Workout Description

Why This Workout Is Medium

This workout combines moderate cardiovascular demand with basic bodyweight movements. The 400m runs provide natural recovery between pull-up/push-up rounds, preventing excessive fatigue accumulation. While 150 total pull-ups and push-ups is substantial volume, the built-in rest from running allows most athletes to maintain good movement quality. The bike calories add metabolic stress but remain manageable. Total time around 25-30 minutes with adequate recovery makes this challenging but accessible.

Benchmark Times for WOD

• 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:

• Endurance (8/10): Five rounds of 400m runs plus bike calories creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Stamina (7/10): High volume of pull-ups and push-ups across multiple rounds will challenge upper body muscular endurance and grip stamina.
• Speed (6/10): Transition efficiency between movements and maintaining pace across five rounds becomes crucial for overall performance.
• Strength (3/10): Primarily bodyweight movements with minimal external load; tests relative strength endurance rather than maximal force production.
• Flexibility (3/10): Pull-ups require shoulder mobility, push-ups need basic range, running and biking demand moderate hip and ankle mobility.
• Power (2/10): Limited explosive demands; running pace and cycling are more about sustained output than explosive bursts.

Movements

• Air Bike
• Run
• Pull-Up
• Push-Up

Benchmark Notes

This workout consists of 5 rounds of: 400m run + 3 rounds of (10 pull-ups + 10 push-ups) + 15/12 calorie bike. I'll use Helen as the primary anchor since it contains 3 rounds of 400m runs and pull-ups, then scale up for the additional volume. Helen benchmarks: L10 450-510 sec, L5 630-690 sec, L1 900-1080 sec. Movement breakdown per round: 400m run (75-120 sec fresh), 30 pull-ups in 3 mini-rounds (30-60 sec with breaks), 30 push-ups in 3 mini-rounds (30-45 sec), 15 cal bike (18-30 sec). Fresh round estimate: 153-255 sec. With 5 rounds total, fatigue multipliers apply: Round 1-2 (1.0x), Round 3-4 (1.2x), Round 5 (1.3x). Transitions between movements add 5-15 sec per round. Total estimated time: Elite 900-1020 sec (15-17 min), Intermediate 1380-1500 sec (23-25 min), Recreational 1800-2100 sec (30-35 min). This represents roughly 2x Helen's volume with additional push-ups and bike calories, justifying the proportional scaling from Helen's anchor times. Final targets - L10: 900-1020 sec, L5: 1380 sec, L1: 2100 sec.

Modality Profile

4 movements total: Pull-Up and Push-Up are Gymnastics (2), Run and Bike are Monostructural (2). No Weightlifting movements. 50/50 split between G and M.