Workout Description

Why This Workout Is Hard

The 2K total running bookends create significant leg fatigue that compounds with the middle chipper. While individual movements are moderate (bodyweight push-ups, light med-ball, burpees), the continuous 5-round format with no built-in rest creates substantial fatigue accumulation. The final 1K run becomes brutally difficult after 105 burpees and other movements. Most athletes will struggle with pacing and the grinding nature of this 20-25 minute effort.

Benchmark Times for LORENZO

• Elite: <12:30
• Advanced: 14:00-15:30
• Intermediate: 17:00-19:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Two 1000m runs bookending 5 rounds of bodyweight/light load work creates significant cardiovascular demand over extended duration.
• Stamina (8/10): High volume of push-ups and burpees will heavily tax upper body and core muscular endurance throughout the middle portion.
• Speed (6/10): For-time format demands consistent pacing across runs and efficient transitions between high-rep bodyweight movements.
• Flexibility (4/10): Burpees require full body mobility, med-ball cleans need hip/shoulder flexibility, running demands basic range of motion.
• Power (4/10): Med-ball cleans are explosive hip extension movements, burpees have jump component, but volume limits pure power output.
• Strength (3/10): Med-ball cleans provide moderate load but primary focus is bodyweight movements with light resistance.

Movements

• Push-Up
• Medicine Ball Clean
• Burpee
• Run

Scaling Options

Reduce first run to 800m, scale middle section to 3-4 rounds of 10 push-ups (knee or incline), 15 med-ball cleans (14/10 lbs), 15 burpees (step-back or no push-up). Reduce final run to 800m. Consider 15-minute time cap.

Scaling Explanation

Scale if you cannot maintain 15+ push-ups unbroken when fresh or if 1000m run takes longer than 5:30. Priority is maintaining movement quality throughout - better to scale volume than compromise form. Target total completion time of 30 minutes or less to preserve intended stimulus.

Intended Stimulus

This is a glycolytic/oxidative endurance test lasting 20-35 minutes. The bookend runs create an aerobic base while the middle chipper taxes muscular endurance and mental resilience. Primary challenge is maintaining consistent pace across mixed modal movements while managing fatigue accumulation.

Coach Insight

Treat the first run as an active warm-up - aim for 80% effort to preserve legs for the chipper. Break push-ups early (8-7 or 10-5) to avoid failure. Keep med-ball cleans smooth and rhythmic - focus on hip drive over speed. Pace burpees at 15-18 per minute to maintain sustainability. The final run will feel brutal - embrace the suck and maintain form over speed.

Benchmark Notes

Step-by-step calculation: Initial 1000m run: 240-360 sec (4-6 min range). Round 1 (fresh): 15 push-ups at 1.5 sec/rep = 23 sec, 20 med-ball cleans at 2 sec/rep = 40 sec, 21 burpees at 3.5 sec/rep = 74 sec. Total round 1 = 137 sec with 10 sec transitions = 147 sec. Rounds 2-3 apply 1.1x fatigue: 162 sec each. Rounds 4-5 apply 1.3x fatigue: 191 sec each. Total 5 rounds: 853 sec. Final 1000m run with leg fatigue (+20%): 288-432 sec. Elite total (L10): 240 + 853 + 288 = 1381 sec, rounded to benchmark progression. Recreational total (L1): 360 + 853(1.8x novice multiplier) + 432 = 2328 sec. Applied standard time workout distribution with 15-20% spreads between levels for this 15-20 minute workout duration.

Modality Profile

4 movements total: Push-Up and Burpee are Gymnastics (2), Run is Monostructural (1), Medicine Ball Clean is Weightlifting (1). 50% Gymnastics, 25% each for Monostructural and Weightlifting.