Workout Description

Why This Workout Is Hard

This workout combines significant running volume (3.8 miles total) with bodyweight movements in a descending format that offers minimal rest. The cumulative fatigue from running impacts the bodyweight movements, while the burpees early on create an initial cardiovascular spike. The workout's length (25-35 minutes for average athletes) and continuous nature with no built-in rest makes sustained intensity challenging.

Benchmark Times for Dr. Alex Paley

• 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:

• Endurance (9/10): Heavy emphasis on running with decreasing distances (1 mile, 800m, 600m) combined with bodyweight movements creates sustained cardiovascular demand throughout the entire workout.
• Stamina (7/10): High volume of bodyweight movements (50 burpees, 50 air squats, 45 push-ups) combined with running tests muscular endurance, particularly in pushing mechanics.
• Speed (6/10): Transitions between running and bodyweight movements must be quick. Decreasing run distances encourage faster pacing in later rounds.
• Flexibility (3/10): Basic mobility required for burpees, air squats, and push-ups. No extreme ranges of motion or challenging positions needed.
• Strength (2/10): Exclusively bodyweight movements with no external load. Strength demands are minimal and focused on basic pushing and squatting patterns.
• Power (2/10): Limited power output required. Burpees have some explosive component, but workout emphasizes endurance over power production.

Movements

• Air Squat
• Burpee
• Push-Up
• Run

Scaling Options

Run distances can be reduced to 800m/400m/300m respectively. Burpees can be reduced to 30-40 reps. Step-back burpees are acceptable for newer athletes. Air squats can be reduced to 15-20 per round, ensuring full depth. Push-ups can be performed from knees or with hand-elevated position, maintaining 8-12 reps per round. Walking is acceptable on runs if needed, but encourage light jogging when possible.

Scaling Explanation

Scale if unable to run continuously for 8+ minutes or perform 10+ standard push-ups when fresh. Priority is maintaining consistent movement throughout workout rather than specific movement standards. Target completion time is 25-35 minutes. Scale to maintain steady work rate - long breaks between movements indicate need for volume reduction. Athletes should be able to maintain running pace within 30 seconds per 400m across all distances.

Intended Stimulus

Long aerobic conditioning piece (25-35 minutes) with decreasing run distances and bodyweight movements. Primary energy system is oxidative with glycolytic spikes during bodyweight movements. Tests aerobic capacity and ability to maintain consistent effort across varied distances. Mental challenge comes from long time domain and decreasing work portions.

Coach Insight

Start conservative on the mile run - this is a long workout. Aim for consistent 800m and 600m split times rather than fading significantly. Break burpees into sets of 10-15 to maintain steady output. For air squats and push-ups, consider 5-10 rep sets with minimal rest. Common mistake is running first mile too fast and burning out. Focus on maintaining good form on push-ups as fatigue sets in during final rounds. Quick transitions between movements will improve overall time more than pushing individual segments too hard.

Benchmark Notes

Breaking down the workout: 1. First section: - 1 mile run: 330-480s base - 50 burpees: 150-200s 2. Second section (2 rounds): - 800m run: 150-210s per round - 25 air squats: 25-38s per round 3. Third section (3 rounds): - 600m run: 110-160s per round - 15 push-ups: 15-23s per round Using Helen (3 rounds of 400m run + movements) as primary anchor, but adjusting up significantly due to: - Greater total running volume (1 mile + 2x800m + 3x600m = 4.2 miles vs Helen's 1.2km) - Additional burpee section up front Helen L10 is 450-510s for men. This workout has ~3.5x the running volume plus burpees, so multiplying by ~2.5x after accounting for fatigue patterns. L10 target: 14:00 (840s) L5 target: 20:00 (1200s) L1 target: 30:00 (1800s) Female times adjusted up 15% due to running volume being the primary driver.

Modality Profile

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