Workout Description

Why This Workout Is Hard

While individual elements seem manageable (3 burpees, short sprints), the 10-round structure with only 2-minute rest creates significant cumulative fatigue. The ladder sprint format (15-30-45-60 yards) demands repeated acceleration and deceleration under mounting exhaustion. By rounds 7-10, the combination of anaerobic debt from sprints and muscular fatigue from burpees will severely challenge most athletes, making this deceptively brutal despite simple movements.

Benchmark Times for Burpees and Ladder Sprints

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): Sprint intervals are pure speed work, and fast burpee cycling is crucial for minimizing work time and maximizing rest.
• Endurance (8/10): Ten rounds with ladder sprints and 2-minute rest creates significant cardiovascular demand, testing aerobic capacity and recovery between high-intensity intervals.
• Power (8/10): Ladder sprints at increasing distances demand explosive power output, while burpees require rapid transitions from ground to standing.
• Stamina (7/10): Thirty burpees total plus repeated sprint efforts will challenge muscular endurance, particularly in legs and core through accumulated fatigue.
• Flexibility (3/10): Burpees require hip flexion and extension, while sprinting demands basic running mechanics and range of motion.
• Strength (2/10): Burpees require basic bodyweight strength but this is primarily an endurance-based workout with minimal strength demands.

Movements

• Sprint
• Burpee

Benchmark Notes

This workout consists of 10 rounds of 3 burpees followed by ladder sprints (15m, 30m, 45m, 60m) with 2-minute rest between rounds. Let me break this down step by step: Movement Analysis: - Burpees: 3-4 seconds per rep when fresh - Sprint distances: 15m (~2-3 sec), 30m (~4-5 sec), 45m (~6-7 sec), 60m (~8-10 sec) - Total sprint distance per round: 150m - Rest period: 2 minutes between rounds Round-by-Round Breakdown: Rounds 1-2 (fresh): 3 burpees = 9-12 sec, ladder sprints = 20-25 sec, total work = 29-37 sec Rounds 3-4: Fatigue multiplier 1.1x = 32-41 sec Rounds 5-6: Fatigue multiplier 1.2x = 35-44 sec Rounds 7-8: Fatigue multiplier 1.3x = 38-48 sec Rounds 9-10: Fatigue multiplier 1.5x = 44-56 sec Total work time across 10 rounds: - Elite (L10): ~6 minutes of work - Average (L5): ~8 minutes of work - Novice (L1): ~12 minutes of work With 2-minute rest periods (9 rest periods = 18 minutes), total workout time: - Elite: 18 + 6 = 24 minutes (1440 sec) - Average: 18 + 8 = 26 minutes (1560 sec) - Novice: 18 + 12 = 30 minutes (1800 sec) This workout is unique in its structure with mandatory rest periods, making it more about power output maintenance than pure conditioning. The closest anchor would be sprint-based workouts, but the rest periods and volume make this longer than typical CrossFit benchmarks. Final targets: L10: 720 sec (12:00), L5: 1200 sec (20:00), L1: 1800 sec (30:00)

Modality Profile

Burpee is a bodyweight gymnastics movement, Sprint is a monostructural cardio movement. Two modalities present results in 50/50 split between Gymnastics and Monostructural.