Workout Description

Why This Workout Is Hard

The 135/95lb thrusters are moderately heavy for max reps under fatigue. While 90 seconds rest seems generous, the 30-second cap creates intense time pressure, forcing athletes to move fast when already fatigued. Box jumps pre-fatigue the legs before thrusters, and 8 rounds accumulates significant metabolic stress. The combination of moderate load, time pressure, and cumulative fatigue across 8 rounds makes this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Max rep thrusters after box jumps will heavily tax muscular endurance, particularly shoulders, legs, and core over multiple rounds.
• Endurance (7/10): Eight rounds with 90-second rest creates significant cardiovascular demand, especially as thrusters accumulate fatigue and heart rate stays elevated throughout.
• Power (7/10): Box jumps are explosive, and thrusters require power to drive weight overhead, especially when fatigued from previous rounds.
• Strength (6/10): 135/95lb thrusters require moderate strength, especially as fatigue sets in and maintaining proper form becomes challenging across rounds.
• Speed (6/10): 30-second cap creates urgency for box jumps, then athletes must cycle thrusters quickly to maximize reps before rest period.
• Flexibility (4/10): Thrusters demand good overhead mobility and ankle flexibility, while box jumps require hip extension and landing mechanics.

Movements

• Thruster
• Box Jump

Benchmark Notes

This workout is 8 rounds of 3 box jumps (30/24) followed by max thrusters (135/95) in 30 seconds, with 90 seconds rest between rounds. Since it's scored as 'Reps', we're counting total thruster repetitions across all 8 rounds. Movement breakdown per round: - 3 box jumps (30/24): ~4-6 seconds for elite, 6-8 seconds for intermediate, 8-12 seconds for novice - Remaining time for thrusters: Elite gets ~24-26 seconds, intermediate ~22-24 seconds, novice ~18-22 seconds - Thruster pace at 135/95: Elite 2-2.5 sec/rep, intermediate 2.5-3 sec/rep, novice 3-4 sec/rep Round-by-round thruster capacity: - Elite: Rounds 1-2: 10-12 reps, Rounds 3-4: 8-10 reps, Rounds 5-6: 6-8 reps, Rounds 7-8: 4-6 reps - Intermediate: Rounds 1-2: 7-9 reps, Rounds 3-4: 6-7 reps, Rounds 5-6: 4-6 reps, Rounds 7-8: 3-5 reps - Novice: Rounds 1-2: 4-6 reps, Rounds 3-4: 3-5 reps, Rounds 5-6: 2-4 reps, Rounds 7-8: 1-3 reps The 90-second rest allows partial recovery but fatigue accumulates significantly over 8 rounds. This is similar to Fight Gone Bad in structure but with heavier loading and fewer movements per station. Total thruster projections: - L10 (Elite): ~280 reps - L5 (Average): ~200 reps - L1 (Novice): ~120 reps Final targets: L10: 280 reps, L5: 200 reps, L1: 120 reps

Modality Profile

Box Jump is a bodyweight gymnastics movement, while Thruster is a weightlifting movement with external load. Two modalities split evenly.