Workout Description

Why This Workout Is Hard

This workout combines moderate-to-heavy thrusters with high-volume bodyweight movements in a continuous format. The ascending thruster loads (115→135→155) under accumulating fatigue from wall balls, runs, and push-ups creates significant difficulty. The 400m runs provide minimal recovery while the wall balls and push-ups compound shoulder and leg fatigue. Most athletes will struggle with the heavier thrusters after the volume work, requiring scaling of weights or movements.

Benchmark Times for Thrusters, Run, WB and Push Ups

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume wall balls and push-ups combined with thrusters will heavily tax muscular endurance, especially shoulders and legs.
• Endurance (7/10): Two 400m runs plus continuous movement pattern creates significant cardiovascular demand, though shorter duration limits pure aerobic stress.
• Strength (6/10): Progressive thruster loading from 115/75 to 155/105 pounds requires moderate to heavy strength, particularly in final single rep.
• Speed (6/10): For-time format with decreasing reps creates urgency for fast transitions and maintaining pace despite increasing thruster weight.
• Power (5/10): Thrusters and wall balls both require explosive hip extension and overhead power, though fatigue will limit peak output.
• Flexibility (4/10): Thrusters demand good overhead and front rack mobility, wall balls require hip flexion, push-ups need shoulder extension.

Movements

• Wall Ball
• Thruster
• Push-Up
• Run

Benchmark Notes

This workout is a complex chipper with ascending thruster loads and repeated cardio/bodyweight elements. Breaking it down movement by movement: Round 1: 5 Thrusters (115/75) + 400m Run + 30 Wall Balls (20/14) + 20 Push Ups - 5 Thrusters at 115/75: 10-15 sec (moderate load, fresh state) - 400m Run: 75-120 sec (fresh) - 30 Wall Balls: 60-90 sec (2-3 sec per rep) - 20 Push Ups: 20-30 sec - Transitions: ~15 sec total Round 1 Total: 180-270 sec Round 2: 3 Thrusters (135/95) + 400m Run + 30 Wall Balls + 20 Push Ups - 3 Thrusters at 135/95: 9-15 sec (heavier load, some fatigue) - 400m Run: 85-135 sec (legs fatigued from previous work, +10-15%) - 30 Wall Balls: 75-105 sec (shoulders fatigued from thrusters, +20%) - 20 Push Ups: 25-40 sec (upper body fatigue accumulating) - Transitions: ~15 sec Round 2 Total: 209-310 sec Round 3: 1 Thruster (155/105) - 1 Thruster at 155/105: 3-8 sec (heavy single, significant fatigue) - Transition: ~5 sec Round 3 Total: 8-13 sec Total Workout Time: 397-593 sec (6:37-9:53) This workout combines elements similar to Helen (400m runs with bodyweight movements) and Grace-style thrusters with ascending loads. The repeated 400m runs and wall balls create significant metabolic demand, while the ascending thruster loads test strength under fatigue. Comparing to Helen (3 rounds: 400m run, 21 KB swings, 12 pull-ups) which has L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec, this workout should be slightly faster due to fewer total reps but similar cardio demand. However, the heavy thrusters and wall ball volume add complexity. Adjusting Helen benchmarks down by ~15% due to lower total rep count but accounting for the challenging thruster progression: Final targets - L10: 360-420 sec (6:00-7:00), L5: 540-600 sec (9:00-10:00), L1: 960-1080 sec (16:00-18:00)

Modality Profile

4 movements total: Push-Up (G), Run (M), Thruster and Wall Ball (W). Weightlifting dominates with 2/4 movements (50%), while Gymnastics and Monostructural each contribute 1/4 movements (25% each).