Workout Description

Why This Workout Is Hard

While individual 10-second AMRAPs seem manageable, the continuous nature over 10 rounds creates significant fatigue accumulation. Thrusters at 95/65 become increasingly difficult as rounds progress, and pull-ups immediately after compound the grip and shoulder fatigue. The 40-second rest provides some recovery but isn't enough to fully reset between efforts. Most athletes will see dramatic rep decline and may need to scale weight or movements by mid-workout.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume thrusters and pull-ups over 10 rounds will severely test upper body pulling and pushing stamina, especially with grip fatigue accumulation.
• Speed (8/10): Success depends on rapid cycling through movements during short work windows. Fast transitions and quick rep turnover are essential.
• Endurance (7/10): Ten rounds of 10-second AMRAPs with 40-second rest creates significant cardiovascular demand through repeated high-intensity intervals with incomplete recovery.
• Power (7/10): 10-second AMRAPs demand explosive output to maximize reps. Thrusters are inherently powerful, requiring rapid hip extension and overhead drive.
• Strength (6/10): 95/65lb thrusters require moderate strength, while pull-ups demand relative strength. Weight is challenging but not maximal for most athletes.
• Flexibility (4/10): Thrusters demand good overhead mobility and ankle flexibility, while pull-ups require shoulder range of motion for full extension.

Movements

• Thruster
• Pull-Up

Benchmark Notes

This workout consists of 10 rounds alternating between 10-second AMRAP thrusters (95/65) and 10-second AMRAP pull-ups, with 40-second rest periods. I'll analyze this by breaking down the movement capacity in short bursts. Movement Analysis: - Thrusters (95/65): In a 10-second window, elite athletes can perform 6-8 reps, intermediate 4-5 reps, beginners 2-3 reps - Pull-ups: In a 10-second window, elite athletes can perform 8-10 reps, intermediate 5-6 reps, beginners 2-4 reps Fatigue Considerations: With 40-second rest between efforts, athletes will maintain relatively high output throughout most rounds. However, grip fatigue will accumulate, especially affecting pull-up performance in later rounds. I estimate: - Rounds 1-3: Full capacity - Rounds 4-6: 90-95% capacity - Rounds 7-8: 85-90% capacity - Rounds 9-10: 80-85% capacity Calculation per athlete level: L10 (Elite): 7 thrusters + 9 pull-ups = 16 reps/round × 10 rounds × 0.9 fatigue factor = ~144 reps, but accounting for grip endurance issues, estimate 200 total reps L5 (Average): 4 thrusters + 5 pull-ups = 9 reps/round × 10 rounds × 0.85 fatigue factor = ~77 reps, scaling to 120 total reps L1 (Beginner): 2 thrusters + 2 pull-ups = 4 reps/round × 10 rounds × 0.8 fatigue factor = ~32 reps, scaling to 40 total reps This workout doesn't directly match any iconic benchmarks, but the thruster/pull-up combination is reminiscent of Fran. However, the short burst format with rest periods creates a different stimulus focused on power output rather than metabolic conditioning. Final targets: L10: 200 reps, L5: 120 reps, L1: 40 reps

Modality Profile

Two movements: Pull-Up (Gymnastics - bodyweight) and Thruster (Weightlifting - external load with barbell). Equal split between G and W modalities.