Workout Description

Why This Workout Is Hard

While individual elements are moderate, the combination creates significant challenge. The high-rep bodyweight movements (40/30/20) compound fatigue rapidly, with burpees particularly taxing after squats and push-ups. The 400m run prevents full recovery between rounds. Most athletes will complete in 25-35 minutes, but maintaining intensity becomes increasingly difficult as shoulder/leg fatigue accumulates across rounds.

Benchmark Times for Dee

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Very high rep scheme (360 reps total plus running) tests muscular endurance in legs, pushing, and full-body capacity through burpees.
• Endurance (8/10): High-volume bodyweight movements combined with running creates significant cardiovascular demand across 4 rounds. The 400m runs prevent full recovery between rounds.
• Speed (7/10): Quick transitions between movements and maintaining a fast cycle rate on bodyweight movements is crucial for good times.
• Flexibility (3/10): Standard mobility requirements for squats, push-ups, and burpees. No extreme ranges of motion needed.
• Power (3/10): Burpees require some explosive elements, but the high volume favors paced execution over maximum power output.
• Strength (2/10): Exclusively bodyweight movements with no external load. Strength demands are primarily related to body control and positioning.

Movements

• Air Squat
• Hand Release Push-Up
• Burpee
• Run

Scaling Options

Level 1 (Beginner): 3 rounds, 25 air squats, 15 knee push-ups, 10 burpees, 200m run. Level 2 (Intermediate): 4 rounds, 30 air squats, 20 push-ups (regular), 15 burpees, 400m run. For push-ups: elevate hands on box/bench as needed. For burpees: step-back version or remove push-up. For runs: reduce to 200-300m or substitute row/bike at moderate pace.

Scaling Explanation

Scale if unable to perform 10+ unbroken push-ups when fresh or if burpees take longer than 3-4 seconds each. Movement quality should remain consistent through all rounds - scale volume or intensity if form deteriorates significantly. Target time is 12-20 minutes. If projected finish is beyond 20 minutes, reduce volume or modify movements to maintain intended stimulus of sustained moderate-high intensity effort.

Intended Stimulus

Moderate-length glycolytic conditioning workout targeting the 12-20 minute time domain. Primary focus is on pushing sustained output while managing systemic fatigue. The workout tests both muscular endurance (high-volume bodyweight movements) and aerobic capacity (400m runs). The combination creates significant metabolic stress with brief recovery windows during runs.

Coach Insight

Break up the air squats early (sets of 15-20) to avoid burning out legs for runs. Hand-release push-ups should be broken into 3-4 sets by round 2-3. Quick transitions between movements are crucial, but don't rush the first round. Pace the runs at 70-80% effort - they provide active recovery. Common mistakes include: rushing first round, not breaking up push-ups early enough, and walking the runs. Target even round times within 60-90 seconds of each other.

Benchmark Notes

This workout is similar to Angie in volume but with running added. Breaking down movement times: Per Round: - 40 Air Squats: 40-60s (1-1.5s each) - 30 Hand-Release Push-Ups: 45-60s (1.5-2s each) - 20 Burpees: 60-80s (3-4s each) - 400m Run: 75-120s Base round time: 220-320s Fatigue multipliers: - Round 1: 1.0x (220-320s) - Round 2: 1.1x (242-352s) - Round 3: 1.2x (264-384s) - Round 4: 1.3x (286-416s) Transitions between movements: ~10s x 3 per round = 30s x 4 rounds = 120s Total projected time ranges: L10 (Elite): 14:00-15:00 L5 (Intermediate): 20:00-22:00 L1 (Beginner): 28:00-32:00 Compared to Angie benchmark (which is 400 total reps without running), this workout has 360 reps plus 1600m running. The running addition makes this slightly longer than Angie despite fewer total reps. Using Angie's benchmarks (L10: 15-18min) as a base and adding time for the runs.

Modality Profile

Of the 4 movements: Air Squat (G), Hand Release Push Up (G), Burpee (G) are gymnastics movements, while Run (M) is monostructural. 3 out of 4 movements are gymnastics (75%) and 1 out of 4 is monostructural (25%). No weightlifting movements present.

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