Workout Description

Why This Workout Is Hard

This workout combines moderate loads with high volume (92 reps per round) and no built-in rest periods. The 400m runs create significant cardiovascular fatigue before each round of movements. The changing bodyweight exercises target different muscle groups but maintain high volume, with particularly challenging combinations in later rounds (38 burpees after 400m run). Average time domain of 25-35 minutes creates substantial accumulated fatigue.

Benchmark Times for Goodell

• 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): High volume of compound movements with varied bodyweight exercises tests muscular endurance across multiple muscle groups, especially with 38 reps per round.
• Endurance (8/10): The 400m runs and high-rep bodyweight movements across 5 rounds create significant cardiovascular demand, with running accounting for 2000m total distance.
• Speed (7/10): Quick transitions between movements and fast cycling of moderate-load exercises are crucial for optimal performance in this time-priority workout.
• Power (6/10): Wall balls and kettlebell swings are power movements, while the varied bodyweight exercises include explosive elements like burpees.
• Flexibility (5/10): Wall balls require overhead mobility, kettlebell swings need hip flexibility, and lunges demand good ankle/hip range of motion.
• Strength (4/10): Moderate loads in wall balls and kettlebell swings provide some strength stimulus, but primarily tests strength endurance rather than maximal strength.

Movements

• Run
• Wall Ball
• Kettlebell Swing
• Push-Up
• Air Squat
• Pull-Up
• Alternating Lunge
• Burpee

Scaling Options

Run: Reduce to 200m or substitute row/bike. Wall Balls: Reduce weight to 14/10lb or height to 8ft. Kettlebell: Scale to 35/26lb. Push-ups: Elevate hands or do from knees. Pull-ups: Ring rows or banded pull-ups. Air Squats: Reduce depth or use target/box for consistency. Lunges: Reduce range of motion or step-ups. Burpees: Step-back version or eliminate jump. Consider reducing 38 reps to 25 for scaled athletes.

Scaling Explanation

Scale if unable to maintain sub-2:00 400m pace, perform 10+ unbroken push-ups, or complete 5+ strict pull-ups. Priority is maintaining consistent movement through all five rounds while keeping intensity high. Target time domain is 15-25 minutes - scale volume if exceeding this range. Form deterioration on push-ups or pull-ups is key indicator for scaling. Goal is to keep moving with minimal extended breaks while maintaining proper movement patterns.

Intended Stimulus

Moderate-length metabolic conditioning workout (15-25 minutes) targeting primarily the oxidative energy system with glycolytic spikes. The combination of running and varied bodyweight movements creates a full-body endurance challenge with emphasis on posterior chain and core stability. The changing movement pattern for the 38 reps adds mental complexity and prevents excessive local muscle fatigue.

Coach Insight

Break the 400m runs into a sustainable pace - this isn't a sprint workout. For wall balls, sets of 7-7-6 work well to maintain rhythm. Keep kettlebell swings powerful but controlled in sets of 7-7. For the varying 38 reps: Round 1 (Push-ups): Break into 13-13-12, maintain plank position. Round 2 (Air Squats): Sets of 15-15-8, focus on depth. Round 3 (Pull-ups): 8-8-8-8-6, quick singles if needed. Round 4 (Lunges): 20-18, alternating sides smoothly. Round 5 (Burpees): 10-10-10-8, pace yourself as this is the final push.

Benchmark Notes

This workout is most similar to Kelly (5 rounds of running + high-rep movements) but with slightly less volume. Analysis: Per Round: - 400m Run: 90-120s (increasing with fatigue) - 20 Wall Balls: 45-60s (including transitions) - 14 KB Swings: 25-35s - 38 varied movements: R1 Push-Ups: 60-75s R2 Air Squats: 45-60s R3 Pull-Ups: 75-90s R4 Alt Lunges: 60-75s R5 Burpees: 120-150s Fatigue multipliers: - Rounds 1-2: 1.0x - Rounds 3-4: 1.2x - Round 5: 1.3x Using Kelly as anchor (L10 M: 930-1050s, F: 1020-1170s) This workout has: - Same run distance - Fewer wall balls (20 vs 30) - Added KB swings - Variable bodyweight movements Projected times slightly faster than Kelly due to reduced wall ball volume but offset by burpees in final round. Recap: Men: L10: 14:00 (840s) L5: 20:00 (1200s) L1: 30:00 (1800s) Women: L10: 17:00 (1020s) L5: 23:00 (1380s) L1: 33:00 (1980s)

Modality Profile

Of 8 total movements: GYMNASTICS (4): Push-Up, Air Squat, Pull-Up, Alternating Lunge, Burpee. MONOSTRUCTURAL (1): Run. WEIGHTLIFTING (3): Wall Ball, Kettlebell Swing. Rounded to nearest 10% from raw calculation of G:50%, M:12.5%, W:37.5%