Workout Description

Why This Workout Is Hard

The combination of a 1K run buy-in, followed by high-volume bodyweight movements (especially 21 burpees per round), creates significant cardiovascular fatigue. The med ball cleans, while light, become challenging under accumulated fatigue. The 1K buy-out run is particularly brutal after 105 burpees. Average time domain of 25-30 minutes means sustained effort with minimal built-in rest.

Benchmark Times for Lorenzo

• 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 push-ups, med ball cleans, and especially burpees tests muscular endurance across multiple muscle groups with minimal rest.
• Endurance (8/10): Two 1000m runs bookend this workout, and the high-rep bodyweight movements between create sustained cardiovascular demand throughout the entire piece.
• Speed (7/10): For-time format with high-rep rounds demands quick transitions and efficient movement cycling to maintain intensity.
• Flexibility (3/10): Basic mobility needed for burpees and medicine ball cleans. No extreme ranges of motion required.
• Power (3/10): Medicine ball cleans have some power component, but most movements are more endurance-focused than explosive.
• Strength (2/10): Mostly bodyweight movements with light medicine ball work. Strength demands are minimal compared to stamina requirements.

Movements

• Run
• Push-Up
• Medicine Ball Clean
• Burpee

Scaling Options

Push-ups: Elevate hands on box/bench or do from knees. Med ball: Reduce to 14/10 lb or substitute with light dumbbell power cleans. Burpees: Step back instead of jumping, remove push-up portion. Runs: Reduce to 800m or substitute 500m row. Volume option: Reduce to 4 or 3 rounds while keeping run distances. Time cap suggestion: 35 minutes.

Scaling Explanation

Scale if you cannot perform 10+ strict push-ups unbroken when fresh, struggle with proper med ball clean technique, or typically take over 12 minutes for a 1-mile run. The goal is to keep moving steadily with good form - rest periods shouldn't exceed 20-30 seconds between movements. Target completion time is 20-30 minutes. Prioritize maintaining proper push-up depth and full hip extension on med ball cleans over speed.

Intended Stimulus

Moderate-to-long glycolytic workout (20-30 minutes) with significant oxidative demand from the runs. Primary challenge is maintaining consistent output across bodyweight movements while managing cumulative fatigue. The run bookends create an aerobic tax that impacts the middle grinding section.

Coach Insight

Break up the push-ups early (sets of 5-7) to avoid form breakdown. Keep med ball cleans smooth and controlled - don't rush the pickup or catch. For burpees, find a sustainable rhythm rather than sprinting. The first run should feel controlled (70-80% effort) as it's just the beginning. Save energy for the middle rounds where most people struggle. Quick transitions between movements will matter more than sprint speed on any single element.

Benchmark Notes

This workout is most similar to Kelly (5 rounds of running + high-rep movements) but with slightly less volume. Breaking it down: 1. Buy-in 1000m run: 195-270s fresh state 2. Five rounds of: - 15 Push-ups (15-23s per round with fatigue) - 20 Med Ball Cleans (40-60s per round) - 21 Burpees (63-84s per round) 3. Buy-out 1000m run: 215-297s fatigued state Round progression with fatigue multipliers: R1: 118-167s (1.0x) R2: 130-184s (1.1x) R3: 142-201s (1.2x) R4: 154-218s (1.3x) R5: 166-235s (1.4x) Transitions between movements: ~5-10s per transition Total time ranges: - Elite (L10): 14:00-15:00 - Intermediate (L5): 20:00-22:00 - Beginner (L1): 28:00-32:00 Compared to Kelly benchmark (15:30-17:30 elite), this workout should be about 10% faster due to less total volume, though the burpees add significant fatigue factor. Female times adjusted 10-15% slower due to slightly higher impact of burpees and med ball volume. Final targets: Male L10: 14:00 / L5: 20:00 / L1: 30:00 Female L10: 16:00 / L5: 22:00 / L1: 32:00

Modality Profile

Of the 4 movements: Push-Up and Burpee are Gymnastics (2), Run is Monostructural (1), and Medicine Ball Clean is Weightlifting (1). With 2/4 movements being W, and 1/4 each for G and M, rounded to clean numbers: 25/25/50 split.

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