Workout Description
10 Rounds For Time
10 Thrusters (95/65 lb)
10 Ring Push-Ups
Why This Workout Is Hard
Hero WOD (Couplet). High volume (10 rounds) combining light-moderate thrusters (95lb) with challenging ring push-ups, testing muscular endurance and stability.
Benchmark Times for Coe
- Elite: <21:45
- Advanced: 21:45-19:15
- Intermediate: 19:15-16:00
- Beginner: >16:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of thrusters (100 total) and ring push-ups (100 total) heavily taxes shoulder, tricep, leg, and core stamina. Ring push-ups add a stability challenge.
- Endurance (7/10): 10 rounds of thrusters and ring push-ups, even with light-moderate weight, will create a significant metabolic demand and test cardiovascular endurance.
- Power (6/10): Thrusters are an explosive movement. Maintaining power output over 10 rounds is key.
- Speed (6/10): Fast cycling of both thrusters and ring push-ups, with minimal rest between movements and rounds, is crucial for a good time.
- Strength (5/10): Thrusters at 95/65 lbs for 10 reps per round test pushing strength-endurance. Ring push-ups challenge stability strength.
- Flexibility (3/10): Requires good front rack and squat mobility for thrusters, and shoulder stability for ring push-ups.
Modality Profile
A G/M couplet with a gymnastics movement (Push-ups) and a monostructural movement (Run).
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