Workout Description

Why This Workout Is Hard

The 45/35lb thrusters are light-moderate weight, but 21 reps performed continuously after a 500m row creates significant shoulder and leg fatigue. The row pre-fatigues the legs and lungs, making the thrusters much harder than if done fresh. With 3 rounds and no built-in rest, fatigue accumulates substantially. Most average athletes will need to break up the thrusters significantly, especially in later rounds.

Benchmark Times for This Works (38:00 - 50:00)

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep thrusters (63 total) combined with rowing will severely test shoulder, leg, and core muscular endurance capacity.
• Endurance (8/10): Three rounds of 500m rowing plus 21 thrusters creates significant cardiovascular demand with minimal rest between efforts.
• Power (7/10): Thrusters are inherently explosive, requiring rapid hip extension and overhead drive, while rowing demands powerful leg drive.
• Flexibility (6/10): Thrusters demand good overhead mobility, ankle flexibility, and hip mobility for proper front squat and overhead press positions.
• Speed (6/10): Fast transitions between rowing and thrusters, plus maintaining high cycling speed on both movements, are crucial for performance.
• Strength (4/10): Moderate barbell load requires decent strength but emphasizes strength-endurance over maximal force production in this rep scheme.

Movements

• Thruster
• Row

Benchmark Notes

This workout is very similar to Jackie (1000m row, 50 thruster 45/35, 30 pull-up) but with 500m less rowing and 9 fewer pull-ups. Using Jackie as the primary anchor: L10: 310-340 sec, L5: 420-480 sec, L1: 600-720 sec. Movement breakdown: 500m Row takes 85-120 sec fresh, 21 Thrusters (45/35) take approximately 42-63 sec fresh (2-3 sec per rep). Round 1: Row 85-120 sec + transition 3-6 sec + Thrusters 42-63 sec = 130-189 sec. Round 2: Row with 10% fatigue 94-132 sec + transition + Thrusters with 15% fatigue 48-72 sec = 145-210 sec. Round 3: Row with 20% fatigue 102-144 sec + transition + Thrusters with 25% fatigue 53-79 sec = 158-229 sec. Total estimated range: Elite 360-420 sec, Intermediate 540-660 sec, Novice 900-1080 sec. Compared to Jackie, this workout has 500m less rowing (saves ~60-90 sec) but maintains the same thruster volume, so times should be proportionally faster. Final targets: L10: 360 sec, L5: 600 sec, L1: 1080 sec.

Modality Profile

Row is monostructural cardio (M) and Thruster is a weighted barbell movement (W). With two modalities present, this creates a 50/50 split between M and W.