Workout Description
For Time
2-4-6-8-10-8-6-4-2 reps of:
Front Squats (205/135 lb)
Push Presses (205/135 lb)
Why This Workout Is Hard
The ascending/descending rep scheme (50 total reps) combined with relatively heavy weights creates significant barbell cycling demands. The front rack position fatigue from squats directly impacts push press performance. While there's implicit rest between sets, the weight is heavy enough that most athletes will need to break up later sets. Average athletes will take 12-15 minutes with multiple short breaks.
Benchmark Times for The Broken Thruster Hill
- Elite: <5:00
- Advanced: 6:00-7:00
- Intermediate: 8:00-9:00
- Beginner: >16:00
Training Focus
This workout develops the following fitness attributes:
- Strength (8/10): Heavy loads for both movements (205/135) require significant strength capacity, especially as fatigue accumulates in later rounds.
- Stamina (7/10): High total volume of compound movements with significant loading challenges muscular endurance, particularly in shoulders, legs, and core.
- Power (7/10): Push press is inherently a power movement, while heavy front squats require explosive drive, especially under fatigue.
- Endurance (6/10): The ascending/descending rep scheme with heavy barbell movements creates sustained cardiovascular demand, though built-in rest occurs during transitions between sets.
- Flexibility (6/10): Front rack position demands good mobility, while overhead pressing and front squats require decent ankle, hip, and shoulder flexibility.
- Speed (4/10): Moderate pace sustainable, but heavy loads necessitate measured approach and likely force brief rest between sets.
Scaling Options
Reduce weight to 65-75% of 1RM (155/105 for most). Sub power clean + front rack hold if front rack mobility limited. Scale push press to push jerk if shoulder strength is limiting. Can reduce total reps to 2-3-4-5-6-5-4-3-2 for newer athletes. Target weight should allow 4-5 unbroken reps when fresh.
Scaling Explanation
Scale if unable to perform 5+ unbroken front squats or push press at prescribed weight, or if form deteriorates significantly under fatigue. Maintaining intensity and movement quality is priority over prescribed weight. Athletes should be able to complete most sets in 2-3 quick breaks maximum. Target time domain of 12-18 minutes - scale load/volume if projected to go longer.
Intended Stimulus
Moderate-length glycolytic workout (12-18 minutes) combining heavy barbell cycling with ascending/descending rep scheme. Tests strength endurance and ability to maintain technique under fatigue. Primary challenge is managing heavy load while sustaining output through varied rep counts.
Coach Insight
Break sets early to maintain quality. For 8-10 rep rounds, consider 5-3-2 or 6-4 breaks. Quick reset between reps but don't rush technique. Keep push press drive aggressive - don't let it become strict press. Watch for forward torso lean in front squats as fatigue builds. Transition quickly between movements but take 2-3 breaths before starting next set. Middle rounds (8-10-8) will be most challenging - have game plan for breaks.
Benchmark Notes
This workout is similar to Grace (30 C&J) but with 50 total reps of both Front Squats and Push Press at heavier loads (205/135 vs 135/95). Using Grace as anchor:
Movement breakdown (male/elite):
- Front Squats: 2.5-3s/rep with 205# (vs 2s for lighter Grace cleans)
- Push Press: 2-2.5s/rep with 205# (vs 1.5s for lighter Grace jerks)
- Transition between movements: 2-3s
Rep scheme analysis (2-4-6-8-10-8-6-4-2):
Total 50 reps per movement = 100 total reps vs Grace's 30 reps
Pyramid structure allows some recovery on back side
Fatigue multipliers:
- First 20 reps (2-4-6-8): 1.0x
- Middle 20 reps (10-8): 1.2x
- Final 10 reps (6-4-2): 1.3x
Starting with Grace L10 anchor (90-120s), adjusting for:
- Heavier load (+30%)
- More total reps (+70%)
- Simpler movements (-20%)
- Better fatigue profile (-10%)
Projected L10 time: ~300s (5:00)
L5 (median): ~540s (9:00)
L1 (scaled): ~960s (16:00)
Female times 20% slower due to relatively heavier loading vs Grace ratio
Modality Profile
Both Front Squat and Push Press are weightlifting (W) movements as they involve external loads with a barbell. With 2/2 movements being weightlifting, this workout is 100% weightlifting focused.
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