Workout Description

Why This Workout Is Hard

A short 8-minute AMRAP with moderate barbell load and high-skill gymnastics creates a demanding blend. Density computes to ~28 units/min (20 pts), movement complexity averages 70, and time domain is 80, producing a base score near 53—solidly “Hard.” Expect grip fatigue, midline endurance, and barbell cycling under high breathing rates.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total potential reps with repeated pulling and pressing. Expect accumulating local fatigue in forearms, lats, hip flexors, and quads. Success hinges on managing bigger sets without redlining or failing reps late.
• Speed (8/10): Short time domain rewards quick cycling, tight transitions, and small, well-timed breaks. Athletes who keep sets moving and re-grip quickly will gain significant reps over those who hesitate.
• Power (7/10): Every movement benefits from fast, explosive hip extension—especially thrusters and cleans. Efficient bar path and snap through the hips pay off in speed and energy conservation under fatigue.
• Endurance (4/10): Eight minutes favors high power output over long aerobic work, yet breathing stays elevated the whole way. Athletes need enough engine to keep moving as grip and midline fatigue accumulate across barbell and gymnastics sets.
• Flexibility (4/10): Thrusters demand clean front rack and overhead mobility; toes-to-bar and chest-to-bar require shoulder and thoracic range plus hamstring tolerance. Not extreme, but limited mobility will slow cycle speed and add rest.
• Strength (3/10): Loads are moderate (95/65 lb), emphasizing barbell cycling over max strength. Strength helps maintain good positions and crisp reps, but peak force production is not the limiting factor here.

Scaling Options

Scale to: 75/55 lb and 35-35-35-35 reps • Hanging knee raise and chin-over-bar pull-up • 30-30-30-30 at 95/65 with banded chest-to-bar

Scaling Explanation

These options reduce load and skill while preserving the same pull-to-push balance, time domain, and grip/midline stimulus so athletes keep moving with minimal failures.

Intended Stimulus

Fast and gritty chipper feel. Push steady, sustainable sets early on thrusters and toes-to-bar, then hold posture and cycle cleans efficiently. Expect forearm and midline fatigue to climb into the chest-to-bar. Keep transitions short, avoid long chalk breaks, and finish with a controlled but aggressive push.

Coach Insight

Open with submaximal sets you can repeat—avoid early failure. Transitions should be immediate; count to three and go. Your one big tip: protect your grip. Break TTB and C2B early to save pulling power for the finish. Common mistakes: huge opening sets, sloppy thruster positions, and resting too long before the next barbell set.

Benchmark Notes

Score is total reps completed in 8 minutes. Beginners aim to clear most of the thrusters and into toes-to-bar. Intermediate athletes should reach or pass the cleans. Advanced athletes push deep into chest-to-bar. Elite masters approach 150+ reps with sharp pacing and minimal breaks.

Modality Profile

Two barbell movements (thruster, clean) and two gymnastics movements (toes-to-bar, chest-to-bar) make the work evenly split between weightlifting and gymnastics. No monostructural element is present, so pacing and grip management become the primary separators.

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