Workout Description

Why This Workout Is Hard

The 95/65lb thrusters are moderate weight but become challenging when paired with pull-ups in continuous 7-minute AMRAP format. No built-in rest means grip fatigue from pull-ups compounds thruster difficulty, while shoulder fatigue from thrusters makes pull-ups harder. The bike finisher adds metabolic stress when already fatigued. Most average athletes will need to break movements into small sets and may scale weight.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Ten minutes of continuous work with minimal rest creates significant cardiovascular demand, especially with the final bike sprint testing aerobic power.
• Stamina (7/10): Seven minutes of thrusters and pull-ups will heavily tax upper body and leg muscular endurance, with grip fatigue becoming a limiting factor.
• Speed (7/10): AMRAP format rewards fast transitions and quick cycling between movements. The bike finish emphasizes rapid turnover under fatigue.
• Power (6/10): Thrusters are inherently explosive, and the final bike sprint demands high power output. However, fatigue will limit true power expression.
• Strength (4/10): Moderate thruster load at 95/65 pounds requires decent strength but emphasizes strength endurance over maximal force production in this time domain.
• Flexibility (4/10): Thrusters demand good overhead and hip mobility, while pull-ups require shoulder flexibility. Bike requires minimal additional range of motion.

Movements

• Air Bike
• Thruster
• Pull-Up

Benchmark Notes

This workout consists of two distinct parts: a 7-minute AMRAP of thrusters and pull-ups, followed by a 3-minute max calorie bike. Since it's scored as 'Reps', I'm calculating total repetitions across both segments. Part 1 Analysis (7-minute AMRAP: 7 Thrusters 95/65 + 7 Pull-ups): This closely resembles Fran (21-15-9 Thrusters 95/65 + Pull-ups = 45 total reps each movement) but in AMRAP format. Using Cindy as the primary anchor (AMRAP 20 with bodyweight movements), I can scale appropriately. Movement times per round: - 7 Thrusters (95/65): 7 × 2.5 sec = 17.5 sec (fresh) - 7 Pull-ups: 7 × 1.5 sec = 10.5 sec (fresh) - Transition: 3 sec - Total per round: ~31 sec fresh Fatigue progression over 7 minutes: - Rounds 1-3: 31 sec each = 93 sec (6 rounds possible) - Rounds 4-6: 35 sec each = 105 sec (3 more rounds) - Rounds 7-9: 40 sec each = 120 sec (3 more rounds) - Rounds 10+: 45+ sec each Expected rounds in 7 minutes: - Elite (L10): 12-13 rounds = 168-182 reps - Average (L5): 8-9 rounds = 112-126 reps - Novice (L1): 5-6 rounds = 70-84 reps Part 2 Analysis (3-minute Max Calorie Bike): Using standard assault bike calorie rates: - Elite: 20-25 cal/min = 60-75 calories in 3 min - Average: 12-15 cal/min = 36-45 calories in 3 min - Novice: 8-10 cal/min = 24-30 calories in 3 min Combined Total Reps: - Elite (L10): 175 + 70 = 245-255 total reps - Average (L5): 120 + 40 = 160 total reps - Novice (L1): 75 + 25 = 100 total reps Adjusting for the fact that Part 1 fatigue will slightly impact Part 2 performance (legs are pre-fatigued from thrusters), I'm setting benchmarks with a 10% reduction in bike calories for all levels. Final targets: L10: 280 reps, L5: 200 reps, L1: 120 reps

Modality Profile

Three movements across all modalities: Pull-Up (Gymnastics), Bike (Monostructural), Thruster (Weightlifting). Equal distribution with slight weighting to Weightlifting.