Workout Description
10 Rounds for Time
9 Thrusters (95/65 lb)
35 Double-Unders
Time Cap: 40 minutes
Why This Workout Is Hard
A high-volume couplet of thrusters and double-unders for 10 rounds. Tests cardiovascular endurance, pacing, and skill proficiency under fatigue.
Benchmark Times for Open 17.5
- Elite: <18:45
- Advanced: 18:45-16:16
- Intermediate: 16:16-13:01
- Beginner: >13:01
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Ten rounds for time of 9 thrusters (95/65 lb) and 35 double-unders, with a 40-minute time cap. This high-volume couplet tests cardiovascular endurance, pacing, and skill proficiency under accumulating fatigue.
- Stamina (8/10): Totaling 90 thrusters and 350 double-unders, this WOD will significantly tax leg/shoulder stamina for thrusters and calf/coordination stamina for double-unders. Maintaining output for 10 rounds is very demanding.
- Speed (7/10): This WOD demands fast cycling of both movements and minimal transition time. The ability to maintain a high pace and DU proficiency throughout 10 rounds is key for a good score.
- Power (6/10): Thrusters are an explosive hip-drive and press movement. Double-unders have a plyometric component. The WOD tests sustained power-endurance over many rounds.
- Strength (4/10): Thrusters at 95/65 lbs are a light-moderate load, focusing on cycling efficiency and endurance rather than maximal strength. Double-unders are skill/coordination based.
- Flexibility (3/10): Requires good front rack, squat, and overhead mobility for thrusters. Wrist/shoulder mobility for efficient double-unders.
Modality Profile
A couplet of a gymnastics movement (DU) and a weightlifting movement (Thruster). The stimulus is evenly split between G and W.
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