Workout Description

Why This Workout Is Extremely Hard

While burpees are a basic movement, 1025 reps represents extreme volume that will challenge even experienced athletes. The 24-hour time cap makes completion possible by allowing extensive rest periods, preventing this from being Extremely Hard. However, the sheer volume of full-body movements will create significant cumulative fatigue, making this a mentally and physically demanding challenge that many will struggle to complete.

Benchmark Times for Will

• Elite: <360:00
• Advanced: 480:00-600:00
• Intermediate: 720:00-840:00
• Beginner: >1380:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (10/10): A 24-hour time cap with 1025 burpees demands extreme cardiovascular endurance. Success requires pacing and aerobic efficiency over an ultra-endurance timeframe.
• Stamina (10/10): The sheer volume of burpees creates an unprecedented test of full-body muscular endurance, particularly challenging the legs, core, and pushing muscles.
• Flexibility (4/10): Burpees require moderate mobility in hips, shoulders, and spine. Extended duration may increase mobility demands as fatigue sets in.
• Speed (3/10): Sustainable pacing is crucial. Fast cycling would be detrimental to completion; steady, methodical execution is optimal.
• Strength (2/10): While burpees require basic bodyweight strength, this workout tests endurance far more than maximal strength capacity.
• Power (1/10): Though burpees can be performed explosively, the extreme volume necessitates conservation of energy and controlled movement patterns.

Movements

• Burpee

Scaling Options

Reduce total volume to 500 burpees. Step-out burpees instead of jumping. Remove push-up portion if needed. Step-up instead of jump at finish. Break into smaller sets (25-50 reps) with longer rest periods. Consider reducing time cap to 60-90 minutes for scaled version. Partner option: split total reps between two people. For beginners: 100-200 total burpees with focus on proper form.

Scaling Explanation

Scale if you cannot maintain proper burpee form for sets of 25+, have any shoulder/back issues, or lack experience with high-volume bodyweight movements. Priority is maintaining safe movement patterns throughout - form degradation signals need to scale. Scaled versions should take 45-90 minutes; Rx version 3-6 hours for most athletes. Key is finding sustainable pace that allows completion while preserving intended endurance stimulus.

Intended Stimulus

Ultra-endurance oxidative workout testing mental fortitude and aerobic capacity over extended duration. This is a unique long-duration challenge that pushes both physical and psychological limits. Primary energy system is oxidative with significant muscular endurance demands. The main challenge is mental resilience and pacing strategy over hours.

Coach Insight

Break this into manageable chunks - consider 100 burpee sets with rest periods. Target sustainable pace of 10-12 burpees per minute during work periods. Focus on efficient movement: minimal jump height, controlled descent, no wasted motion. Common mistakes include starting too fast, inconsistent pacing, and poor nutrition strategy. Suggested approach: 20 sets of 50 burpees with 5-10 minute breaks, or 10 sets of 100 with longer rest. Track splits to maintain consistency. Stay hydrated and fuel throughout.

Benchmark Notes

This is an extreme endurance burpee workout that requires careful pacing analysis: 1. Base burpee timing: 3-4 sec/rep fresh 2. Volume breakdown for 1025 reps: - First 200: 3.5 sec/rep (700 sec) - 201-400: 4.0 sec/rep (800 sec) - 401-600: 4.5 sec/rep (900 sec) - 601-800: 5.0 sec/rep (1000 sec) - 801-1025: 5.5-6.0 sec/rep (1350 sec) 3. Rest/Recovery periods: - Elite: 15-20 sec every 25 reps - Intermediate: 30-45 sec every 20 reps - Beginner: 60-90 sec every 15 reps 4. Total work time estimates: - L10 (Elite): 6-7 hours (21600-25200 sec) - L5 (Intermediate): 14-15 hours (50400-54000 sec) - L1 (Beginner): 22-24 hours (79200-86400 sec) This workout is most similar to ultra-endurance benchmarks like marathon-length Hero WODs. The volume is approximately 3x a typical Murph workout in terms of total movement count. Final targets: Male L10: 6 hours (21600 sec) Male L5: 14 hours (50400 sec) Male L1: 23 hours (82800 sec) No gender-specific scaling needed as burpees are a bodyweight movement with similar relative difficulty.

Modality Profile

Burpee is a pure bodyweight/gymnastics movement requiring no external load and is not cyclical cardio, making it 100% gymnastics modality

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