Workout Description

Why This Workout Is Very Hard

This workout combines extreme endurance (two 5K runs) with high-volume bodyweight work (300 total reps) in between. The first 5K creates significant fatigue before the calisthenics, while the second 5K becomes extremely challenging on already-fatigued legs. Though movements are simple, the sheer volume and strategic pacing requirements make this brutal for average CrossFitters. Most will struggle to finish under the time cap.

Benchmark Times for Green

• Elite: <40:00
• Advanced: 45:00-50:00
• Intermediate: 55:00-60:00
• Beginner: >90:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Two 5K runs bookending a high-volume calisthenics workout creates an extreme test of aerobic capacity and mental fortitude over a long duration.
• Stamina (8/10): 300 total reps of bodyweight movements plus 10K of running demands significant muscular endurance, especially in pushing and leg muscles.
• Speed (4/10): Pacing is crucial, but sprint speed isn't emphasized. Success requires finding sustainable rhythm through calisthenics and runs.
• Flexibility (3/10): Standard mobility requirements for running mechanics and full range squats and push-ups, but nothing extreme.
• Strength (2/10): Basic bodyweight movements require minimal absolute strength; focus is on endurance rather than force production.
• Power (1/10): Workout emphasizes steady-state endurance over explosive output. No power-focused movements included.

Movements

• Air Squat
• Push-Up
• Run
• Sit-Up

Scaling Options

Reduce total distance: 3K runs instead of 5K. Modify push-ups to knee push-ups or elevated push-ups if needed. Scale sit-ups to crunches or V-ups if hip flexor strain occurs. Reduce rounds to 5-7 instead of 10 for newer athletes. Consider 80-minute time cap for scaled versions. Walking intervals are acceptable on runs - suggest 4:1 run/walk ratio. For very deconditioned athletes, 1K runs with 5 rounds of bodyweight work.

Scaling Explanation

Scale if unable to run 5K continuously under 35 minutes or perform 10 strict push-ups unbroken when fresh. Priority is maintaining consistent movement throughout entire workout rather than speed. Scaled athletes should finish between 60-80 minutes. Form breakdown on push-ups or sit-ups indicates need for modification. Goal is steady state cardio with active recovery periods, not redlining. Scale to maintain steady output across all portions of workout.

Intended Stimulus

Long-duration aerobic endurance workout (60-90 minutes) with primary focus on oxidative energy system. The workout combines sustained cardiovascular output with bodyweight movements performed at moderate intensity. Mental toughness is heavily tested through the monotonous nature and time domain. The middle couplet serves as active recovery between runs while maintaining elevated heart rate.

Coach Insight

Start conservatively on first 5K - aim for 70-75% max sustainable pace. During the bodyweight circuit, move steadily but don't sprint - treat as active recovery while maintaining form. Break up push-ups early (5/5) to avoid burnout. Keep transitions under 10 seconds between movements. For the final 5K, expect 20-30% slower pace than first run. Focus on steady breathing and efficient running mechanics throughout. Common mistake is starting too fast on first run and burning out early.

Benchmark Notes

Breaking down this workout: 1. First 5K run: - Using 5K run anchor (L10: 17-19min, L5: 25-27.5min, L1: 35-40min) - Fresh state timing 2. 10 rounds of calisthenics: - Air Squats: 1-1.5s/rep × 100 reps = 100-150s - Push-Ups: 1-1.5s/rep × 100 reps = 100-150s - Sit-Ups: 1-1.5s/rep × 100 reps = 100-150s - Adding fatigue multipliers for later rounds (1.3-1.5x) - Total bodyweight section: 8-12 minutes 3. Second 5K run: - Using 5K anchor but with significant fatigue multiplier (1.3-1.4x) - Heavy leg fatigue from squats and first run Total workout timing for elite (L10): - First 5K: ~18 min - Calisthenics: ~10 min - Second 5K: ~24 min - Transitions: ~2 min Total L10 time: ~54 min (3240s) Scaling from there using standard long-workout spreads (8-15%) and cross-referencing against Murph anchor times since this is a similar run-heavy sandwich workout with bodyweight movements. Final targets: Male: L10: 40-45 min L5: 60-65 min L1: 90-95 min Female (15% slower on runs, similar on bodyweight): L10: 50-55 min L5: 70-75 min L1: 100-105 min

Modality Profile

Of the 4 movements: Air Squat (G), Push-Up (G), and Sit-Up (G) are gymnastics movements (3 total). Run (M) is monostructural (1 total). No weightlifting movements present. Breakdown: 3/4 gymnastics (75%), 1/4 monostructural (25%), 0/4 weightlifting (0%).