Workout Description

Why This Workout Is Medium

Coffland is long and mentally demanding, but movement complexity is basic and total counted reps are limited to push-ups. Most of the work is bodyweight with extended running between hangs. Expect 30–50 minutes for many athletes. The framework rates density low, complexity low-to-moderate, and time domain high, combining to a medium overall difficulty despite significant grip fatigue.

Benchmark Times for Coffland

• Elite: <26:40
• Advanced: 29:10-31:40
• Intermediate: 35:00-40:00
• Beginner: >70:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Sustained bar hang accumulation plus multiple sets of push-ups test muscular endurance of the shoulders, grip, and trunk for a prolonged period.
• Endurance (7/10): Repeated 800 m efforts make this an aerobic grind. Most total time is spent running between hangs, favoring steady pacing and breathing control over short sprints.
• Speed (3/10): Transitions are simple, but long run segments and grip management prevent sprint cycling. Smooth, consistent movement beats speed bursts.
• Strength (2/10): No heavy external loading. Strength demands are limited to supporting bodyweight during the hang and pressing through push-ups.
• Flexibility (2/10): Basic shoulder overhead range for a comfortable, active bar hang and normal push-up positions. No advanced mobility is required.
• Power (2/10): No explosive lifts or jumps. The stimulus is steady, not ballistic, with controlled holds, runs, and strict push-ups.

Movements

• Push-Up
• Run
• Hang Hold

Scaling Options

Scale to: 4-minute cumulative hang + 600 m run + 20 push-ups per drop • Bar hang with band or rings support + 600–800 m run + 15–20 push-ups • 6-minute farmer hold (2 DB/KB light) + 400 m run + 15 elevated push-ups

Scaling Explanation

These options reduce time under tension, running distance, and pressing volume while preserving the workout’s grip-centric, aerobic, and bodyweight endurance stimulus.

Intended Stimulus

A long, steady grinder with heavy grip fatigue. Aim to minimize the number of drops by banking smart, sustainable hang sets early. Runs should feel controlled—not sprints—and push-ups steady and unbroken or in quick, small sets. Expect a mental battle as the hang and shoulders accumulate fatigue.

Coach Insight

Pace the hang early. Break before redlining your grip so you can reduce total drops. Your plan should minimize total running and push-ups, not maximize any one split. The one tip: active hang—depress the shoulders and maintain a hook/grip strategy you can hold for 45–90 seconds repeatedly. Avoid sprinting the runs or burning out push-ups early. Rest just enough to preserve grip before re-hanging.

Benchmark Notes

These times estimate total completion from beginner to elite based on 2–6 bar drops (runs) and 60–180 push-ups. Faster athletes minimize drops, run steady, and manage large hang sets. Slower times reflect more drops, accumulating more 800 m runs and push-ups.

Modality Profile

The workout is entirely bodyweight. Time is roughly split between gymnastics (bar hang and push-ups) and monostructural running. Most athletes will spend slightly more time on gymnastics due to cumulative hang setup, push-up breaks, and fatigue-driven rest.

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