Workout Description

Why This Workout Is Hard

This workout combines significant running volume (4,000m total) with burpees in a descending-ascending pyramid that creates sustained cardiovascular stress. The middle portion provides minimal relief as the runs get shorter but burpees remain challenging. The final 2,400m of running occurs under accumulated fatigue, and the total duration (25-35 minutes for average athletes) makes pacing crucial.

Benchmark Times for I Can’t Breathe

• Elite: <17:00
• Advanced: 19:00-21:00
• Intermediate: 23:00-25:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Long-distance running totaling 6km combined with burpees creates significant cardiovascular demand. The descending-ascending rep scheme maintains high aerobic stress throughout.
• Stamina (7/10): 110 total burpees mixed with running tests muscular endurance, particularly in the shoulders, core, and legs through repeated loading cycles.
• Speed (6/10): Transitions between running and burpees, plus the ability to maintain quick burpee cycles, significantly impacts workout time.
• Power (4/10): Burpees have a power component in the jump and push-up position, but fatigue will limit explosive output.
• Flexibility (3/10): Basic mobility needed for burpees including hip flexion and shoulder extension. Running requires normal range of motion.
• Strength (2/10): Relies primarily on bodyweight movements. Burpees require some strength but not maximal force production.

Movements

• Burpee
• Run

Scaling Options

Running Modifications: - Reduce distances by half (800/400/200m) - Row or bike equivalent distances - Walk portions as needed Burpee Modifications: - Step-back burpees instead of jumping - Eliminate push-up portion - Reduce reps by half (15/10/5) - Take longer rest between sets Total Volume Options: - Cut workout in half (stop after 400m run) - Remove final 1600m run - Cap time at 35 minutes

Scaling Explanation

Scale if you cannot run 1600m continuously or perform 10 unbroken burpees when fresh. Target completion time is 25-35 minutes - scaling should allow you to maintain consistent movement with minimal extended breaks. Prioritize steady running pace over burpee speed. Signs to scale include: history of lower back issues, current running injuries, or if you typically require over 12 minutes for a mile run. Focus on maintaining intensity rather than completing full volume at reduced pace.

Intended Stimulus

Long aerobic conditioning piece (25-35 minutes) with descending-ascending pyramid structure. Primary focus is oxidative energy system with glycolytic spikes during burpee sets. Tests aerobic capacity and mental resilience through distance running while managing fatigue from high-intensity burpee intervals.

Coach Insight

Break this workout into 5 distinct chunks mentally. Run the first 1600m at a sustainable aerobic pace (70-75% effort). For burpees, break sets of 30 into 15-15 or 10-10-10, sets of 20 into 10-10, and do sets of 10 unbroken. Maintain consistent run pace through middle distances - resist urge to sprint shorter runs. Stand tall and breathe during burpees; avoid rushing into face-plant position. Final 1600m will test mental fortitude - focus on form and steady breathing. Most athletes break down in final 800m due to cumulative fatigue.

Benchmark Notes

This is a running-heavy chipper with burpees interspersed. Let's break it down: 1. Running Components: - 1600m x 2 = 3200m total - 800m x 2 = 1600m total - 400m x 2 = 800m total Total running = 5600m (3.5 miles) 2. Burpee Components: - 30 + 20 + 10 + 20 + 30 = 110 total burpees Using Helen (3 rounds of 400m run + KB swings + pull-ups) as our closest anchor, which takes L10 athletes 7:30-8:30 and L5 athletes 10:30-11:30. This workout has ~4x the running volume of Helen and replaces the KB swings and pull-ups with burpees. The burpee volume is significant but less taxing than Helen's gymnastics. Calculation: 1. Fresh state running paces: - 1600m: 5:30-6:30 - 800m: 2:45-3:15 - 400m: 1:15-1:45 2. Burpee sets: - First 30: 2-3 min - Middle sets: 1.5-2 min each - Final 30: 3-4 min (heavy fatigue) 3. Fatigue multipliers: - Second 800m/400m: +15% - Final 1600m: +25% - Later burpee sets: +20-30% L10 target: 17-18 minutes (1020-1080 seconds) L5 target: 25-26 minutes (1500-1560 seconds) L1 target: 40-42 minutes (2400-2520 seconds) Female pacing typically 12-15% slower on runs and similar on burpees, leading to ~15% overall adjustment. Recap: Male - L10: 17:00-18:00 | L5: 25:00-26:00 | L1: 40:00-42:00 Female - L10: 20:00-21:00 | L5: 28:00-29:00 | L1: 45:00-47:00

Modality Profile

Burpee is a gymnastics (bodyweight) movement, Run is monostructural cardio. With two movements split across two modalities, this results in a 50/50 split between G and M.