Workout Description

Why This Workout Is Medium

The 50/35lb thrusters are moderate weight for most CrossFitters, and 12 reps allows for brief breaks. The 400m runs provide active recovery between rounds, preventing excessive fatigue accumulation. While the workout will challenge both strength and cardio over 4 rounds, the built-in recovery from running and manageable thruster load keeps this accessible to average athletes without requiring scaling.

Benchmark Times for 4 Rds (Run, DB Thrusters)

• 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): Twelve thrusters per round with moderate weight will heavily tax shoulder, leg, and core muscular endurance, especially as fatigue accumulates.
• Endurance (7/10): Four rounds of thrusters and running creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout with minimal rest.
• Flexibility (6/10): Thrusters demand good overhead mobility, ankle flexibility, and hip mobility for full range of motion in the squat position.
• Speed (6/10): Success depends on maintaining consistent pace through transitions and efficient movement cycling to minimize time under tension.
• Power (5/10): Thrusters require explosive hip drive and overhead press, though the moderate weight and high reps reduce pure power demands.
• Strength (4/10): Moderate dumbbell weight requires decent strength but not maximal effort; more about strength endurance than pure force production.

Movements

• Thruster
• Run

Benchmark Notes

This workout consists of 4 rounds of 12 DB thrusters (50/35 lbs) + 400m run. I'll analyze this by comparing to Helen (3 rounds: 400m run, 21 KB swings, 12 pull-ups) as the closest anchor, then adjust for the differences. Movement breakdown per round: - 12 DB Thrusters (50/35): At moderate load, ~2.5 sec/rep fresh = 30 sec - 400m Run: 75-120 sec depending on ability level - Transition time: ~5-10 sec Round-by-round with fatigue: Round 1 (fresh): Thrusters 30 sec + Run 90 sec + transition 5 sec = 125 sec Round 2 (1.1x fatigue): Thrusters 33 sec + Run 95 sec + transition 6 sec = 134 sec Round 3 (1.2x fatigue): Thrusters 36 sec + Run 100 sec + transition 7 sec = 143 sec Round 4 (1.3x fatigue): Thrusters 39 sec + Run 105 sec + transition 8 sec = 152 sec Total for average athlete: ~554 sec (9:14) Comparing to Helen anchor (3 rounds vs 4 rounds here): - Helen L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec - This workout has 33% more rounds (4 vs 3) and lighter thrusters vs KB swings + pull-ups - The DB thrusters are less demanding than Helen's KB swings + pull-ups combination - Scaling Helen by +25% for extra round but -10% for easier movements: Helen × 1.15 Adjusted benchmarks: - L10: 510 × 1.15 = ~587 sec, using 420-480 sec range for elite - L5: 660 × 1.15 = ~759 sec, using 600-660 sec range for average - L1: 990 × 1.15 = ~1139 sec, using 960-1080 sec range for beginners Final targets: L10: 420-480 sec (7:00-8:00), L5: 600-660 sec (10:00-11:00), L1: 960-1080 sec (16:00-18:00)

Modality Profile

Thruster is a weightlifting movement with external load (barbell), Run is monostructural cardio. Two modalities split evenly.