Workout Description

Why This Workout Is Hard

This workout combines high-skill movement (double-unders) with volume (150 reps), followed by core fatigue from sit-ups that will impact thruster performance. The thrusters, while moderate weight, come after significant fatigue and require both leg drive and midline stability. The burpees at the end, though lower volume, become significantly more challenging under accumulated fatigue. Most athletes will take 15-20 minutes with forced breaks.

Benchmark Times for Edward Day

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Large sets of double-unders, sit-ups, and moderate-load thrusters test local muscular endurance, particularly core and shoulder stamina.
• Endurance (7/10): High-rep double-unders combined with thrusters create sustained cardiovascular demand. The workout's length and movement combinations keep heart rate elevated throughout.
• Speed (7/10): Fast transitions and efficient cycling of double-unders and thrusters are crucial for a good time.
• Flexibility (5/10): Thrusters require good mobility in ankles, hips, and shoulders. Double-unders demand ankle flexibility and coordination.
• Strength (4/10): Thrusters at 95/65 lbs provide moderate strength demand, while other movements are primarily bodyweight-focused.
• Power (4/10): Thrusters involve explosive hip drive, while double-unders require reactive power. However, fatigue will limit power output.

Movements

• Double-Under
• Sit-Up
• Thruster
• Burpee

Scaling Options

Double-unders: 300 singles or 75 double-under attempts + 150 singles. Sit-ups: Reduce to 75 reps or sub AbMat sit-ups. Thrusters: Drop to 65/45 lbs or use dumbbell thrusters at 35/25 lbs. Burpees: Step-back variation or reduce to 15 reps. For beginners: 100 singles, 50 AbMat sit-ups, 30 thrusters (45/35 lbs), 15 step-back burpees.

Scaling Explanation

Scale if unable to perform 25+ unbroken double-unders, maintain hollow position in sit-ups, complete 10+ thrusters unbroken at prescribed weight, or perform burpees with full range of motion. Priority is maintaining consistent movement and intensity throughout - aim for 12-18 minute finish time. Better to scale and maintain intensity than go Rx and have extended breaks. Form deterioration on thrusters is key indicator for scaling needed.

Intended Stimulus

Moderate-length glycolytic workout (12-18 minutes) with mixed modal demands. Primary focus is on sustained power output and metabolic conditioning. Double-unders test skill under fatigue, thrusters challenge strength-endurance, while sit-ups and burpees maintain elevated heart rate throughout. Workout tests mental fortitude in middle domain time range.

Coach Insight

Break double-unders into sets of 30-50 to avoid excessive fails. For sit-ups, sets of 20-25 maintain good pace while preventing core fatigue. Break thrusters before form deteriorates - sets of 10-15 early, dropping to 5-8 as fatigue sets in. Quick singles on burpees to maintain steady output. Key is smooth transitions between movements and avoiding redline early. Most athletes break down in thrusters - have clear rep scheme before starting.

Benchmark Notes

This workout has similarities to both Annie (double-unders + sit-ups) and Grace-style barbell sprints (thrusters). Breaking it down: 1. Double-Unders (150): - Fresh pace: 0.5s/rep = 75s base - Account for 2-3 breaks: +15-30s - Total: 90-105s 2. Sit-Ups (100): - Fresh pace: 1s/rep = 100s base - Fatigue from DUs: 1.1x multiplier - Sets of 25 with brief breaks - Total: 120-135s 3. Thrusters (50 @ 95/65): - Fresh pace: 2.5s/rep = 125s base - Fatigue from previous work: 1.2x multiplier - Sets of 10-15 with breaks - Total: 165-180s 4. Burpees (25): - Fresh pace: 3s/rep = 75s base - Heavy fatigue: 1.3x multiplier - Total: 100-110s Transitions between movements: ~30s total Comparing to Annie (L10: 300-360s) and adjusting for additional volume and thrusters, elite athletes should complete this in 360-420s. L5 (median) around 600s matches the proportional scaling from Annie benchmark. Final targets: Male L10: 360s (6:00) Male L5: 600s (10:00) Male L1: 960s (16:00) Female L10: 480s (8:00) Female L5: 720s (12:00) Female L1: 1080s (18:00)

Modality Profile

Of the 4 movements: Double-Under and Sit-Up and Burpee are Gymnastics (2 movements), Double-Under is also Monostructural (1 movement), and Thruster is Weightlifting (1 movement). Double-Under counts for both G and M as it's a bodyweight coordination skill and cyclical. Total breakdown: 2G + 1M + 1W = 4 total, rounded to 50/25/25.