Workout Description

Why This Workout Is Very Hard

While the dumbbell weight is moderate, the combination of thrusters and overhead walking lunges creates significant shoulder fatigue and metabolic stress. The continuous nature (no built-in rest) plus the instability of double dumbbells in both movements makes this more challenging than it appears. Most athletes will need to break up the thrusters and take brief pauses during lunges by round 2-3.

Benchmark Times for Mark Whitford

• Elite: <6:00
• Advanced: 6:30-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of thrusters and lunges challenges muscular endurance in legs and shoulders. Holding weights overhead for extended periods is particularly taxing.
• Endurance (7/10): Four rounds of compound movements with heavy dumbbells creates significant cardiovascular demand, especially with the continuous nature of the walking lunges.
• Flexibility (7/10): Thrusters demand ankle, hip, and shoulder mobility. Overhead walking lunges require significant shoulder stability and hip mobility.
• Strength (6/10): Moderate-heavy dumbbell loads tax strength, particularly during the thrusters and maintaining overhead position during lunges.
• Power (5/10): Thrusters have a power component in the drive phase, but the workout isn't primarily power-focused due to the sustained nature.
• Speed (4/10): Moderate pace maintenance required, but weight and balance demands limit maximum speed potential.

Movements

• Thruster
• Dumbbell Overhead Walking Lunge

Scaling Options

Weight reductions: 30/15 lb dumbbells for newer athletes, 35/17.5 lb for intermediates. Movement substitutions: Single dumbbell thruster option, walking lunges without weight overhead (hold at shoulders), or reduce to 35m lunges. Volume modifications: 3 rounds for beginners or reduce thrusters to 12 reps. Time cap at 20 minutes for scaled versions.

Scaling Explanation

Scale if unable to perform 10 unbroken dumbbell thrusters at prescribed weight or maintain overhead position for 25m without shoulder fatigue. Prioritize maintaining full range of motion in thrusters and stable overhead position in lunges over load or speed. Athletes should finish each round breathing heavy but able to continue moving. Target time domain remains 12-18 minutes when scaled properly. Form breakdown in overhead position or thruster catch is key indicator to reduce load.

Intended Stimulus

Moderate-length glycolytic workout targeting leg drive and shoulder stability, typically lasting 12-18 minutes. Primary focus is on maintaining power output while managing shoulder fatigue. The workout combines heavy dumbbell complexes with steady-state overhead work, creating significant metabolic stress and upper body endurance demands.

Coach Insight

Break thrusters into sets of 8-7 or 5-5-5 early to preserve shoulder stability. Keep lunges at a steady, deliberate pace - rushing leads to form breakdown. Rest dumbbells at shoulders between thruster sets, not on ground. Common failure points: rushing first round, dropping dumbbells overhead during lunges, losing front rack position in thrusters. Aim for consistent round times with no more than 30 seconds variance.

Benchmark Notes

Analysis based on Grace/Fran-style barbell cycling benchmarks with adjustments: 1. Movement Breakdown per Round: - 15 DB Thrusters: ~2.5s/rep × 15 = 37.5s fresh - 50m DB OH Lunges: ~1s/step × 40 steps = 40s fresh - Transitions: 5s between movements Base round time (fresh): 82.5s Fatigue multipliers: - Round 1: 1.0x = 82.5s - Round 2: 1.1x = 91s - Round 3: 1.2x = 99s - Round 4: 1.3x = 107s Total theoretical time: 379.5s Compared to Grace (30 C&J 135/95) anchor: - Similar total work volume - Lighter loads but more complex movement pattern - Added distance component Scaled from Grace anchors (90-120s M / 110-150s F) with ~3.5x multiplier due to 4 rounds vs single set. Final targets: Men: L10: 360-390s (6:00-6:30) L5: 540s (9:00) L1: 900s (15:00) Women: L10: 450-480s (7:30-8:00) L5: 660s (11:00) L1: 1020s (17:00)

Modality Profile

Both movements (Thruster and Dumbbell Overhead Walking Lunge) involve external loads. Thruster is a barbell movement and Dumbbell Overhead Walking Lunge uses dumbbells, making them both weightlifting (W) movements. With 2/2 movements being weightlifting, this results in 100% W.

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