Workout Description

Why This Workout Is Hard

This workout combines three compound barbell movements that target similar muscle groups, creating significant cumulative fatigue. The ascending weight scheme with descending reps provides some relief, but performing three consecutive complex movements (135 thrusters after already fatigued) makes this challenging. The continuous nature without built-in rest periods, plus the technical demands of cycling between movements under fatigue, creates a substantial challenge for the average CrossFitter.

Benchmark Times for John Tierney

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of compound movements targeting same muscle groups creates substantial local muscular fatigue, especially in shoulders, legs and core.
• Power (8/10): Thrusters are inherently explosive movements, requiring significant power output, especially as fatigue and load increase.
• Endurance (7/10): Complex barbell movements performed for 150 total reps with increasing load creates significant cardiovascular demand through sustained effort and compound movements.
• Flexibility (7/10): Front rack position and thruster movement pattern demand significant mobility in shoulders, wrists, hips, and ankles throughout.
• Strength (6/10): Progressive loading scheme tests strength capacity, particularly in final heavy sets, though weights remain submaximal for most athletes.
• Speed (6/10): Quick transitions between movements and maintaining cycle speed on lighter sets is crucial for optimal performance.

Movements

• Push Press
• Front Squat
• Thruster

Scaling Options

Weight reductions: Start at empty bar (35/15 lb) and progress up. Movement subs: Push press → Strict press, Front squat → Goblet squat, Thruster → Clean + Press. Volume option: 15-12-9-6 rep scheme with smaller jumps in weight. Time cap at 20 minutes. For beginners: Stay at same weight across all rounds.

Scaling Explanation

Scale if you cannot perform 5 unbroken thrusters at the heaviest weight or if front rack position is compromised. Prioritize maintaining full range of motion and proper positioning over speed. Target completion time is 12-20 minutes. Scale weights if any round takes more than 5-6 minutes. Success = consistent movement quality across all loads.

Intended Stimulus

Moderate-length glycolytic workout (12-20 minutes) focusing on barbell cycling and load progression. Primary challenge is maintaining quality movement patterns as fatigue and load increase. Tests both muscular endurance and strength-endurance capacity across three compound movements.

Coach Insight

Break up the complex early - don't go unbroken on 20s. Suggested breakdown: 8-7-5 or 5x4 on first round. Quick transitions between movements but reset position each time. Keep core tight on push press, maintain vertical torso on front squats. Common mistake is rushing early sets leading to technique breakdown at heavier weights. Rest 20-30 seconds before increasing weight.

Benchmark Notes

This workout is similar to Grace (30 C&J) but with complex barbell cycling and increasing loads. Analysis: 1. Movement breakdown per round: - 20 reps @ 45/25: ~2s/rep = 40s base - 15 reps @ 75/45: ~2.5s/rep = 37.5s base - 10 reps @ 95/65: ~3s/rep = 30s base - 5 reps @ 135/95: ~3.5s/rep = 17.5s base 2. Fatigue factors: - First round (20): minimal fatigue (1.0x) - Second round (15): moderate fatigue (1.2x) - Third round (10): significant fatigue (1.3x) - Fourth round (5): heavy load impact (1.4x) 3. Transitions: - Barbell loading between rounds: ~15-20s x 3 = 45-60s total 4. Using Grace as anchor (135/95 for 30 reps): - Grace L10 = 90-120s male / 110-150s female - This workout has 50 total reps vs Grace's 30 - But lighter loads except final round - More complex movement pattern (3 movements vs 1) 5. Final calculations: L10 (Elite): 6:00 male / 8:00 female L5 (Intermediate): 10:00 male / 12:00 female L1 (Beginner): 18:00 male / 20:00 female

Modality Profile

All three movements (Push Press, Front Squat, Thruster) are weightlifting movements involving a barbell with external load. No gymnastics or monostructural movements are present.