Loredo

No barbell, no excuses — just your bodyweight and a whole lot of running.

The workout (6 Rounds For Time)

• 6 rounds for time of:
• 24 Air squats
• 24 Push-ups
• 24 Walking lunge steps
• Run 400 m

Estimated time: 25–40 min. This is a deceptively simple bodyweight chipper that turns your legs to concrete round after round. The squats and lunges pre-fatigue you for the run, and the run pre-fatigues you for the squats, so the trick is picking a pace you can actually hold six times. Break the push-ups early to avoid grinding failed reps, and run at a controlled clip you can repeat rather than a hero pace you'll pay for.

Standards

• Air squat: hip crease below the knee, full stand at the top
• Push-up: chest to floor, full elbow lockout, body in a straight line
• Walking lunge: trailing knee touches the ground each step, 24 steps total
• 400 m run each round; entirely bodyweight, no load

Scaling

• Reduce to 4 rounds or drop reps to 16 each
• Push-ups from the knees or to an elevated surface
• Shorten the run to 200–300 m to maintain round pace

Coaching tips

• Break the push-ups into planned sets from round one, before failure forces small sets.
• Keep the lunges shallow and rhythmic so your legs survive the run.
• Run each 400 at a repeatable effort, not a race pace you can only hold once.

In honour of

Honours U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, of the 2nd Battalion, 508th Parachute Infantry Regiment, 82nd Airborne Division, killed June 24, 2010 in Jelawur, Afghanistan by an improvised explosive device.

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