Workout Description

Why This Workout Is Hard

This workout combines moderate-weight thrusters with max-effort push-ups in a high-intensity interval format over 12 rounds. The 20-second work windows create time pressure that prevents strategic pacing, while the 1-minute rest allows partial but not full recovery. The thruster-to-push-up transition targets shoulders continuously, creating significant fatigue accumulation. Most average athletes will struggle to maintain output across all 12 rounds, requiring scaling of either weight or push-up volume.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume thrusters and max push-ups across 12 rounds will severely challenge upper body pressing stamina and core endurance.
• Endurance (8/10): Twelve rounds of 20-second work intervals with 1-minute rest creates significant cardiovascular demand, testing aerobic recovery between high-intensity efforts.
• Speed (7/10): 20-second work windows demand rapid cycling of thrusters and maximum push-up output, requiring quick transitions and movement efficiency.
• Power (6/10): Thrusters are inherently explosive movements requiring hip drive and overhead power, though fatigue will diminish power output over rounds.
• Strength (4/10): 95/65lb thrusters provide moderate loading that tests strength endurance rather than maximal strength, especially as fatigue accumulates.
• Flexibility (4/10): Thrusters demand good overhead mobility and ankle flexibility, while push-ups require adequate shoulder and thoracic spine range of motion.

Movements

• Thruster
• Push-Up

Benchmark Notes

This workout consists of 12 rounds of 20-second intervals with 6 thrusters (95/65) followed by max push-ups, with 1-minute rest between rounds. Total work time is 4 minutes (12 x 20 seconds), with 11 minutes of rest. Since this is scored by total reps, I need to calculate combined thruster and push-up output across all rounds. Thruster Analysis (95/65 lbs): In 20 seconds, elite athletes can complete 6 thrusters in 12-15 seconds, leaving 5-8 seconds for push-ups. Advanced athletes need 15-18 seconds for thrusters, leaving 2-5 seconds for push-ups. Recreational athletes may struggle to complete all 6 thrusters in 20 seconds. Push-up Analysis: With remaining time after thrusters, elite athletes can add 2-4 push-ups per round, advanced athletes 1-2 push-ups, and recreational athletes 0-1 push-ups. Fatigue Considerations: The 1-minute rest allows substantial recovery between rounds. However, the thruster weight (95/65) will cause cumulative fatigue, especially in grip and shoulders. By rounds 8-12, expect 10-20% performance degradation. Round-by-Round Breakdown: Elite (L9-L10): 6 thrusters + 3 push-ups = 9 reps per round x 12 rounds = 108 base reps. With slight fatigue in later rounds, total around 100-108 reps. However, the best athletes might maintain higher push-up output: 6 thrusters + 4-5 push-ups in early rounds, 6 thrusters + 2-3 in later rounds = 120+ total reps. Advanced (L6-L8): 6 thrusters + 2 push-ups = 8 reps per round x 12 rounds = 96 base reps. With fatigue, some rounds may only yield 6-7 reps. Total around 84-96 reps. Intermediate (L4-L5): 5-6 thrusters + 1 push-up = 6-7 reps per round x 12 rounds = 72-84 reps. Later rounds may drop to 5-6 reps total. Novice (L1-L3): 4-5 thrusters + 0-1 push-ups = 4-6 reps per round x 12 rounds = 48-72 reps. May need to scale thruster weight. This workout doesn't directly match any iconic benchmarks, but the thruster component relates to Fran-style work. The interval format with substantial rest makes it more sustainable than continuous work, allowing for higher per-round output but requiring explosive power repeatedly. Final targets: L10: 360+ reps, L5: 240 reps, L1: 120 reps

Modality Profile

Two movements: Thruster (weightlifting with barbell/external load) and Push-Up (bodyweight gymnastics movement). Equal split between weightlifting and gymnastics modalities.