Workout Description
AMRAP For As Long As Possible
15 Thrusters (100/65 lb)
15 Chest-to-Bar Pull-Ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. Etc.
Why This Workout Is Hard
Open WOD (AMRAP For As Long As Possible). Increasing rounds: moderate thrusters (100lb), C2B. Tests high-intensity threshold/gymnastics endurance.
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Repeatedly performing 15 thrusters and 15 C2B pull-ups at a fast pace will exhaust leg/shoulder stamina (thrusters) and upper body pulling/grip stamina (C2B) to an extreme degree, especially as time extends.
- Endurance (8/10): An AMRAP For As Long As Possible (starting at 4 mins, extending by 4 mins if rounds are met) of 15 thrusters (100/65 lb) and 15 chest-to-bar pull-ups. This is a brutal test of high-intensity threshold and gymnastics/lifting endurance, rewarding those who can sustain a blistering pace.
- Speed (8/10): This WOD is defined by speed. A very high cycle rate for both movements is required to pass each 4-minute checkpoint and extend the workout. Minimizing rest is paramount.
- Power (7/10): Thrusters are an explosive hip-drive and press movement. Kipping C2B pull-ups also rely on generating power. The WOD is a test of sustaining high power-endurance to meet time gates.
- Strength (5/10): Thrusters at 100/65 lbs are a moderate load, focusing on speed and cycling efficiency. C2B pull-ups test relative pulling strength endurance. The challenge is maintaining this under extreme metabolic stress.
- Flexibility (3/10): Requires good front rack, squat, and overhead mobility for thrusters. Full range for C2B pull-ups.
Modality Profile
A couplet of a weightlifting movement (Thruster) and a gymnastics movement (C2B Pull-up). The stimulus is evenly split between G and W.
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