Workout Description

Why This Workout Is Hard

This workout combines 6.4km of total running with 120 burpees in a continuous format with no built-in rest. The alternating pattern creates cumulative fatigue where each running segment becomes progressively harder due to burpee-induced oxygen debt, and burpees become more challenging on fatigued legs. The 25-35 minute duration maintains high cardiovascular demand throughout, making this significantly harder than individual components would suggest.

Benchmark Times for "I CANT BREATH" Memorial WOD for George Floyd (Park)

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Extensive running volume (6400m total) combined with burpees creates massive cardiovascular demand requiring sustained aerobic capacity throughout.
• Stamina (8/10): High volume burpees (110 total) will severely test upper body pushing stamina and core endurance alongside running stamina.
• Speed (4/10): Pacing strategy crucial across varying distances and burpee volumes; transitions between running and burpees affect overall time.
• Flexibility (3/10): Burpees require hip flexion, shoulder extension, and basic mobility for the up-down movement pattern combined with running stride.
• Power (3/10): Burpee jump-ups and explosive transitions from prone to standing provide moderate power demands throughout the workout.
• Strength (2/10): Primarily bodyweight movements with minimal strength demands beyond supporting body weight through burpees and running.

Movements

• Run
• Burpee

Benchmark Notes

This workout 'I CANT BREATH' is a running-burpee chipper with significant volume: 5200m total running + 120 total burpees. I'll analyze this by breaking down each segment and applying fatigue multipliers. Running segments analysis: - 1600m runs (2x): Fresh pace ~240-300 sec each, fatigued final run +15-20% - 800m runs (2x): Fresh pace ~120-150 sec each, moderate fatigue +10-15% - 400m runs (2x): Fresh pace ~60-75 sec each, minimal fatigue impact Burpee segments analysis: - 30 burpees (2x): ~3.5-4 sec/rep fresh, 4-5 sec/rep fatigued = 105-150 sec each - 20 burpees (2x): ~3.5-4 sec/rep = 70-80 sec each - 10 burpees (1x): ~3.5 sec/rep = 35 sec Segment-by-segment breakdown for L5 athlete: 1. 1600m run: 270 sec (fresh) 2. 30 burpees: 120 sec (4 sec/rep) 3. 800m run: 135 sec (slight fatigue) 4. 20 burpees: 80 sec (4 sec/rep) 5. 400m run: 72 sec (moderate fatigue) 6. 10 burpees: 40 sec (4 sec/rep, peak fatigue) 7. 400m run: 75 sec (heavy fatigue) 8. 20 burpees: 90 sec (4.5 sec/rep, heavy fatigue) 9. 800m run: 150 sec (heavy fatigue) 10. 30 burpees: 135 sec (4.5 sec/rep, peak fatigue) 11. 1600m run: 315 sec (20% slower due to accumulated fatigue) Transitions: ~10 sec between segments = 100 sec total Subtotal: 1482 sec + 100 sec = 1582 sec This is closest to Helen (3 rounds: 400m run, 21 KB swing, 12 pull-up) but with much higher volume. Helen L5 is 630-690 sec for ~1200m running + 63 KB swings + 36 pull-ups. This workout has 4.3x the running distance and nearly 2x the high-intensity movements, so I'd expect roughly 2.2-2.5x Helen's times. Using Helen as anchor: L5 660 sec × 2.4 = 1584 sec (matches calculation) L10: 480 sec × 2.25 = 1080 sec L1: 1020 sec × 2.1 = 2142 sec Final targets - L10: 1080 sec (18:00), L5: 1560 sec (26:00), L1: 2100 sec (35:00)

Modality Profile

Two movements: Run (monostructural cardio) and Burpee (gymnastics bodyweight movement). Equal 50/50 split between M and G modalities.