Workout Description

Movements

• Thruster
• Calorie Bike
• Pull-Up

Benchmark Notes

This workout has two parts: 7-min AMRAP of 7 Thrusters + 7 Pull-ups (14 reps per round), then 3-min AMRAP Max Calorie Bike. Since scored as 'Reps', total reps from both parts are combined. Part 1: Thrusters (95/65) take 2-3 sec/rep fresh, Pull-ups take 1-2 sec/rep fresh. Round 1: 21+14=35 sec. Round 2: 1.1x fatigue = 38.5 sec. Round 3: 1.2x = 42 sec. Round 4: 1.3x = 45.5 sec. Round 5: 1.4x = 49 sec. Round 6: 1.5x = 52.5 sec. Round 7: 1.6x = 56 sec. Round 8+: 1.7-2.0x = 59-70 sec. Including 3-5 sec transitions and set breaks (thrusters typically broken into 4+3 or 5+2, pull-ups into 4+3 or unbroken), elite athletes complete 8-9 rounds (112-126 reps), average athletes 6-7 rounds (84-98 reps), beginners 4-5 rounds (56-70 reps). Part 2: Max Cal Bike for 3 min. Elite: 25-30 cals, Advanced: 20-25 cals, Average: 15-20 cals, Beginner: 10-15 cals. Total combined reps: L1=70 reps (5 rounds + 10 cals), L5=154 reps (7 rounds + 22 cals), L9=196 reps (9 rounds + 28 cals). Distribution follows 15-20% increases between levels for this medium-duration workout.