Workout Description
For Time
5 mile Run
After each 5 minute run interval:
50 Air Squats
50 Push-Ups
Why This Workout Is Very Hard
Hero WOD. 5-mile run with high-vol squats/push-ups every 5 mins. Extreme endurance test with bodyweight interruptions.
Benchmark Times for Shawn
- Elite: <92:31
- Advanced: 92:31-85:01
- Intermediate: 85:01-72:31
- Beginner: >72:31
Training Focus
This workout develops the following fitness attributes:
- Endurance (10/10): A 5-mile run, with an interruption every 5 minutes to perform 50 air squats and 50 push-ups. This is an extreme test of running endurance combined with very high-volume bodyweight calisthenics, challenging cardiovascular fitness and muscular endurance over a very long duration.
- Stamina (9/10): The number of squat/push-up sets depends on run pace, but likely 5-8+ sets, meaning 250-400+ reps of each. This will exhaust leg and pushing stamina, especially when already fatigued from continuous running.
- Speed (4/10): Maintaining a strong, consistent running pace while also efficiently completing the high-rep squat/push-up intervals is key. Pacing for the overall 5-mile effort and managing the interruptions is critical.
- Strength (3/10): Primarily a test of relative bodyweight strength endurance. No external load beyond bodyweight. The challenge is maintaining strength output for high reps when highly fatigued.
- Flexibility (2/10): Requires basic mobility for running, squats, and push-ups.
- Power (1/10): Minimal power demand; focus is on sustained endurance and high-volume bodyweight stamina over an extended period. This is an aerobic/stamina dominant WOD.
Modality Profile
A workout with a large gymnastics component (Squat, Push-up) and a large monostructural component (Run). The stimulus is evenly split between G and M.
Similar Workouts to Shawn
If you enjoy Shawn, you might also like these similar CrossFit WODs:
- Drowning Angie (90% similar) - For Time
400 meter Swim
50 Strict Pull-Ups
400 meter Swim
100 Push-Ups
400 meter Swim
100 Sit-Ups
40...
- Riley (89% similar) - For Time
1.5 mile Run
150 Burpees
1.5 mile Run
If you've got a 20/14 lb vest or body armor, wear it....
- CPL Emmanuel Hernandez (88% similar) - For Time
Buy-In: 1.3 mile Run
Then, completed:
60-50-40-30-20-10 second Plank Hold
10-20-30-40-50-6...
- Capoot (88% similar) - For Time
100 Push-Ups
800 meter Run
75 Push-Ups
1,200 meter Run
50 Push-Ups
1,600 meter Run
25 Push-...
- The Payne Train (88% similar) - For Time
300 meter Run
5 Rounds of Cindy*
300 meter Run
4 Rounds of Cindy*
300 meter Run
3 Rounds of...
- Murph (87% similar) - 1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run...
- Small (86% similar) - 3 Rounds For Time
1,000 meter Row
50 Burpees
50 Box Jumps (24/20 in)
800 meter Run
...
- Painstorm XXV (86% similar) - For Time
500 Thrusters (45/35 lb)...
These WODs similar to Shawn share comparable training demands, time domains, and movement patterns.