Workout Description

Why This Workout Is Very Hard

High-volume barbell work at moderate-to-heavy loading under a vest, plus 100 box jumps and a 1.5-mile vest run, create sustained fatigue. Thrusters elevate skill demands and breathing rate, deadlifts and box jumps tax grip and legs, and the run compounds cardiovascular stress. Expect 40–55 minutes for most, with pacing and smart sets required to avoid blow-ups.

Benchmark Times for Andy

• Elite: <35:00
• Advanced: 38:00-40:00
• Intermediate: 42:00-45:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Large sets of deadlifts and thrusters plus 100 box jumps demand repeated contractions and fatigue resistance in legs, hips, and grip under a vest.
• Endurance (7/10): A long, vest-worn chipper with a 1.5-mile run requires sustained aerobic output and steady heart-rate control across 40–55 minutes for most athletes.
• Power (6/10): Thrusters and box jumps are explosive by nature; power output is tempered by volume and pacing demands under fatigue.
• Strength (5/10): Loads are moderate-to-heavy for thrusters and moderate for deadlifts; strength matters, but maximal force is not the limiter.
• Speed (4/10): Some quick cycling on deadlifts and box jumps is possible, but overall pace is controlled to sustain effort across a long time domain.
• Flexibility (3/10): Standard ranges: front rack and overhead for thrusters, hinge for deadlifts, plus step-down box jumps. Mobility helps but isn’t the main barrier.

Movements

• Thruster
• Deadlift
• Run
• Box Jump

Scaling Options

Scale to: 95/65 lb barbell with 14/10 lb vest • No vest, Rx barbell • 1-mile run and 50/35/50 deadlift reps

Scaling Explanation

These options preserve the long, steady stimulus, barbell volume, and mixed-modal feel while adjusting load and run distance to maintain consistent movement and safe mechanics.

Intended Stimulus

A long, gritty grinder. You should move steadily with small, sustainable barbell sets, smooth box jump cadence, and a controlled but unbroken vest run. Breathing will be elevated throughout, legs and grip will fatigue, and mental discipline is key. Aim for consistent splits and minimal chalk breaks to keep momentum.

Coach Insight

Open with conservative barbell sets: thrusters in 3–6s, deadlifts in 10–20s, and step down on box jumps. Settle into an honest run you can maintain. Biggest tip: Protect your heart rate early so you can finish strong after the run. Avoid sprinting the first thrusters, rebounding box jumps, and letting rest creep up—set a timer for fast transitions.

Benchmark Notes

These time targets range from beginner (finishing near a 60-minute cap) to elite (close to 35 minutes). If you’re well-paced, can manage small barbell sets, and keep a steady vest run, you’ll land mid-tier. Faster athletes hold unbroken or near-unbroken deadlifts, disciplined thruster sets, and smooth, fast box jumps.

Modality Profile

Weightlifting dominates with 200 barbell reps (thrusters and deadlifts). Monostructural is significant due to the 1.5-mile vest run. Gymnastics includes 100 box jumps, which are bodyweight plyometrics. Time split skews slightly toward barbell, but running and box jumps meaningfully shape pacing and fatigue.

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