Workout Description

Why This Workout Is Hard

The 225/155 back squats are at the upper end of moderate weight, but performing 10 reps AND immediately running 400m creates significant leg fatigue that compounds over 3 rounds. The run prevents full recovery between squat sets. Most athletes will need to break up the squats by round 2-3. Expect 12-15 minutes of sustained effort with the legs as the major limiting factor.

Benchmark Times for Hitman

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Heavy back squats at 225/155 represent a significant strength demand, requiring substantial force production even when fatigued from running.
• Endurance (7/10): The 400m runs between heavy squats create significant cardiovascular demand. Three rounds of this couplet requires sustained aerobic capacity and mental fortitude.
• Stamina (6/10): Moderate rep scheme of heavy back squats combined with running tests local muscular endurance in legs and systemic fatigue resistance.
• Speed (6/10): Transitions between squats and runs must be quick, and maintaining run pace under fatigue is crucial for overall time.
• Flexibility (5/10): Full-depth back squats demand good hip and ankle mobility, especially under load. Running requires basic range of motion.
• Power (3/10): While squats can be explosive, the heavy load and fatigue typically result in more grinding reps than power production.

Movements

• Back Squat
• Run

Scaling Options

Weight reductions: 65-75% of 1RM back squat (185/125, 155/105, or 135/95). Sub front squats at 60-70% if back rack mobility limited. Run modifications: 200m runs, 500m row, or 1-minute assault bike. Volume options: Reduce to 2 rounds or 8 reps per round. Target 2-3 sets per round regardless of weight.

Scaling Explanation

Scale if 225/155 is above 75% of 1RM back squat or cannot perform 15+ reps at prescribed weight with good form. Athletes should maintain ability to complete squats in 2-3 sets maximum per round. Form deterioration or rest periods over 45 seconds indicate need to reduce weight. Target time domain 12-18 minutes - scale to stay within this range. Prioritize maintaining full squat depth and proper bracing over prescribed weight.

Intended Stimulus

Moderate-length glycolytic workout (12-18 minutes) combining heavy strength and monostructural cardio. Tests ability to maintain form on heavy back squats under increasing fatigue while managing heart rate spikes from runs. Primary challenge is strength-endurance and mental toughness.

Coach Insight

Break squats into 2-3 sets (4-3-3 or 5-5) from the start - don't go unbroken early. Rest 20-30 seconds between sets. Maintain consistent run pace - resist urge to sprint first round. Focus on full depth in squats even when fatigued. Common mistakes: rushing first round, failing to brace core on later squats, excessive rest between movements. Keep transitions under 10 seconds.

Benchmark Notes

This workout is similar to Helen (3 rounds of 400m run + other movements) but with heavy back squats instead of KB swings and pull-ups. Using Helen as our anchor (L10: 7:30-8:30 male / 8:30-9:30 female). Breakdown per round for elite male: Back Squats (225): 10 reps at 3-4s each = 30-40s 400m Run: 75-90s Transition: 5-10s Total per round: 110-140s Fatigue multipliers: Round 1: 1.0x (120s) Round 2: 1.2x (144s) Round 3: 1.3x (156s) Total elite time: ~420s (7:00) The heavier loading on back squats (225 vs Helen's 53lb KB swings) is offset by fewer total movements (no pull-ups), making this slightly faster than Helen for top athletes but more challenging for intermediates due to the heavy squats. L10 (elite): 6:00-7:00 L5 (intermediate): 10:00-11:00 L1 (beginner): 18:00-20:00 Female times are ~15% slower due to both the run pacing and the heavier relative loading of the back squats at 155lb.

Modality Profile

Back Squat is a weightlifting (W) movement as it uses external load. Run is a monostructural (M) movement. With two movements split across two modalities, we use a 50/50 split.