Workout Description
Why This Workout Is Hard
This workout combines moderate loads with escalating volume (10→18 reps) across three movement patterns, creating significant fatigue accumulation. The 45-second rest is insufficient recovery between rounds of increasing reps. Box jumps and toes-to-bar demand fresh legs and grip strength, but both degrade as the workout progresses. Dumbbell thrusters compound shoulder and leg fatigue. Total volume (~210 reps) with minimal rest and continuous intensity makes this challenging for average athletes, though not requiring scaling for most.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Escalating rep scheme (10-12-14-16-18) totaling 70 reps per movement tests muscular endurance severely. Fatigue accumulates across rounds, demanding sustained output despite mounting fatigue.
- Endurance (7/10): For-time format with 45-second rest periods demands sustained cardiovascular output across 70 total reps per movement. The moderate load and continuous cycling creates significant aerobic demand throughout.
- Power (7/10): Box jumps are inherently explosive movements. Dumbbell thrusters require power generation despite fatigue. Toes-to-bar demands explosive hip flexion. Power output decreases as fatigue accumulates across rounds.
- Flexibility (6/10): Toes-to-bar demands significant hip and shoulder mobility. Box jumps require ankle and hip flexibility. Dumbbell thrusters need shoulder mobility and thoracic extension throughout fatigue.
- Speed (6/10): For-time format incentivizes quick movement cycling and minimal transitions. Moderate rep ranges allow faster pacing than heavy strength work. Fatigue naturally slows speed in later rounds.
- Strength (4/10): Moderate dumbbell load (35/25 lb) and bodyweight movements don't challenge maximal strength. Focus is muscular endurance rather than heavy load management or peak force production.
Movements
- Dumbbell Thruster
- Toes-to-Bar
- Box Jump
Benchmark Notes
No workout details provided beyond equipment exclusions ('no bike no row'). Without movement, rep scheme, time domain, or scoring method, no numeric performance targets can be assigned.
Modality Profile
Box Jump is Gymnastics (bodyweight plyometric). Toes-to-Bar is Gymnastics (bodyweight). Dumbbell Thruster is Weightlifting (external load). 1 of 3 movements = Gymnastics (33%), 2 of 3 movements = Weightlifting (67%).
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | For-time format with 45-second rest periods demands sustained cardiovascular output across 70 total reps per movement. The moderate load and continuous cycling creates significant aerobic demand throughout. |
| Stamina | 8/10 | Escalating rep scheme (10-12-14-16-18) totaling 70 reps per movement tests muscular endurance severely. Fatigue accumulates across rounds, demanding sustained output despite mounting fatigue. |
| Strength | 4/10 | Moderate dumbbell load (35/25 lb) and bodyweight movements don't challenge maximal strength. Focus is muscular endurance rather than heavy load management or peak force production. |
| Flexibility | 6/10 | Toes-to-bar demands significant hip and shoulder mobility. Box jumps require ankle and hip flexibility. Dumbbell thrusters need shoulder mobility and thoracic extension throughout fatigue. |
| Power | 7/10 | Box jumps are inherently explosive movements. Dumbbell thrusters require power generation despite fatigue. Toes-to-bar demands explosive hip flexion. Power output decreases as fatigue accumulates across rounds. |
| Speed | 6/10 | For-time format incentivizes quick movement cycling and minimal transitions. Moderate rep ranges allow faster pacing than heavy strength work. Fatigue naturally slows speed in later rounds. |
5 Rounds for time: Round 1: 10 Box Jumps (24/20 in), 10 Toes-to-Bar, 10 Dumbbell Thrusters (35/25 lb) Round 2: 12 Box Jumps, 12 Toes-to-Bar, 12 Dumbbell Thrusters Round 3: 14 Box Jumps, 14 Toes-to-Bar, 14 Dumbbell Thrusters Round 4: 16 Box Jumps, 16 Toes-to-Bar, 16 Dumbbell Thrusters Round 5: 18 Box Jumps, 18 Toes-to-Bar, 18 Dumbbell Thrusters Rest 45 seconds between rounds.
A grindy aerobic engine builder — sustainable pace with clean transitions, not a sprint.
Pace your first round 5–10s slower than feels easy. Break the gymnastics before failure — small sets save big time across rounds.
Reduce the barbell load to maintain unbroken sets on the cleans. Sub jumping pull-ups or banded for HSPU.