Workout Description

Why This Workout Is Medium

Open WOD (AMRAP). 15 mins: ascending burpee pull-ups, ascending shuttle runs. Tests increasing volume bodyweight/conditioning.

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): AMRAP in 15 minutes: 5 Burpee Pull-Ups, 10 Shuttle Runs (25ft out, 25ft back), with shuttle runs increasing by 10 each round and burpee pull-ups increasing by 5 after each round. This tests cardiovascular endurance and the ability to manage increasing work volume over a moderate duration.
• Stamina (7/10): The escalating reps of burpee pull-ups (full-body + pulling stamina) and shuttle runs (leg/agility stamina) will test the ability to sustain output as both volume and intensity per round effectively increase.
• Speed (6/10): Fast cycling of burpee pull-ups and quick shuttle runs are key, especially in early rounds. Managing the increasing shuttle run distance becomes a pacing challenge.
• Power (4/10): The jump in the burpee and the pull-up kip are explosive. Shuttle runs require quick acceleration/deceleration. Maintaining power as reps increase is challenging.
• Strength (3/10): Burpee pull-ups require relative bodyweight strength for the pull-up and push-up components. Shuttle runs are primarily agility/conditioning.
• Flexibility (2/10): Basic mobility for burpees, pull-ups, and shuttle runs.

Modality Profile

A couplet of a gymnastics movement (Burpee Pull-up) and a monostructural movement (Shuttle Run). The stimulus is evenly split between G and M.

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