Workout Description
For Time
10 Thrusters (135/95 lb)
50 Double-Unders
8 Thrusters (135/95 lb)
40 Double-Unders
6 Thrusters (135/95 lb)
30 Double-Unders
4 Thrusters (135/95 lb)
20 Double-Unders
2 Thrusters (135/95 lb)
10 Double-Unders
Why This Workout Is Medium
A descending ladder couplet of thrusters and double-unders. Tests speed, coordination, and barbell cycling.
Benchmark Times for Dutch vs. Speal
- Elite: <12:01
- Advanced: 12:01-8:01
- Intermediate: 8:01-5:01
- Beginner: >5:01
Training Focus
This workout develops the following fitness attributes:
- Power (8/10): Thrusters are a primary power movement. Double-unders require plyometric power.
- Speed (8/10): Fast cycling of both thrusters and double-unders with minimal rest is crucial for a good time in this sprint WOD.
- Endurance (6/10): The descending ladder of thrusters and double-unders is a fast-paced sprint, creating a significant metabolic demand in a short time.
- Stamina (6/10): Cycling thrusters at 135/95 lbs and performing high-rep double-unders tests shoulder, leg, and calf/coordination stamina under intensity.
- Strength (6/10): Thrusters at 135/95 lbs are a moderate-heavy load, challenging pushing strength-endurance.
- Flexibility (4/10): Requires good front rack and squat mobility for thrusters.
Modality Profile
An M/W couplet with a monostructural movement (Double-Unders) and a weightlifting movement (Thrusters).
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