Workout Description

Why This Workout Is Medium

This workout combines moderate loading (30kg thrusters are light-moderate), moderate volume (150 total thrusters), and a skill movement (box jumps). The 200 single unders provide built-in recovery between barbell work, breaking up fatigue accumulation. While continuous, the work-to-rest ratio is favorable. Average athletes complete this in 12-16 minutes without significant scaling, though grip and leg fatigue will accumulate toward the final thrusters.

Benchmark Times for For time

• Elite: <7:15
• Advanced: 8:45-10:30
• Intermediate: 12:45-15:30
• Beginner: >36:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of repetitions (100 thrusters, 400 single unders, 50 box jumps) demands significant muscular endurance, particularly in legs, shoulders, and grip throughout the workout.
• Endurance (7/10): Sustained cardiovascular demand across 400 single unders and repeated thrusters/box jumps. The continuous nature of the workout maintains elevated heart rate throughout, testing aerobic capacity.
• Speed (7/10): For-time format demands fast cycling through movements and minimal transition time. Single unders require quick foot turnover. Maintaining pace throughout is critical for competitive performance.
• Power (6/10): Box jumps are inherently explosive movements. Thrusters, while strength-based, require powerful hip extension. Single unders demand quick foot speed and coordination, creating mixed power stimulus.
• Strength (5/10): 30 kg thrusters provide moderate loading requiring force production, but the emphasis is muscular endurance rather than maximal strength. Box jumps demand some strength but primarily power.
• Flexibility (4/10): Thrusters require shoulder mobility and hip flexibility. Box jumps demand ankle and hip mobility. Single unders require minimal mobility, keeping overall demand moderate.

Movements

• Thruster
• Single-Under
• Box Jump

Benchmark Notes

The primary limiters are thruster cycling under fatigue (100 total reps at 30 kg) and the mental grind of 400 total single unders sandwiched around 50 box jumps. L5 (~17 min) breaks thrusters into sets of 10-8-7, does single unders in 2-3 sets, and takes brief rests on box jumps. Elite athletes cycle thrusters in large unbroken sets and sprint through jump rope.

Modality Profile

Thruster is Weightlifting (external load barbell movement). Single-Under is Gymnastics (bodyweight jump rope coordination skill). Box Jump is Gymnastics (bodyweight plyometric movement). 2 Gymnastics movements (67%) and 1 Weightlifting movement (33%).