Workout Description

Why This Workout Is Very Hard

The combination of 612 walking lunges (high volume leg work) with mandatory air squats every 5 minutes creates severe leg fatigue. The 46 burpees add metabolic stress, while the push-ups become increasingly difficult under fatigue. The EMOM-style squats/push-ups prevent adequate recovery and force a pace. Most athletes will take 35-45 minutes, making this a long, grinding workout with forced work intervals.

Benchmark Times for Justice for George

• Elite: <22:00
• Advanced: 24:00-26:00
• Intermediate: 28:00-30:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high volume of lower body work with lunges, plus recurring bodyweight movements every 5 minutes tests muscular endurance extensively.
• Endurance (8/10): High volume lunges combined with recurring bursts of air squats and push-ups creates significant cardiovascular demand over an extended period.
• Flexibility (4/10): Walking lunges require decent hip mobility and balance, while air squats demand moderate hip and ankle range of motion.
• Speed (3/10): Steady pacing is more important than speed, though the 5-minute intervals require some urgency to complete the prescribed work.
• Strength (2/10): Exclusively bodyweight movements with no external load, focusing on endurance rather than maximal strength.
• Power (2/10): Burpees provide some explosive element, but the workout primarily tests endurance and stamina rather than power output.

Movements

• Walking Lunge
• Burpee
• Air Squat
• Push-Up

Scaling Options

Reduce total walking lunges to 400-500 reps. Decrease burpees to 30-35 reps. For the EMOM portion, scale to: 15-20 air squats and 10-15 push-ups. Push-ups can be modified to box/bench push-ups or knee push-ups. Consider extending the EMOM interval to 6 minutes for beginners. Alternative: Convert lunges to alternating reverse lunges in place.

Scaling Explanation

Scale if unable to maintain proper lunge form for 50+ reps, cannot perform 5+ strict push-ups, or if basic air squat mechanics need work. Target completion time is 35-45 minutes. Priority is maintaining consistent movement standards throughout - scale volume to achieve this. Athletes should feel challenged but able to keep moving with minimal extended breaks. If rest periods exceed work periods, volume should be reduced.

Intended Stimulus

Long-duration oxidative workout (30-45 min) with periodic glycolytic bursts every 5 minutes. Primary challenge is maintaining steady output while managing fatigue from the EMOM-style interruptions. High volume of lower body work tests muscular endurance and mental toughness.

Coach Insight

Break lunges into sets of 50-75 to maintain form. Aim for consistent 25-30 lunges per minute. For burpees, sets of 8-12 are optimal. During the 5-min interruptions, complete air squats and push-ups quickly (1-2 minutes) to maximize recovery time before returning to main work. Keep transitions under 10 seconds. Common mistakes: rushing lunges early, not standing fully between reps, breaking push-ups into too many sets.

Benchmark Notes

Breaking down this chipper-style workout: 612 Walking Lunges: - Fresh pace: 3-4 sec/rep - Volume breakdown into sets of ~50 with increasing fatigue - First 200: 3.5 sec/rep = 700 sec - Next 200: 4 sec/rep = 800 sec - Final 212: 4.5 sec/rep = 954 sec Total lunge time: ~2454 sec 46 Burpees: - Fresh pace: 3-4 sec/rep - Fatigued from lunges: 4.5-5 sec/rep - Sets of 10-15 with brief breaks Total burpee time: ~230 sec Every 5 min EMOMs: - 25 Air Squats (~35-40 sec) - 20 Push-Ups (~30-35 sec) - Rest until next 5 min interval This workout structure is most similar to Angie (100 pull-ups, push-ups, sit-ups, squats) in terms of volume and single-movement fatigue. Using Angie's anchor points (L10: 900-1080 sec, L5: 1320-1500 sec, L1: 1980-2400 sec) but scaling up significantly due to: - Much higher total volume (612 vs 400 reps) - Walking lunges more taxing than air squats - EMOM structure forcing rest Final targets: L10 (Elite): 22-24 min (1320-1440 sec) L5 (Intermediate): 30-32 min (1800-1920 sec) L1 (Beginner): 40-45 min (2400-2700 sec)

Modality Profile

All movements (Walking Lunge, Burpee, Air Squat, Push-Up) are bodyweight/gymnastics movements. Walking Lunge and Air Squat are lower body gymnastics, Burpee is a full-body gymnastics movement, and Push-Up is an upper body gymnastics movement.