Workout Description

Why This Workout Is Hard

The 155/105lb thrusters are moderately heavy for most athletes, but the continuous format with no built-in rest creates significant fatigue accumulation. Double unders into thrusters taxes the shoulders immediately, while the 700m run provides minimal recovery before repeating. The combination of moderate-heavy loading with continuous work across three rounds will force most athletes to break up the thrusters significantly, elevating this above medium difficulty.

Benchmark Times for WOD

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep thrusters combined with double unders across multiple rounds heavily taxes muscular endurance, especially shoulders and legs.
• Endurance (7/10): Three rounds of continuous work with running creates significant cardiovascular demand, though shorter duration than pure endurance tests.
• Speed (7/10): Fast transitions between movements and maintaining high cycling speed on double unders are crucial for good times.
• Strength (6/10): 155/105 lb thrusters require substantial strength, particularly when fatigued from previous rounds and movements.
• Power (6/10): Double unders are explosive jumping movements, and thrusters require powerful hip drive and overhead press components.
• Flexibility (4/10): Thrusters demand good overhead and hip mobility, while double unders require basic coordination and ankle flexibility.

Movements

• Thruster
• Run
• Double-Under

Benchmark Notes

This workout consists of 3 rounds of 30 double unders, 15 thrusters at 155/105, and 700m run. I'll analyze this using DT as the primary anchor (5 rounds: 12 deadlift, 9 hang clean, 6 push jerk at 155/105) with L10: 360-420 sec, L5: 540-660 sec, L1: 840-960 sec, then adjust for the different movement pattern and volume. Movement breakdown per round (fresh state): - 30 Double Unders: 15 seconds (0.5 sec/rep in rhythm) - 15 Thrusters at 155: 30-45 seconds (2-3 sec/rep at this load) - 700m Run: 135-180 seconds (similar to 2x400m with slight pacing difference) - Transitions: 5-10 seconds total Fresh round estimate: 185-240 seconds per round Fatigue application across 3 rounds: - Round 1: 1.0x multiplier = 185-240 sec - Round 2: 1.1x multiplier = 204-264 sec (thrusters get harder, double unders may break) - Round 3: 1.2x multiplier = 222-288 sec (significant thruster breakdown, running pace drops) Total time estimate: 611-792 seconds (10:11-13:12) Comparing to DT anchor: DT has 5 rounds vs 3 rounds here, but DT uses lighter total volume (27 reps/round vs 45 reps/round here) and no running. The 700m runs add significant time and leg fatigue that impacts thrusters. This workout should be approximately 15-20% longer than DT due to the running component and higher rep density. Adjusted benchmarks: - L10: 420 seconds (7:00) - elite athletes maintaining sub-2:30 rounds - L5: 660 seconds (11:00) - average CrossFitters with moderate pacing - L1: 1080 seconds (18:00) - beginners with significant rest and scaled movements Final targets: L10: 420 sec, L5: 660 sec, L1: 1080 sec

Modality Profile

Three movements across all modalities: Double-Under (Gymnastics - bodyweight coordination skill), Run (Monostructural - cyclical cardio), and Thruster (Weightlifting - external load barbell movement). Equal distribution with slight weighting to Weightlifting.