Workout Description

Why This Workout Is Hard

This workout combines 55 total burpees with 4000m of running in a descending ladder format. The continuous nature with no built-in rest creates significant cardiovascular and muscular fatigue accumulation. While individual elements are manageable, the combination of high-volume burpees (a full-body movement) immediately followed by 400m runs prevents recovery. The descending reps provide some relief, but most athletes will struggle with the sustained intensity over 20-25 minutes, requiring mental toughness to maintain pace.

Benchmark Times for #SorryNotSorry

• 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:

• Endurance (8/10): Continuous running and burpees with no rest creates significant cardiovascular demand, testing aerobic capacity throughout the descending ladder format.
• Stamina (7/10): Total of 55 burpees plus 4000m of running challenges muscular endurance in legs, core, and shoulders with accumulating fatigue.
• Speed (6/10): For-time format encourages fast transitions between burpees and running, with pacing strategy crucial for maintaining output.
• Power (4/10): Burpee jump component and running pace provide moderate explosive demands, though fatigue limits true power output.
• Flexibility (3/10): Burpees demand hip flexion, shoulder extension in bottom position, and basic running mobility throughout the workout.
• Strength (2/10): Purely bodyweight movements with burpees requiring minimal strength, more focused on movement efficiency than force production.

Movements

• Burpee
• Run

Benchmark Notes

This workout is a descending ladder: 10-9-8-7-6-5-4-3-2-1 burpees with 400m runs between each set, totaling 55 burpees and 10x400m runs (4000m total). I'll analyze this by breaking down the components and comparing to Helen as the closest anchor. Movement Analysis: - 55 total burpees: At 3-4 sec per burpee fresh, this is 165-220 seconds of burpee work - 10x400m runs: Each 400m run takes 75-120 seconds fresh, so 750-1200 seconds total - Base time estimate: 915-1420 seconds Fatigue and Pacing Considerations: - Burpees become progressively easier as reps decrease (10→1), but cumulative fatigue increases - Running 400m fresh vs after burpees: expect 10-15% slower times on later runs - Transitions between burpees and running: minimal (same area), ~3-5 seconds each - Total transitions: 10 transitions = 30-50 seconds Round-by-Round Breakdown (Elite Level): - Rounds 1-3 (10,9,8 burpees): Burpees 3.5 sec/rep, runs at 80-85 sec each - Rounds 4-6 (7,6,5 burpees): Burpees 3.8 sec/rep, runs at 85-90 sec each - Rounds 7-10 (4,3,2,1 burpees): Burpees 4 sec/rep, runs at 90-95 sec each - Elite total: ~720-780 seconds Anchor Comparison: Using Helen (3 rounds: 400m run, 21 KB swings, 12 pull-ups) as reference: - Helen L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec - This workout has more total running (4000m vs 1200m) and similar total work volume - The 55 burpees are roughly equivalent to Helen's 63 KB swings + 36 pull-ups in terms of metabolic demand - However, the extra running volume (3.3x more) significantly increases total time - Scaling Helen upward by ~60% for the additional running volume Final Targets: - L10 (Elite): 720-780 seconds (12:00-13:00) - L5 (Average): 1080-1200 seconds (18:00-20:00) - L1 (Beginner): 1620-1800 seconds (27:00-30:00) Recap: L10: 720 sec, L5: 1200 sec, L1: 1800 sec

Modality Profile

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