Run, Air Squat & 2 more

Workout Details

Stimulus

Ultra-endurance bodyweight sandwich programmed as 'Green' — two 5,000-meter runs flanking 300 bodyweight reps across air squats, push-ups, and sit-ups. The total volume is approximately 10,000 meters of running plus 100 reps of each bodyweight movement. The opening 5K sets the tone: too fast and the middle 10 rounds will suffer; too slow and the closing 5K becomes a death march. Athletes need mental durability more than raw strength. The 100-minute time cap is generous — expect 55-80 minutes for fit athletes.

Score Type

Time

Rep Scheme

Complex