Workout Description

Why This Workout Is Very Hard

The weighted vest transforms what would be a Hard workout into Very Hard by amplifying fatigue across all elements. The 20/14lb vest makes running more demanding and significantly impacts the high-volume push-ups (100 reps twice). The combination of running and bodyweight movements creates compounding fatigue with no built-in rest. Most athletes will need to break push-ups into many sets, especially on round 2. Expect 35-45 minutes of sustained effort.

Benchmark Times for Chapman

• Elite: <22:00
• Advanced: 24:00-26:00
• Intermediate: 28:00-30:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Three 1,200m runs with a weight vest create significant cardiovascular demand, while high-volume bodyweight movements between runs maintain elevated heart rate throughout.
• Stamina (8/10): High volume push-ups and sit-ups (200 each) test muscular endurance, especially with added vest weight making each rep more demanding.
• Speed (5/10): Maintaining consistent pace on runs and efficient transitions between movements is crucial. Vest weight impacts ability to move quickly.
• Power (4/10): Broad jumps require explosive power, especially challenging with vest. Running speed diminished by vest weight and volume.
• Strength (3/10): Weight vest adds resistance to all movements, but primarily tests muscular endurance rather than maximal strength. Push-ups become more strength-focused.
• Flexibility (2/10): Basic mobility required for running mechanics and ground-based movements. Weight vest slightly restricts range of motion but doesn't add significant mobility demands.

Movements

• Run
• Push-Up
• Broad Jump
• Sit-Up

Scaling Options

Remove weight vest for newer athletes. Reduce push-ups to 50-75 per round. Scale to walking lunges instead of broad jumps. Reduce run distance to 800m. Sub V-ups or crunches for sit-ups if needed. Can partition push-ups into smaller sets (10-15 reps) with quick breaks. For advanced scaling, keep vest but reduce push-ups to 60 per round.

Scaling Explanation

Scale if unable to perform 30+ push-ups unbroken when fresh or if running with vest causes form breakdown. Priority is maintaining consistent movement and avoiding long breaks. Target time is 25-35 minutes - scale volume if projected over 40 minutes. Athletes should be able to keep running portions at steady pace (not walking). Form on push-ups should remain strong through final round.

Intended Stimulus

Long-duration oxidative workout (25-35 minutes) with added load stress from weight vest. Tests muscular endurance and stamina while maintaining running economy. Primary challenge is mental fortitude and pacing through high-volume calisthenics with added load.

Coach Insight

Break push-ups into manageable sets early (sets of 20-25) to avoid burnout. Maintain consistent run pace across all three rounds - resist urge to sprint first run. For broad jumps, focus on soft landings and quick reset. Consider breaking sit-ups into 4 sets of 25 with brief shakes. Transition quickly between movements but don't rush setup. Most athletes fade significantly on final run and push-up section.

Benchmark Notes

This workout is most similar to Angie (100 pull-ups, push-ups, sit-ups, squats) but with added running and broad jumps, plus a weight vest. Breaking it down: 1. Base Angie anchors: L10=15-18min, L5=22-25min, L1=33-40min 2. Modifications from Angie: - 3x 1200m runs (3600m total) with vest: ~6-8min per run for elite - Push-ups/sit-ups same volume as Angie (200 total each) - Broad jumps (50 total) add ~1-2min - Weight vest adds ~15% time penalty Round breakdown (L10 athlete): - First 1200m run: 360s - 100 push-ups: 180s (1.8s/rep with vest) - 25 broad jumps: 60s - 100 sit-ups: 150s - Second 1200m: 390s (fatigue) - 100 push-ups: 210s (fatigue+vest) - 25 broad jumps: 70s - 100 sit-ups: 180s - Final 1200m: 420s Total for L10: ~22min (1320s) L5: ~30min (1800s) L1: ~45min (2700s) Female times adjusted +15% due to vest weight difference and push-up volume. Recap: Male - L10: 22min, L5: 30min, L1: 45min Female - L10: 26min, L5: 34min, L1: 50min

Modality Profile

Run (M), Push-Up (G), Broad Jump (G), Sit-Up (G). Total 4 movements: 3 gymnastics movements (Push-Up, Broad Jump, Sit-Up) and 1 monostructural movement (Run). Rounded to nearest 10% for clean numbers from 75/25 to 50/50 split.