Workout Description
3 Rounds for Time
10 Thrusters (135/95 lb)
12 Pull-Ups
25 Burpees
Why This Workout Is Hard
Three rounds combining heavy thrusters, pull-ups, and burpees. Tests strength endurance and work capacity.
Benchmark Times for Angus
- Elite: <19:00
- Advanced: 19:00-17:01
- Intermediate: 17:01-14:31
- Beginner: >14:31
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): The combination of 400m runs with heavier thrusters and pull-ups across 3 rounds is very demanding on cardiovascular endurance.
- Stamina (7/10): Muscular stamina is needed for cycling 135/95 lb thrusters and pull-ups, especially when fatigued from the run.
- Strength (7/10): Thrusters at 135/95 lbs represent a significant strength component for 10 reps per round, challenging pushing strength and core stability.
- Power (7/10): Thrusters are a key power movement, involving an explosive drive from legs through to overhead press.
- Speed (6/10): Running speed on the 400m segments and the ability to quickly cycle thrusters and pull-ups contribute significantly to the overall time.
- Flexibility (4/10): Requires good front rack and squat mobility for thrusters, and shoulder mobility for pull-ups.
Modality Profile
A couplet of a monostructural movement (Run) and a weightlifting movement (Back Squat from the ground). A classic M/W test.
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