Workout Description
For Time
Buy-In:
Max Unbroken Thrusters (75% BW)
Muscle-Ups*
Then AMRAP in 30 minutes of:
250 meter Row
250 meter Run
Cash-Out:**
Thrusters** (75% BW)
Muscle-Ups*
*Perform the same number of reps as Thrusters.
**Same number of reps from the Buy-In.
Why This Workout Is Very Hard
Complex structure: Max thrusters determines reps for MU buy-in/cash-out. Main score is rounds of Row/Run in 30 min AMRAP. Tests strength, skill, and endurance.
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Complex structure: Max Unbroken Thrusters (75% BW) determines reps for Muscle-Up buy-in AND cash-out. The main scoring component is a 30-minute AMRAP of 250m Row and 250m Run. This tests strength endurance (thrusters), high-skill gymnastics (MUs), and sustained cardiovascular endurance (row/run).
- Stamina (8/10): Max unbroken thrusters at 75% BW is a significant leg/shoulder stamina test. Performing that number of MUs (buy-in & cash-out) tests upper body stamina. The 30-min row/run AMRAP is a pure endurance/stamina piece.
- Strength (7/10): Thrusters at 75% bodyweight are a heavy load for max unbroken reps. Muscle-Ups require significant relative strength. The AMRAP portion is less strength-focused.
- Flexibility (6/10): Requires good front rack, squat, overhead mobility for heavy thrusters. Excellent shoulder/wrist mobility for Muscle-Ups. Basic row/run mobility.
- Power (6/10): Thrusters and Muscle-Ups are explosive. Rowing/running pace in the AMRAP also reflects power output. The WOD tests power under varied demands.
- Speed (5/10): Maximizing thruster reps (buy-in) is key. Fast cycling of row/run in the AMRAP. Efficient MUs for cash-out. Pacing the AMRAP is crucial.
Modality Profile
A complex workout. Thruster (W), MU (G), Row (M), Run (M). This is a mix. Let's simplify. 1G, 2M, 1W. Profile: 25% G, 50% M, 25% W.
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