Workout Description

Why This Workout Is Hard

While individual elements are moderate (50/35lb DBs, basic movements), the EMOM structure with 24 total reps per round creates significant time pressure. Most athletes will take 90-120 seconds per round, leaving minimal rest. The movement combination targets legs/shoulders repeatedly, and DB burpees plus step-ups create cumulative fatigue over 30 minutes. The sustained work-to-rest ratio makes this challenging for average CrossFitters.

Benchmark Times for Thiccc

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 30-minute EMOM format with compound movements creates sustained cardiovascular demand. Short rest windows between sets maintain elevated heart rate throughout.
• Stamina (7/10): Multiple compound movements performed every 3 minutes for 30 minutes challenges muscular endurance, particularly in shoulders, legs, and core.
• Power (7/10): Clean-and-jerks and thrusters are explosive movements. Burpees add dynamic full-body power requirements under fatigue.
• Flexibility (6/10): Thrusters and clean-and-jerks demand good mobility in ankles, hips, and shoulders. Box step-ups require hip mobility under load.
• Speed (6/10): 3-minute window requires efficient transitions and movement cycling to complete all reps with adequate rest.
• Strength (5/10): Moderate dumbbell loads (50/35lb) require strength, but not maximal. Weight must be managed across multiple movements and rounds.

Movements

• Thruster
• Dumbbell Burpee
• Dumbbell Clean & Jerk
• Box Step-Up

Scaling Options

Weight Modifications: Scale to 35/25lb or 25/15lb dumbbells based on thruster capacity. Movement Substitutions: Regular burpees without dumbbells, step-downs instead of jumps, goblet squats instead of thrusters if overhead mobility is limited. Volume Options: Reduce to 4 reps per movement or extend interval to 4 minutes. For beginners, consider 20 minutes total (7 rounds) instead of 30 minutes.

Scaling Explanation

Scale if unable to complete thrusters unbroken with suggested weights or if round time consistently exceeds 2:15, leaving insufficient rest. Priority is maintaining good movement patterns throughout all 10 rounds - technique should not break down significantly in later rounds. Target completion time for each round should be 90-120 seconds, allowing 60-90 seconds rest. Athletes should finish feeling challenged but not completely exhausted, able to maintain consistent work:rest ratio across all rounds.

Intended Stimulus

Moderate-to-long duration oxidative workout (30 minutes) with glycolytic intervals. Primary challenge is maintaining consistent output while managing fatigue across compound dumbbell movements. Each 3-minute window should feel challenging but repeatable, targeting 75-85% effort level. The workout tests both strength endurance and aerobic capacity.

Coach Insight

Start each round with 60-75 seconds of work, leaving adequate rest before next interval. Break dumbbell movements into sets of 3-4 reps early to preserve position. Keep dumbbells in front rack between thrusters and cleans when possible. For burpees, place dumbbells wider than shoulder width to avoid hitting them during push-up. On step-ups, alternate leading leg each round to balance fatigue. Common mistake is rushing early rounds - aim for consistent times across all 10 rounds rather than sprinting initial rounds.

Benchmark Notes

This is a 30-minute EMOM with 4 dumbbell movements. Each round requires 24 total reps. Base movement times (fresh): - DB Thrusters: 2.5s × 6 = 15s - DB Hang C&J: 3s × 6 = 18s - DB Burpees: 4s × 6 = 24s - Box Step-ups: 3s × 6 = 18s Base round time: 75 seconds Fatigue progression across 10 rounds: - Rounds 1-3: 75s (fresh) - Rounds 4-5: 85s (1.13x fatigue) - Rounds 6-7: 90s (1.2x fatigue) - Rounds 8-10: 95s (1.27x fatigue) Transitions between movements: 2-3s elite, 4-6s intermediate Comparing to Grace (30 C&J) and DT (mixed DB complex) benchmarks, but accounting for: - Lower load (50/35 vs 135/95) - Higher volume (240 total reps vs 30/135) - Forced 3-min rest intervals Target times for completion within each 3-min window: - Elite (L10): 85-95s (leaving 85-95s rest) - Intermediate (L5): 120-130s (leaving 50-60s rest) - Beginner (L1): 150-165s (leaving 15-30s rest) Final L10/L5/L1 Targets: Male: 14:00 / 20:00 / 30:00 Female: 17:00 / 23:00 / 33:00

Modality Profile

Of the 4 movements: Thruster (W), DB Clean & Jerk (W), DB Burpee (G), Box Step-Up (W). 3 movements involve external load (75%) and 1 is bodyweight/gymnastics (25%). No monostructural movements present.

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