Workout Description

Why This Workout Is Very Hard

This workout combines moderate-heavy dumbbell loads with extreme volume over 20 rounds and minimal rest. The 30-second bike creates lactate buildup before immediately transitioning to max thrusters, creating severe metabolic stress. With only 60 seconds recovery between rounds, fatigue accumulates dramatically. The forced pace prevents proper recovery, and most athletes will hit failure on thrusters early, requiring significant scaling or rest extensions.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): MAX thrusters after biking for 20 rounds will severely test muscular endurance, especially shoulders, legs, and grip strength under accumulated fatigue.
• Endurance (8/10): Twenty rounds of bike-thruster intervals with short rest creates significant cardiovascular demand, testing aerobic capacity and recovery between high-intensity efforts.
• Power (7/10): Thrusters are inherently explosive movements requiring power from legs through shoulders, maintained across 20 rounds despite accumulating fatigue.
• Strength (6/10): 50/35lb dumbbells require moderate strength for thrusters, especially when performed for max reps under fatigue from previous rounds.
• Speed (6/10): Success depends on maintaining high cycling speed on thrusters and quick transitions between bike and dumbbells across all rounds.
• Flexibility (4/10): Thrusters demand good overhead mobility and ankle flexibility, while biking requires basic hip and knee range of motion.

Movements

• Air Bike
• Thruster

Benchmark Notes

This workout is scored by total reps of DB thrusters completed across 20 rounds. Each round consists of 30 seconds on the bike (7/5 calories) followed by max DB thrusters (50/35 lbs) with 60 seconds rest. The bike portion is fixed work, so the variable is thruster output. Movement Analysis: - Bike calories: 7/5 per round is moderate intensity, takes ~15-20 seconds for most athletes - DB thrusters at 50/35: Moderate load, allows for 8-15 reps in remaining 10-15 seconds when fresh - 60-second rest allows good recovery between rounds Round-by-round breakdown: - Rounds 1-5: Fresh state, 12-15 thrusters per round (60-75 total) - Rounds 6-10: Slight fatigue, 10-13 thrusters per round (50-65 more, 110-140 cumulative) - Rounds 11-15: Moderate fatigue, 8-11 thrusters per round (40-55 more, 150-195 cumulative) - Rounds 16-20: High fatigue, 6-9 thrusters per round (30-45 more, 180-240 total) The 60-second rest periods prevent complete breakdown but don't fully restore capacity. Elite athletes maintain higher output throughout due to superior conditioning and pacing. No direct anchor match exists, but this resembles a high-volume thruster workout with built-in pacing. Compared to Grace (30 C&J at 135/95 in 90-120 sec for elite), this uses lighter load but much higher volume over 20+ minutes. Final targets: L10: 460+ reps, L5: 300 reps, L1: 140 reps

Modality Profile

Bike 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.