Workout Description

Why This Workout Is Hard

While neither element is extreme in isolation, the combination creates significant challenge. The 30-cal bike creates initial leg fatigue, then transitions immediately into thrusters with a moderate load (95/75). The continuous nature without built-in rest, plus the thruster's full-body demand after pre-fatigued legs, makes this deceptively challenging. Most athletes will need to break up the thrusters, extending the time under tension.

Benchmark Times for Lactate Tolerance

• Elite: <4:00
• Advanced: 4:30-5:00
• Intermediate: 5:45-6:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Quick transitions and fast cycling of both movements is crucial for good times. Sprint-style effort is sustainable given the short duration.
• Stamina (7/10): Thirty unbroken thrusters at a moderate load tests muscular endurance significantly, especially following the bike calories.
• Power (7/10): Thrusters are inherently a power movement, requiring explosive drive from legs through shoulders. Bike calories also reward power output.
• Endurance (6/10): Short but intense combination of bike and thrusters creates significant cardiovascular demand, though duration is moderate compared to longer endurance pieces.
• Flexibility (6/10): Thrusters demand good mobility in ankles, hips, and shoulders to maintain proper form through fatigue.
• Strength (5/10): Prescribed thruster weight (95/75) represents moderate loading that requires decent strength foundation but isn't maximal.

Movements

• Air Bike
• Thruster

Scaling Options

Bike: Reduce to 20-25 calories for beginners. Thrusters: Scale load to 65/45 lbs or 45/35 lbs based on capacity. Sub front squats + strict press if thruster technique is inconsistent. Option to reduce volume to 20 reps each. Rowing can replace bike if needed - use 20/15 calories conversion.

Scaling Explanation

Scale if you cannot perform 10+ unbroken thrusters at prescribed weight with solid form, or if your typical Fran time is over 7 minutes. Maintaining power output and proper mechanics should be prioritized over prescribed load. Target time domain is 5-8 minutes - scale load/volume if estimated time exceeds 10 minutes. Athletes should feel significant leg fatigue but be able to maintain safe movement patterns throughout.

Intended Stimulus

Short, intense glycolytic workout targeting 5-8 minutes. Primary focus is power output maintenance while managing severe leg fatigue. Tests ability to transition between machine-based cardio and loaded barbell cycling. Emphasizes quad/hip drive endurance.

Coach Insight

Attack the bike but avoid redlining - aim for 45-60 seconds at 85-90% effort. Break thrusters early into sets of 8-10 reps before form deteriorates. Keep barbell close to body, maintain upright torso in front rack. Common mistake is rushing first 15 thrusters then hitting severe muscle fatigue. Rest 2-3 breaths between sets as needed. Quick transitions between movements are key.

Benchmark Notes

This workout is similar to Grace (30 reps of barbell cycling) but with an added 30 cal bike. Using Grace as our anchor (L10: 90-120s, L5: 240-300s, L1: 480-600s). Breakdown: 1. Assault Bike 30 cal: - Elite: 45-60s (1.5-2s/cal) - Intermediate: 75-90s (2.5-3s/cal) - Beginner: 120-150s (4-5s/cal) 2. Thrusters (95/75): - Similar to Grace loading pattern - Elite: 8-12 reps unbroken, 2-3 sets - Intermediate: 5-8 reps per set, 4-5 sets - Beginner: 3-5 reps per set, 6-8 sets Fatigue considerations: - Bike-to-thruster transition impacts leg power (-15%) - Thruster timing similar to C&J in Grace but slightly faster Total time targets: Men: L10: 4:00 (240s) L5: 6:30 (390s) L1: 12:00 (720s) Women: L10: 4:30 (270s) L5: 7:30 (450s) L1: 14:00 (840s)

Modality Profile

Bike is monostructural (M), Thruster is weightlifting (W). With two movements from different modalities, the split is 50/50.

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