Workout Description

Why This Workout Is Hard

While individual elements aren't extreme, the combination creates significant challenge. Overhead walking lunges tax the shoulders before ring dips, which then pre-fatigue upper body for thrusters. The 135lb thrusters are moderately heavy and become increasingly difficult under accumulated shoulder fatigue. The continuous nature with no built-in rest periods means most athletes will need to break up the thrusters and dips in later rounds.

Benchmark Times for 1776

• Elite: <6:00
• Advanced: 6:30-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Multiple rounds tax muscular endurance, especially in shoulders and legs. The combination of overhead work and thrusters creates cumulative fatigue.
• Flexibility (7/10): Overhead position for lunges demands shoulder mobility. Thrusters require ankle, hip, and shoulder flexibility. Ring dips test shoulder range.
• Endurance (6/10): Four rounds of compound movements with moderate loads creates sustained cardiovascular demand. The walking lunges particularly challenge the aerobic system between strength elements.
• Strength (6/10): Thrusters at 135/95 and overhead plate walks require significant strength. Ring dips test upper body pushing strength through multiple rounds.
• Power (5/10): Thrusters require explosive hip drive, while other movements are more strength-endurance focused. Power output decreases as fatigue accumulates.
• Speed (4/10): Moderate transition speed required between movements. Walking lunges naturally limit the pace, creating built-in recovery.

Movements

• Overhead Walking Lunge
• Ring Dip
• Thruster

Scaling Options

Reduce thruster weight to 95/65 lbs or 75/55 lbs. Sub box dips or negative ring dips (3-5 second lower). Reduce plate weight to 25/15 lbs for lunges. Can reduce to 3 rounds or cut reps to 15/5/5. For lunges, may hold plate at chest or use no weight and focus on form. Band-assisted ring dips acceptable if maintaining hollow body position.

Scaling Explanation

Scale if unable to perform 5+ strict ring dips when fresh or if thruster weight exceeds 75% of 1RM clean. Form deterioration on lunges indicates need for lighter plate. Target time is 8-12 minutes - scale load/volume if projected over 15 minutes. Maintaining full range of motion on all movements takes priority over load. Ring dip quality is key indicator - should be able to maintain hollow body position throughout.

Intended Stimulus

Moderate-length glycolytic workout targeting the 8-12 minute domain. Combines upper body pushing strength endurance with lower body stability and moderate-load barbell cycling. Primary challenge is maintaining quality movement patterns under accumulating upper body fatigue.

Coach Insight

Break up overhead lunges into sets of 8-9 to maintain plate stability. Quick singles on thrusters after round 2 - don't try to go unbroken late in workout. Rest 2-3 breaths between ring dip sets. Keep transitions under 5 seconds. Ring dips will become limiting factor - plan for sets of 3-4 by round 3. Maintain vertical torso on lunges, don't lean forward with plate overhead.

Benchmark Notes

This workout is most similar to Elizabeth (21-15-9 clean + ring dips) but with fewer total reps and different movements. Breaking it down: Per round (fresh state): - 17 OH Walking Lunges: ~34 sec (2 sec/rep) - 7 Ring Dips: ~28 sec (4 sec/rep) - 6 Thrusters: ~18 sec (3 sec/rep) Base round time: ~80 sec Fatigue multipliers: - Round 1: 1.0x = 80 sec - Round 2: 1.1x = 88 sec - Round 3: 1.2x = 96 sec - Round 4: 1.3x = 104 sec Transitions between movements: ~10 sec x 2 per round = 80 sec total Total projected time: 368 sec for elite (L10) Cross-referencing with Elizabeth benchmark (L10 = 160-200 sec male, 200-240 sec female): - This workout has 4 rounds vs 3 rounds - Ring dips are similarly taxing - OH lunges more time-consuming than cleans - Thrusters more taxing than cleans Projecting ~1.8x Elizabeth times due to extra round and movement selection. Final targets: Male: L10: 360-390 sec (6:00-6:30) L5: 540-600 sec (9:00-10:00) L1: 900-960 sec (15:00-16:00) Female: L10: 420-450 sec (7:00-7:30) L5: 600-660 sec (10:00-11:00) L1: 960-1020 sec (16:00-17:00)

Modality Profile

Of the 3 movements: Overhead Walking Lunge and Ring Dip are gymnastics (G), while Thruster is weightlifting (W). With 2 gymnastics movements and 1 weightlifting movement, this creates a 67/33 split between G and W, with no monostructural (M) component.