Workout Description

Why This Workout Is Hard

While the individual weights (95/65) are moderate, the continuous 1-minute intervals with only 1 minute rest per round creates significant fatigue accumulation. The combination of thrusters into power cleans taxes the same muscle groups, and transitioning directly to box jump-overs maintains high heart rate. The pull-ups after anterior chain fatigue adds complexity. The 17-minute time cap creates urgency without allowing full recovery between rounds.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Multiple rounds of high-rep Olympic lifts, gymnastics, and cardio tax local muscular endurance. Rest intervals allow partial but incomplete recovery.
• Speed (8/10): One-minute intervals encourage fast cycling of movements. Quick transitions and efficient movement patterns are crucial for maximizing reps.
• Endurance (7/10): 17-minute AMRAP with cyclical movements and assault bike creates significant cardiovascular demand. One minute rest intervals prevent maximal endurance stress.
• Power (7/10): Power cleans, box jumps, and thrusters are explosive movements. High-rep Olympic lifting tests power endurance significantly.
• Flexibility (6/10): Thrusters and power cleans demand good mobility in ankles, hips, shoulders. Box jumps and pull-ups require decent range of motion.
• Strength (5/10): 95/65lb thrusters and power cleans require moderate strength. Weight is light enough for cycling but heavy enough to demand good technique.

Movements

• Thruster
• Power Clean
• Box Jump-Over
• Pull-Up

Scaling Options

Thrusters: 65/45 lbs or 45/35 lbs. Power cleans: Same as thruster weight. Box jump-overs: 20/16" box with step-ups/downs allowed. Pull-ups: Ring rows, jumping pull-ups, or banded pull-ups. Assault bike: Reduce target calories to 8-10 per minute or use rower (12-15 cals). Time domain can remain as prescribed with scaled movements. For beginners, consider 2 rounds instead of 3.

Scaling Explanation

Scale if unable to perform 5+ unbroken thrusters or power cleans at prescribed weight, or if unable to perform 3+ strict pull-ups. Maintaining movement quality and consistent work rate is priority over Rx weights. Athletes should be able to work continuously through each 1-minute interval with brief breaks as needed. Target effort level is 7/10 - breathing should be heavy but controlled during rest periods. Scale to achieve similar total reps each round (drop-off should not exceed 20% by final round).

Intended Stimulus

Moderate-intensity glycolytic workout with oxidative elements due to 17-minute time domain. Primary focus is on power output sustainability across multiple modalities with built-in rest periods. Tests work capacity and power endurance while managing fatigue across rounds. The 1-minute intervals create urgency without complete redline.

Coach Insight

Start aggressive but controlled - aim for 12-15 thrusters, 10-12 power cleans, 12-15 box jump-overs, 8-12 pull-ups, and 12-15 calories per minute. Use the rest period strategically to recover breathing and grip. Quick transitions between movements are crucial. Break thrusters into 2-3 sets early to preserve shoulders for pull-ups. Keep power cleans from the hang position if cycle speed drops. Step-down from box jumps if needed to maintain pace. Consider butterfly pull-ups if proficient, but kipping is sufficient.

Benchmark Notes

Analysis based on Fight Gone Bad (FGB) anchor with adjustments: 1. Movement breakdown per minute (elite pace): - Thrusters (95/65): 20-25 reps/min - Power Cleans (95/65): 18-22 reps/min - Box Jump-Overs: 25-30 reps/min - Pull-Ups: 25-30 reps/min - Assault Bike: 18-22 cals/min Fatigue factors: - 1st round: 100% capacity - 2nd round: 85-90% capacity - 3rd round: 75-80% capacity Comparison to FGB anchor (L10: 430-500 reps): - This workout is ~70% duration of FGB - Similar movement pattern and intensity - 1 min rest per round helps recovery Projected L10 male performance: - Round 1: ~115 reps - Round 2: ~105 reps - Round 3: ~95 reps Total: ~315-325 reps L5 (median) typically achieves 60-65% of L10 score: ~220 reps L1 (scaled) typically achieves 35-40% of L10 score: ~120 reps Final targets (M/F): L10: 320/275 reps L5: 220/195 reps L1: 120/100 reps

Modality Profile

Of the 5 movements: Box Jump-Over and Pull-Up are Gymnastics (2), Bike is Monostructural (1), Thruster and Power Clean are Weightlifting (2). With 2/5 G, 1/5 M, and 2/5 W, rounded to nearest 10%.