Workout Description

Why This Workout Is Hard

While individual elements are moderate (bodyweight deadlifts, incline push-ups, box jumps), the high volume (50 reps each) creates significant cumulative fatigue. The deadlifts tax the posterior chain before push-ups, and both upper/lower body are fatigued before the mile run. Average athletes will need to break sets significantly. Expect 18-25 minutes of sustained effort with limited natural rest opportunities.

Benchmark Times for Stanley

• 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:

• Endurance (8/10): The mile run bookended by high-volume bodyweight movements creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout.
• Stamina (7/10): Fifty reps of each movement plus a mile run tests muscular endurance, particularly in the posterior chain and upper body pushing muscles.
• Speed (6/10): Quick transitions between movements and maintaining running pace are crucial; cycling bodyweight deadlifts requires rhythm.
• Power (5/10): Box jumps demand explosive hip extension, while deadlifts at bodyweight can be performed with power if cycled quickly.
• Strength (4/10): Bodyweight deadlifts provide moderate strength stimulus, while incline push-ups and box jumps are more endurance-focused.
• Flexibility (3/10): Standard hip hinge for deadlifts and ankle mobility for box jumps require basic flexibility, but nothing extreme.

Movements

• Deadlift
• Run
• Box Jump

Scaling Options

Deadlift: Reduce to 65-75% bodyweight or substitute dumbbell deadlifts. Push-ups: Lower incline height to 12-15 inches or use floor push-ups from knees. Box jumps: Reduce height to 16-20 inches or substitute step-ups. Run: Reduce to 800m or substitute 1000m row. For significant scaling, consider reducing all movements to 30-35 reps.

Scaling Explanation

Scale if you cannot perform 15+ unbroken deadlifts at bodyweight, struggle with more than 5-7 incline push-ups, or have any jumping limitations. Priority is maintaining consistent movement and avoiding technical breakdown. Target time is 15-25 minutes - scale volume if you'll exceed this significantly. Focus on steady, sustainable pace rather than explosive output.

Intended Stimulus

Moderate-length mixed modal workout targeting glycolytic and oxidative energy systems (15-25 minute domain). Primary challenge is maintaining consistent output across high-volume bodyweight movements before a longer aerobic finish. Tests muscular endurance and ability to manage fatigue across multiple movement patterns.

Coach Insight

Break deadlifts into 3-4 sets early (15-12-12-11 or similar) to avoid back fatigue. Quick singles are better than grinding sets. For push-ups, aim for 5-7 sets of 8-10 reps with minimal rest. Box jumps should be step-down to conserve energy - break into sets of 10-15. Pace the run at a sustainable effort (not all-out) as you'll be pre-fatigued. Transitions should be crisp but don't rush between movements at expense of form.

Benchmark Notes

Breaking down movement components: 1. 50 Deadlifts at BW: - Fresh state: 2.5 sec/rep = 125 sec base - Set breaks: 3-4 sets with 10-15 sec rest = +45 sec - Total: ~170 sec 2. 50 Incline Push-Ups: - Fresh state: 1.5 sec/rep = 75 sec base - Fatigue from deadlifts: +15% - Set breaks: 3-4 sets with 8-12 sec rest = +35 sec - Total: ~120 sec 3. 50 Box Jumps: - Fresh state: 2 sec/rep = 100 sec base - Cumulative fatigue: +20% - Set breaks: 4-5 sets with 10-15 sec rest = +60 sec - Total: ~180 sec 4. 1 Mile Run: - Fresh state: 420-480 sec - Heavy leg fatigue from previous work: +25% - Total: ~570 sec Transitions between movements: ~60 sec total Comparing to Kelly (5 rounds of 400m run + box jumps + wall balls) as closest anchor: - Similar run volume (1 mile vs 2000m) - Similar box jump volume (50 vs 150) - This workout has heavier strength element with deadlifts - Kelly L10 is 930-1050 sec for men Projected totals: Men: L10: 840 sec (14:00) L5: 1200 sec (20:00) L1: 1800 sec (30:00) Women: L10: 960 sec (16:00) L5: 1320 sec (22:00) L1: 1920 sec (32:00) Women's times adjusted +15% due to bodyweight deadlifts being relatively heavier and increased recovery needs between sets.

Modality Profile

Of the 4 movements: Box Jump and Incline Push Up are Gymnastics (2/4), Run is Monostructural (1/4), and Deadlift is Weightlifting (1/4). Rounded to nearest 10% for cleaner numbers: G=50%, M=25%, W=25%

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