Workout Description

Why This Workout Is Hard

This workout creates a brutal combination of cardiovascular demand and muscular endurance under severe time pressure. The 3-minute cap forces athletes to sprint the 400m run, leaving minimal time for 15 burpees. Most average CrossFitters will miss significant burpees across 10 rounds, creating psychological stress. The continuous nature with no built-in recovery, combined with the forced pace, elevates this beyond typical medium-intensity workouts despite using only bodyweight movements.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume burpees (up to 150 total) combined with running will severely test muscular endurance, especially in shoulders and legs.
• Endurance (8/10): Ten rounds of running and burpees with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Speed (7/10): Three-minute cap per round creates urgency requiring fast transitions and quick movement cycling to complete all burpees.
• Power (4/10): Burpees involve explosive hip extension and jumping components, though sustained over high volume rather than pure power output.
• Flexibility (3/10): Burpees require moderate shoulder and hip mobility for proper execution, while running demands basic range of motion.
• Strength (2/10): Primarily bodyweight movements with burpees requiring basic pushing strength but no external load or maximal strength demands.

Movements

• Burpee
• Run

Benchmark Notes

This workout is scored as 'Reps' tracking missed burpees, making it a penalty-based scoring system where LOWER scores are better (fewer missed reps). Each round: 400m run + 15 burpees within 3 minutes, repeated 10 times for 150 total burpees possible. Movement analysis: 400m run takes 75-120 sec for most athletes, leaving 60-105 sec for 15 burpees (normally 45-60 sec fresh). The tight time cap creates significant pressure. Round-by-round breakdown: Rounds 1-3: Most athletes complete burpees, maybe missing 0-3 total. Rounds 4-6: Fatigue sets in, running slows to 90-130 sec, leaving 50-90 sec for burpees, missing 3-8 per round. Rounds 7-10: Severe fatigue, runs take 100-140+ sec, leaving 20-80 sec for burpees, missing 5-12 per round. Elite athletes (L9-L10) maintain sub-90 sec runs and complete most burpees, missing only 15-30 total. Average athletes (L5) struggle in later rounds, missing 75 burpees. Beginners (L1-L2) may walk portions of runs and miss 120-135 burpees. This format punishes pacing errors severely - starting too fast on runs leaves insufficient burpee time. No direct anchor match, but similar to high-volume penalty workouts. Final targets: L10: 15 missed, L5: 75 missed, L1: 135 missed.

Modality Profile

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