Workout Description

Why This Workout Is Hard

While the total volume is moderate (45 reps), the ascending weight scheme combined with the EMOM format creates significant challenge. The first 5 minutes build cumulative fatigue with moderate weight (25 reps), making the heavier sets in the middle section more demanding. The final 5 minutes with near-maximal weights require both strength and technique under accumulated fatigue, though the single rep provides adequate rest.

Benchmark Times for Adam Rand

• Elite: <11:00
• Advanced: 11:30-12:00
• Intermediate: 12:30-13:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Heavy loads in final 5 minutes (165/115) approach max strength territory, while earlier segments build volume with moderate-heavy weights.
• Stamina (7/10): Performing thrusters every minute for 15 minutes challenges muscular endurance, particularly in shoulders and legs, with increasing load creating cumulative fatigue.
• Power (7/10): Thrusters are inherently explosive movements requiring significant power output, particularly challenging with heavier loads.
• Endurance (6/10): The 15-minute EMOM format with thrusters creates sustained cardiovascular demand, though one-minute rest intervals prevent maximal aerobic stress.
• Flexibility (6/10): Thrusters demand significant mobility in ankles, hips, shoulders, and wrists, especially as fatigue and load increase.
• Speed (4/10): EMOM format requires consistent pacing but allows recovery. Speed becomes less important as weights increase.

Movements

• Thruster

Scaling Options

First block: 75/55lb for 4-5 reps Second block: 95/65lb for 2-3 reps Final block: 115/75lb for singles Alternative scaling: Keep Rx weights but reduce time domains to 3 minutes each. For beginners, substitute front squats + strict press or power clean + front squat complexes at lighter loads. Can also reduce to 12 minutes total (4 minutes per weight).

Scaling Explanation

Scale if unable to maintain perfect front rack position or showing significant technique breakdown after minute 3. Should be able to cycle first weight for sets of 7+ unbroken when fresh. Final weight should be approximately 80% of 1RM thruster. Priority is maintaining explosive drive and full lockout position - reduce load if losing either. Target is completing 80%+ of prescribed reps with good form.

Intended Stimulus

Progressive strength-endurance test over 15 minutes targeting the phosphagen-glycolytic system. Each 5-minute block increases load while decreasing volume, challenging both muscular endurance and peak strength. Primary challenge is maintaining perfect technique as fatigue accumulates and weights increase. Time domain is moderate with intense work-to-rest ratio.

Coach Insight

Start conservative in first 5-minute block - these should be sets of 5 unbroken but not maximal effort. Quick setup and breakdown of bar is crucial. Stand bar up between reps in later heavy sets. Watch for fatigue-induced forward lean or early arm bend. Drop under bar aggressively as weight increases. Rest 25-30 seconds between reps in final heavy block. Maintain same lockout standard throughout all weights.

Benchmark Notes

This is a 15-minute EMOM with progressively heavier thrusters. Analysis: 1. First 5 minutes (5 thrusters at 115/85): - Elite can maintain ~2-3s per thruster - 10-15s work per minute, leaving 45-50s rest - Very sustainable at this weight 2. Middle 5 minutes (3 thrusters at 135/95): - 2-3s per rep but slightly slower due to load - 6-9s work per minute - Still plenty of rest, though fatigue building 3. Final 5 minutes (1 thruster at 165/115): - Single heavy rep taking 2-4s - Minimal rest needed between minutes - Load is challenging but doable with proper rest This workout is unique because: 1. It's a fixed 15 minutes (900 seconds) 2. The scoring is binary - either complete all reps or fail 3. The challenge is maintaining form and completing all reps Benchmark comparison: - Similar to Grace in terms of thruster volume - But structured rest makes it more achievable - Load progression adds unique challenge L10 target: Complete all reps with good form L5 target: Complete most reps, may struggle in final minutes L1 target: Significant scaling needed Final targets (same for M/F due to proportional loading): L10: Complete all reps L5: Complete through minute 12-13 L1: Complete through minute 8-10

Modality Profile

Thruster is a barbell movement combining a front squat and push press, making it exclusively a weightlifting (W) movement with external load. Since it's the only movement, it represents 100% weightlifting modality.