Workout Description

Why This Workout Is Hard

This workout combines significant volume (86 total reps per round) with continuous movement patterns that create cumulative fatigue. The 800m runs provide minimal recovery as they maintain elevated heart rate, while push-ups and burpees heavily tax the same muscle groups consecutively. The high rep counts (28 push-ups, 18 burpees) will force most athletes into multiple breaking points, and the tuck-ups add core fatigue when already compromised. Total time of 25-35 minutes creates substantial endurance demands.

Benchmark Times for James Weeks

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Three rounds of 800m runs with bodyweight movements creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Stamina (7/10): High volume of push-ups, burpees, and tuck-ups across three rounds will challenge upper body and core muscular endurance significantly.
• Speed (6/10): Fast transitions between movements and maintaining pace across three rounds requires good cycling speed and movement efficiency.
• Power (4/10): Burpees contain explosive jump component and tuck-ups require quick hip flexion, providing moderate power demands.
• Flexibility (3/10): Tuck-ups require hip flexion mobility, burpees need overhead reach, but overall mobility demands are moderate.
• Strength (2/10): Primarily bodyweight movements with minimal strength demands; more about endurance than maximal force production.

Movements

• Push-Up
• V-Up
• Burpee
• Run

Benchmark Notes

This workout consists of 3 rounds of 800m run, 28 push-ups, 18 burpees, and 38 tuck-ups. I'll analyze this by breaking down each movement and applying fatigue multipliers across rounds. Movement Analysis (Fresh State): - 800m Run: 150-210 sec per round - 28 Push-Ups: 28-42 sec (1-1.5 sec per rep) - 18 Burpees: 54-72 sec (3-4 sec per rep) - 38 Tuck-Ups: 38-57 sec (1-1.5 sec per rep) Round-by-Round Breakdown: Round 1 (Fresh - 1.0x multiplier): - 800m Run: 150-210 sec - 28 Push-Ups: 28-42 sec - 18 Burpees: 54-72 sec - 38 Tuck-Ups: 38-57 sec - Transitions: 15-30 sec - Round 1 Total: 285-411 sec Round 2 (1.1-1.2x fatigue multiplier): - 800m Run: 165-252 sec (running after bodyweight fatigue) - 28 Push-Ups: 31-50 sec (chest/shoulder fatigue) - 18 Burpees: 59-86 sec (accumulated fatigue) - 38 Tuck-Ups: 42-68 sec (core fatigue building) - Transitions: 15-30 sec - Round 2 Total: 312-486 sec Round 3 (1.2-1.4x fatigue multiplier): - 800m Run: 180-294 sec (significant leg fatigue) - 28 Push-Ups: 34-59 sec (breaking into smaller sets) - 18 Burpees: 65-101 sec (severe fatigue, frequent breaks) - 38 Tuck-Ups: 46-80 sec (core breakdown) - Transitions: 15-30 sec - Round 3 Total: 340-564 sec Total Workout Time: 937-1461 sec (15:37-24:21) This workout is most similar to Helen (3 rounds: 400m run, 21 KB swings, 12 pull-ups) but with longer runs (800m vs 400m) and more bodyweight volume. Helen benchmarks are L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. Given the doubled run distance and increased bodyweight volume (84 total reps vs 33), I'm scaling Helen upward by approximately 80-90%. Adjusted benchmarks: - L10: 840 sec (14:00) - Elite athletes maintaining pace - L5: 1320 sec (22:00) - Average CrossFitter with significant fatigue - L1: 1980 sec (33:00) - Beginners with frequent breaks Final targets: L10: 840 sec, L5: 1320 sec, L1: 1980 sec

Modality Profile

4 movements total: Run (M), Push-Up (G), Burpee (G), V-Up (G). 3 gymnastics movements (75%) and 1 monostructural movement (25%).