Workout Description

Why This Workout Is Hard

The weight vest transforms otherwise manageable movements into a significant challenge over 22 minutes. While one partner gets brief recovery during the run, the sit-ups and burpees become increasingly difficult under constant load. The continuous nature, vest weight, and workout length create substantial cumulative fatigue, though the partner format prevents complete exhaustion.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): The combination of running intervals and continuous bodyweight movements with a weight vest creates significant cardiovascular demand over 22 minutes of work.
• Stamina (7/10): High-volume burpees and sit-ups challenge muscular endurance, especially with added vest weight. Running prevents full recovery between rounds.
• Speed (6/10): Quick transitions between movements and maintaining run pace are crucial. Partner format encourages faster cycling of movements.
• Flexibility (4/10): Burpees require decent hip and shoulder mobility, especially with vest. Running and sit-ups need basic range of motion.
• Strength (3/10): Weight vest adds resistance to all movements, but primarily tests strength endurance rather than maximal strength.
• Power (3/10): Burpees have some explosive component, but the vest and high volume make this more endurance-focused than power-focused.

Movements

• Burpee
• Sit-Up
• Run

Scaling Options

Remove weight vest for beginners or those with movement limitations. Reduce run distance to 200m or 300m for less conditioned athletes. Scale burpees to step-back version or reduce count to 15. For sit-ups, allow AbMat or anchor feet if needed. Can reduce work interval to 15 reps each movement. Time cap can be adjusted to 15-18 minutes for scaled versions.

Scaling Explanation

Scale if unable to maintain proper burpee form with vest, if 400m runs take over 2:30, or if sit-ups/burpees cannot be completed within partner's run time. Priority is maintaining consistent movement standards throughout - better to scale and keep intensity than compromise form. Target is 6-8 rounds per person. Athletes should be able to speak in short sentences during runs. Scale to achieve 15-20 burpees per minute average pace.

Intended Stimulus

Moderate-length (22 min) mixed modal workout targeting both glycolytic and oxidative energy systems. Primary challenge is maintaining consistent output while wearing a weight vest. The workout combines short intense bursts (sit-ups/burpees) with aerobic recovery periods (run). Partner format creates natural work-rest intervals, though vest adds constant load bearing challenge.

Coach Insight

Partners should establish sustainable rhythm early - rushing first few rounds will impact later performance. Partner A should aim for unbroken sit-ups but break burpees into 2-3 sets (7-7-6 or 10-10). Quick transitions between movements are crucial. Running partner should maintain consistent 400m pace rather than sprinting. Hydration available during partner's work. Watch form degradation on burpees when fatigued - maintain full chest-to-ground and full hip extension at top.

Benchmark Notes

Analysis based on Cindy benchmark (AMRAP 20: 5 pull-up, 10 push-up, 15 air squat) with adjustments: 1. Movement breakdown per round: - 20 sit-ups: ~30-35 sec - 20 burpees: ~60-70 sec - 400m run: ~75-90 sec with vest Base round time: ~165-195 seconds (2:45-3:15) Fatigue factors: - Weight vest adds ~10-15% difficulty - Partner format allows partial recovery during run - Run becomes 15-20% slower in later rounds - Core/burpee capacity degrades ~20% by end Comparing to Cindy anchor (L10: 25-30 rounds in 20 min): - This workout is ~22 min vs 20 min (+10%) - Each round takes longer but has built-in rest - Partner format means roughly half the work time Projected rounds: L10: 8.5-9.0 rounds L5: 5.5-6.0 rounds L1: 3.0-3.5 rounds Final targets (total team rounds): Male: L10: 8.5+, L5: 6.0, L1: 3.5 Female: L10: 8.0+, L5: 5.5, L1: 3.0

Modality Profile

Of the 3 movements: Burpee (G), Run (M), Sit-Up (G). Two movements are Gymnastics (Burpee, Sit-Up) and one is Monostructural (Run). With 2/3 movements being gymnastics, rounded to nearest 10%, this gives us 70% G and 30% M.

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