Workout Description

Why This Workout Is Very Hard

This workout combines extreme volume (21 rounds = 105 burpees, 210 push-ups, 315 air squats) with 7km of running split into two parts. The push-ups become increasingly difficult under fatigue, especially after burpees. The run portions create significant leg fatigue that compounds throughout the bodyweight movements. Expected time domain of 60-75 minutes makes this a severe endurance test for the average CrossFitter.

Benchmark Times for TMP

• Elite: <32:00
• Advanced: 34:00-36:00
• Intermediate: 39:00-42:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Two 3,500m runs combined with 21 rounds of bodyweight movements creates significant cardiovascular demand. The long duration and continuous nature heavily taxes aerobic systems.
• Stamina (8/10): High volume of push-ups and air squats across 21 rounds, plus running, creates substantial local muscular endurance demands, especially in pushing muscles.
• Speed (6/10): Quick transitions between movements and maintaining steady pace through 21 rounds is crucial. Running pace management is essential.
• Flexibility (3/10): Standard mobility requirements for burpees, push-ups, and air squats. Running requires basic hip and ankle mobility.
• Strength (2/10): Exclusively bodyweight movements with no external load. Strength requirements are minimal beyond basic pushing and squatting capacity.
• Power (2/10): While burpees have some explosive component, the workout emphasizes endurance over power output. Long duration diminishes power demands.

Movements

• Push-Up
• Air Squat
• Burpee
• Run

Scaling Options

Reduce total rounds to 15 or 12. Run: Scale to 2,000m or substitute 12-15 min row/bike. Burpees: Step-back variation or reduce to 3 reps. Push-ups: Knee push-ups or incline push-ups, reduce to 6-8 reps. Air squats: Box squat for depth control, reduce to 10 reps. For newer athletes: 10 rounds of 3-6-9 rep scheme. Time cap of 60 minutes for all variations.

Scaling Explanation

Scale if unable to maintain push-up form for sets of 5+ or if air squats lack consistent depth after 50 reps. Primary goal is maintaining steady work rate - rest should be strategic, not forced by failure. Scaled versions should take 35-50 minutes. Prioritize full range of motion over speed. Consider scaling if 5k run time is over 30 minutes. Look for signs of form breakdown: sagging plank, partial squats, rounded back on burpees.

Intended Stimulus

Ultra-long aerobic grind (60-75 min) that starts and ends with a 3.5 km run. The middle 21-round circuit piles on 315 air squats, 210 push-ups, and 105 burpees, so the limiter is muscular endurance under fatigue rather than raw speed. The goal is steady, sustainable pacing with minimal form breakdown across the full hour-plus effort.

Coach Insight

Break this into manageable chunks - treat the runs as separate events from the circuits. For the 21 rounds: aim for unbroken sets early but establish sustainable rhythm (45-60 sec per round). Keep transitions minimal (<10 sec). Burpees: focus on efficiency over speed. Push-ups: break into 5-5 or 6-4 sets before form degrades. Air squats: maintain full depth but control descent. Common failure points: rushing early rounds, poor push-up form after round 12, excessive rest between movements. Consider 4-round chunks with micro-breaks.

Benchmark Notes

Breaking down this workout: 1. Initial 3,500m Run (~2.17 miles) - Elite: 10-11 min (600-660 sec) - Intermediate: 13-15 min (780-900 sec) 2. 21 Rounds of: - 5 Burpees (4 sec/rep × 5 = 20 sec) - 10 Push-Ups (1.5 sec/rep × 10 = 15 sec) - 15 Air Squats (1.5 sec/rep × 15 = 22.5 sec) Base round time: ~57.5 sec Applying fatigue multipliers: - Rounds 1-5: 1.0x (~57.5 sec each) - Rounds 6-10: 1.2x (~69 sec each) - Rounds 11-15: 1.4x (~80.5 sec each) - Rounds 16-21: 1.6x (~92 sec each) Total rounds time: ~1500 sec for elite 3. Final 3,500m Run - Adding 20% fatigue to initial run time - Elite: 12-13.5 min (720-810 sec) Total workout time for elite (L10): 32-34 minutes (1920-2040 sec) This workout is most similar to Murph in volume and structure (run + high-rep calisthenics + run). Using Murph's anchor points (1800-2040 sec for L10) but adjusting up by ~10% due to: - Extra 1000m total running distance - More total gymnastics volume - Higher complexity with three movements per round vs. Murph's single-movement sets Final targets: Male: L10: 1920-2040 sec (32-34 min) L5: 2520-2760 sec (42-46 min) L1: 3600-3900 sec (60-65 min) Female: L10: 2100-2220 sec (35-37 min) L5: 2760-3000 sec (46-50 min) L1: 3900-4200 sec (65-70 min)

Modality Profile

Of the 4 movements: Air Squat (G), Burpee (G), Push-Up (G) are gymnastics movements, while Run (M) is monostructural. 3/4 movements are G (75%) and 1/4 is M (25%). No weightlifting movements present.

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