Workout Description

Why This Workout Is Hard

This workout combines four demanding movements in continuous succession across 8 rounds with a 3-minute cap creating intense time pressure. Bear crawls and walking lunges heavily tax the legs and core, while push-ups fatigue the upper body - all before sprinting. The cumulative fatigue from round-to-round with no built-in rest, plus the psychological challenge of maintaining pace under time pressure for potentially 24 minutes, makes this significantly challenging for average athletes.

Benchmark Times for Bear Crawl, How I Missed Thee

• Elite: <10:00
• Advanced: 11:00-12:00
• Intermediate: 13:30-15:00
• Beginner: >24:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of bear crawls and push-ups will severely tax upper body muscular endurance, while lunges challenge leg stamina.
• Endurance (8/10): Eight rounds with 3-minute cap creates significant cardiovascular demand through continuous movement patterns with minimal rest between exercises.
• Speed (7/10): Three-minute cap per round creates urgency for fast transitions and maintaining pace, with sprint finish emphasizing speed component.
• Flexibility (6/10): Bear crawls require significant shoulder and hip mobility, while walking lunges demand good hip flexor and ankle flexibility.
• Power (4/10): Sprint component adds explosive element, but majority of workout is grinding through stamina-based movements rather than power output.
• Strength (3/10): Primarily bodyweight movements with some strength demand from bear crawls and push-ups, but not maximal strength focused.

Movements

• Bear Crawl
• Push-Up
• Walking Lunge
• Sprint

Benchmark Notes

This is an 8-round workout with a 3-minute cap per round, scored as slowest time (worst round). Each round contains: 100ft Bear Crawl, 20 Push Ups, 100ft Walking Lunges, 100ft Sprint. Movement breakdown per round: - 100ft Bear Crawl: 25-45 sec (very demanding, full-body) - 20 Push Ups: 20-40 sec (depending on fatigue and ability) - 100ft Walking Lunges: 30-50 sec (leg-intensive after bear crawl) - 100ft Sprint: 12-20 sec (final burst, but legs are fatigued) - Transitions: 5-10 sec total Fresh round estimate: 92-165 sec for recreational to elite athletes. However, this workout has extreme cumulative fatigue due to the bear crawl and lunge combination hitting the same muscle groups repeatedly. Fatigue progression across 8 rounds: - Rounds 1-2: 1.0x baseline - Rounds 3-4: 1.2x (bear crawl becomes much harder) - Rounds 5-6: 1.4x (significant grip and shoulder fatigue) - Rounds 7-8: 1.6-2.0x (severe degradation, many will hit the 3-min cap) The scoring is 'slowest time,' meaning athletes must complete all 8 rounds and their score is their worst single round. This creates a pacing challenge - going too hard early results in a terrible final round. Using Helen (7:30-8:30 for L10) as a reference point for multi-round endurance with running, but adjusting significantly upward due to: 1. Bear crawl is much more demanding than 400m run 2. 8 rounds vs 3 rounds creates extreme fatigue 3. Scoring method penalizes any single bad round L10 athletes might maintain 8:00-10:00 for their slowest round, while L1 athletes could hit the 3:00 cap (180 sec) on multiple rounds, with their slowest being 20-24 minutes due to extended rest needs. Final targets - Slowest Round Time: L10: 480-600 sec (8:00-10:00) L5: 900 sec (15:00) L1: 1260-1440 sec (21:00-24:00)

Modality Profile

Bear Crawl, Push-Up, and Walking Lunge are bodyweight gymnastics movements (3 movements). Sprint is monostructural cardio (1 movement). With 3 gymnastics and 1 monostructural movement, the breakdown is 75% gymnastics and 25% monostructural.