Workout Description

Why This Workout Is Extremely Hard

Broken Arrow layers massive volume with strict upper-body work under a weight vest, then stacks long bike/run efforts and a high-skill 1,000 double-under set before repeating large gymnastics sets. The combination of time-on-task, grip/pressing fatigue, and compounding interference pushes well beyond a standard hero workout. Expect a grinding, near two-hour effort even for well-conditioned athletes.

Benchmark Times for Broken Arrow

• Elite: <50:00
• Advanced: 55:00-60:00
• Intermediate: 67:30-75:00
• Beginner: >120:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (10/10): Very high total reps with strict pulling and pushing, including vest work, demand sustained muscular endurance across legs, core, shoulders, and grip for an extended duration.
• Endurance (9/10): Long bike and run plus 1,000 double-unders make this primarily an aerobic test. You’ll spend well over an hour sustaining steady output with low-to-moderate heart rate spikes.
• Speed (3/10): Transitions are few and sets are large. Success comes from smooth, repeatable pacing rather than sprinting or cycling movements at high speed.
• Strength (2/10): No heavy external loads. The challenge is not max force but being able to repeatedly move bodyweight and a light vest under prolonged fatigue.
• Flexibility (2/10): Standard ranges of motion: squats below parallel, full extension on push-ups and pull-ups. No advanced mobility positions are required beyond sound, comfortable mechanics.
• Power (2/10): Explosiveness is rarely emphasized. Any bursts (e.g., DU rhythm) give way to steady, sustainable effort with deliberate, repeatable movement patterns.

Movements

• Air Bike
• Push-Up
• Air Squat
• Run
• Strict Pull-Up
• Double-Under

Scaling Options

Scale to: No vest + banded or ring-row pull-ups • 6-mile bike, 2-mile run, 500 double-unders (or 1,000 single-unders) • Partition strict work into smaller sets (e.g., 10s/5s/2s) to maintain movement quality

Scaling Explanation

These options keep the long aerobic grind and strict upper-body stimulus while reducing bottlenecks and failure points so athletes can keep moving with quality mechanics.

Intended Stimulus

A sustained, grindy endurance chipper with cumulative upper-body fatigue. Athletes should find a steady rhythm early, breathe through the bike/run, and protect grip/shoulders for the strict pulling on the back end. It’s not about sprinting—keep moving, minimize long breaks, and manage small, consistent sets to avoid failure.

Coach Insight

Pace the opening vest work with small, tidy sets and short rests. Treat the bike and run like active recovery—breathe and reset. The one tip: break early and often on push-ups and strict pull-ups to avoid failure. Singles are fine late. Common mistakes: going unbroken early, death-by-failure on strict pull-ups, sloppy DU rhythm. Fuel, hydrate, and chalk smartly.

Benchmark Notes

This is an ultra-endurance chipper combining high-volume gymnastics, monostructural cardio, and a weighted vest component. The workout totals: 300 air squats, 200 push-ups, 100 strict pull-ups, 10 mile bike, 3 mile run, and 1000 double-unders, with the first 300 reps (150 air squats + 100 push-ups + 50 strict pull-ups) performed in a 20/14 lb weight vest. **ANCHOR REFERENCE**: The closest benchmarks are Murph (with vest: 2400-3000 sec for L10, 3600-4500 sec for L5, 5400-6600 sec for L1) and Angie (100 each of pull-up/push-up/sit-up/air squat: L10 900-1080 sec, L5 1320-1500 sec, L1 1980-2400 sec). This workout is significantly longer than both, combining Murph-like volume with additional endurance work. **MOVEMENT-BY-MOVEMENT BREAKDOWN**: **Segment 1: Weighted Vest Portion (150 Air Squats + 100 Push-Ups + 50 Strict Pull-Ups)** - 150 Air Squats with vest: Elite 1.8 sec/rep = 270 sec, Intermediate 2.5 sec/rep = 375 sec, Novice 3.5 sec/rep = 525 sec. Breaking into sets of 25-50 with 5-10 sec rest. - Transition: 5-10 sec - 100 Push-Ups with vest: Elite 2 sec/rep = 200 sec, Intermediate 3 sec/rep = 300 sec, Novice 5 sec/rep = 500 sec. Breaking into sets of 10-25 with 8-15 sec rest between sets. - Transition: 5-10 sec - 50 Strict Pull-Ups with vest: Elite 3 sec/rep = 150 sec, Intermediate 5 sec/rep = 250 sec, Novice 8 sec/rep = 400 sec. Strict pull-ups are significantly harder than kipping, especially with vest. Breaking into sets of 3-10 with 10-20 sec rest. - **Vest segment total**: Elite ~650 sec (10:50), Intermediate ~970 sec (16:10), Novice ~1475 sec (24:35) **Segment 2: 10 Mile Bike** - Elite pace: 18-20 mph = 27-33 min = 1620-1980 sec (use 1700 sec) - Intermediate: 14-16 mph = 37-43 min = 2220-2580 sec (use 2400 sec) - Novice: 10-12 mph = 50-60 min = 3000-3600 sec (use 3200 sec) - Transition: 10-15 sec **Segment 3: 3 Mile Run** - Elite: 6:00-6:30/mile = 18-19.5 min = 1080-1170 sec (use 1100 sec) - Intermediate: 8:30-9:30/mile = 25.5-28.5 min = 1530-1710 sec (use 1620 sec) - Novice: 11-13/mile = 33-39 min = 1980-2340 sec (use 2160 sec) - Fatigue from bike adds 5-10% to run times - Transition: 10-15 sec **Segment 4: 1000 Double-Unders** - Elite: 0.6 sec/rep in sets of 50-100 = 600 sec base + breaks = 720 sec - Intermediate: 0.8 sec/rep in sets of 20-50 = 800 sec base + breaks = 1020 sec - Novice: 1.2 sec/rep in sets of 10-30 = 1200 sec base + breaks = 1560 sec - Transition: 10-15 sec **Segment 5: Repeat (150 Air Squats + 100 Push-Ups + 50 Strict Pull-Ups, NO VEST)** - Without vest but with massive accumulated fatigue (30-40% slower than fresh) - 150 Air Squats: Elite 240 sec, Intermediate 420 sec, Novice 660 sec - 100 Push-Ups: Elite 180 sec, Intermediate 360 sec, Novice 600 sec - 50 Strict Pull-Ups: Elite 150 sec, Intermediate 300 sec, Novice 540 sec - **Final segment total**: Elite ~600 sec, Intermediate ~1110 sec, Novice ~1860 sec **TOTAL TIME ESTIMATES**: - **L10 (Elite)**: 650 + 1700 + 1100 + 720 + 600 + transitions (60 sec) = **4830 sec** ≈ **80 min** (3000 sec threshold for top tier) - **L5 (Intermediate)**: 970 + 2400 + 1620 + 1020 + 1110 + transitions (90 sec) = **7210 sec** ≈ **120 min** (4500 sec) - **L1 (Novice)**: 1475 + 3200 + 2160 + 1560 + 1860 + transitions (120 sec) = **10375 sec** ≈ **173 min** (7200 sec) This workout is approximately 1.6-2x the duration of Murph with vest, accounting for the additional bike, run, and double-under volume. The strict pull-ups (vs kipping in Murph) add significant difficulty. **FINAL BENCHMARK RECAP**: - **L10 Male**: 3000 sec (50:00) - **L5 Male**: 4500 sec (75:00) - **L1 Male**: 7200 sec (120:00) - **L10 Female**: 3300 sec (55:00) - **L5 Female**: 5100 sec (85:00) - **L1 Female**: 8100 sec (135:00)

Modality Profile

Time is split between extensive monostructural work (10-mile bike, 3-mile run, 1,000 double-unders) and large sets of bodyweight gymnastics (squats, push-ups, strict pull-ups). There is no traditional weightlifting; the vest only lightly loads the opening gymnastics volume.

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