Workout Description

Why This Workout Is Hard

The 115/75lb thrusters are moderately heavy for most athletes, but the continuous format with 30 push-ups first creates significant shoulder and tricep fatigue that directly interferes with thruster performance. Three rounds with no built-in rest means cumulative fatigue across 90 total push-ups and 45 thrusters. Most athletes will need multiple breaks on thrusters due to the pre-fatigue, making this substantially harder than either movement alone.

Benchmark Times for WOD

• Elite: <5:00
• Advanced: 5:30-6:00
• Intermediate: 6:45-7:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Ninety total push-ups combined with forty-five thrusters creates substantial upper body and leg muscular endurance demands throughout the workout.
• Endurance (7/10): Three rounds of high-rep bodyweight and weighted movements will significantly challenge cardiovascular capacity and aerobic system recovery between rounds.
• Speed (6/10): For-time format with moderate volume encourages steady pacing and efficient transitions between push-ups and thrusters to minimize rest.
• Strength (4/10): Moderate thruster load requires decent strength base, while push-ups test relative strength endurance rather than maximal force production.
• Flexibility (3/10): Thrusters demand overhead mobility and ankle flexibility, while push-ups require basic shoulder and hip range of motion.
• Power (3/10): Thrusters have explosive hip extension component, but high rep scheme shifts focus toward strength endurance rather than pure power output.

Movements

• Push-Up
• Thruster

Benchmark Notes

This workout consists of 3 rounds of 30 push-ups and 15 thrusters at 115/75 lbs. I'll analyze this by breaking down each movement and applying fatigue multipliers. Movement Analysis: - Push-ups: 1-1.5 sec per rep when fresh - Thrusters (115/75): 2.5-3 sec per rep at this moderate-heavy load Round-by-Round Breakdown: Round 1 (Fresh): - 30 Push-ups: 30-45 sec (1-1.5 sec/rep) - Transition: 3-5 sec - 15 Thrusters: 37-45 sec (2.5-3 sec/rep) - Round total: 70-95 sec Round 2 (Fatigue 1.15x): - 30 Push-ups: 35-52 sec (fatigue + shoulder/tricep pump from thrusters) - Transition: 3-5 sec - 15 Thrusters: 43-52 sec (breathing heavy, legs fatigued) - Round total: 81-109 sec Round 3 (Fatigue 1.3x): - 30 Push-ups: 39-59 sec (significant breakdown, smaller sets) - Transition: 3-5 sec - 15 Thrusters: 48-59 sec (heavy breathing, form breakdown) - Round total: 90-123 sec Total Time Estimates: - Elite (L10): 241-327 sec → ~300 sec (5:00) - Advanced (L5): 360-450 sec → ~450 sec (7:30) - Novice (L1): 540-720 sec → ~720 sec (12:00) This workout is similar to a Fran-style couplet but with push-ups instead of pull-ups and heavier thrusters (115 vs 95 for males). The push-ups will create significant shoulder fatigue that interferes with the thrusters. Compared to Fran's L10 of 120-140 sec, this workout should take roughly 2.5x longer due to the push-up volume (90 total vs 45 pull-ups) and heavier thruster load. Final targets: L10: 300 sec, L5: 450 sec, L1: 720 sec

Modality Profile

Push-Up is a bodyweight gymnastics movement (50%), Thruster is a weighted barbell movement (50%). No monostructural cardio movements present.