipper with two 1.5 mile runs. Using Helen (3 rounds of 400m run + KB swings + pull-ups) as the closest anchor, but scaling up for significantly more running volume. Breakdown: 1. First 1.5 mile run: 450-600s for elite 2. Core work sequence (repeated 3x): - 60/40/40/60 shoulder taps: ~1s per tap with minimal fatigue - 15 V-ups: ~2s per rep with increasing fatigue Total core work: ~300-360s for elite 3. Second 1.5 mile run: 480-660s (fatigue multiplier 1.1x) Transitions between movements: ~60s total Total time calculation: - L10 (Elite): 17-19 min (1020-1140s) - L5 (Intermediate): 25-28 min (1500-1680s) - L1 (Beginner): 40-45 min (2400-2700s) Compared to Helen anchor (L10: 7:30-8:30), this workout is roughly 2.3x longer due to increased running volume and addition of core work. Female times adjusted up 10-15% due to running volume.

Modality Profile

Run (M), Plank Shoulder Tap (G), V-Up (G) - Three movements split across two modalities. Run is monostructural, while Plank Shoulder Tap and V-Up are both gymnastics movements. Using 33/33/34 split with extra 1% to monostructural for balanced distribution.