Workout Description

Why This Workout Is Hard

This workout combines significant running volume (2K total) with high-rep bodyweight movements performed continuously. The 5 rounds of 56 reps each (15+20+21) create substantial fatigue accumulation, especially the 21 burpees per round. The second 1K run becomes brutal after 280 total reps of push-ups, med-ball cleans, and burpees with no programmed rest. Most athletes will need 25-35 minutes of sustained effort with multiple limiting factors.

Benchmark Times for LORENZO

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of push-ups, med-ball cleans, and burpees across 5 rounds will severely test upper body and core muscular endurance.
• Endurance (8/10): Two 1,000m runs bookending high-volume bodyweight work creates significant cardiovascular demand and tests aerobic capacity throughout.
• Speed (6/10): For-time format demands efficient movement cycling and minimal rest between exercises to achieve competitive times.
• Power (4/10): Med-ball cleans are explosive hip extension movements; burpees have jump component requiring some power output.
• Strength (3/10): Primarily bodyweight movements with light med-ball work; minimal maximal strength requirements but some resistance present.
• Flexibility (3/10): Med-ball cleans require hip and shoulder mobility; burpees demand full-body range of motion through multiple planes.

Movements

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

Benchmark Notes

This workout consists of 1000m run + 5 rounds of (15 push-ups, 20 med-ball cleans, 21 burpees) + 1000m run. I'll use Helen as the primary anchor since it has similar structure (3 rounds with 400m runs) and scale appropriately. Helen benchmarks: L10 450-510 sec, L5 630-690 sec, L1 900-1080 sec. Breaking down this workout: Initial 1000m run takes 180-300 sec depending on level. The middle section has 5 rounds of 56 total reps per round (280 total reps). Push-ups average 1.5 sec/rep fresh, med-ball cleans 2 sec/rep, burpees 4 sec/rep. Round 1: 15×1.5 + 20×2 + 21×4 = 147 sec. Applying fatigue multipliers: Round 2 (1.1x): 162 sec, Round 3 (1.2x): 176 sec, Round 4 (1.3x): 191 sec, Round 5 (1.5x): 220 sec. Total middle section: 896 sec for elite, scaling to 1200+ sec for recreational. Adding transitions (5 sec between movements, 10 sec between rounds): +85 sec. Final 1000m run with significant fatigue: 200-360 sec. Total elite time: 180 + 896 + 85 + 200 = 1361 sec, but this seems high compared to Helen. Adjusting based on Helen's structure: Helen has 1200m total running + 99 reps over 3 rounds. This workout has 2000m running + 280 reps over 5 rounds. The additional 800m running (+160-240 sec) and extra 181 reps (+300-450 sec) suggests this should take 60-80% longer than Helen. Scaling Helen's times: L10 900 sec (15:00), L5 1380 sec (23:00), L1 2100 sec (35:00). Final targets: L10: 900 sec, L5: 1380 sec, L1: 2100 sec.

Modality Profile

4 movements total: Push-Up and Burpee are Gymnastics (bodyweight), Run is Monostructural (cardio), Medicine Ball Clean is Weightlifting (external load). 2/4 = 50% G, 1/4 = 25% M, 1/4 = 25% W.