Workout Description

Why This Workout Is Hard

Coe is 10 rounds of 10 thrusters (moderate load) and 10 ring push-ups (advanced gymnastics), creating 200 total reps with strong shoulder and triceps interference. Expect 12–20 minutes for most RX athletes. Movement complexity is high due to thrusters and unstable rings, with cumulative fatigue driving difficulty even though loads aren’t heavy.

Benchmark Times for Coe

• Elite: <10:00
• Advanced: 11:00-12:30
• Intermediate: 14:00-15:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume pressing and squatting (100 thrusters, 100 ring push-ups) require repeated submaximal efforts and fatigue management across many sets.
• Power (6/10): Thrusters reward powerful hip drive and fast bar speed, especially early, though sustained volume tempers maximal explosiveness.
• Speed (6/10): Quick cycling and short transitions matter; athletes who hold brisk, repeatable sets without long rests perform best.
• Endurance (4/10): No monostructural work, but sustained breathing and heart rate from cycling thrusters and push-ups create a moderate aerobic demand across 10 rounds.
• Flexibility (4/10): Solid front rack, full-depth squat, and overhead lockout positions are required, but range of motion demands are not extreme.
• Strength (3/10): Load is moderate (95/65 lb) and bodyweight pressing dominates; strength helps but max force production isn’t the limiter.

Scaling Options

Scale to: 10RFT—10 Thrusters (75/55 lb) + 10 Ring Push-Up (elevated rings) • 10RFT—10 Thrusters (65/45 lb) + 10 Push-Up • 8RFT—10 Thrusters (95/65 lb) + 10 Ring Push-Up

Scaling Explanation

These options reduce load, skill, or total volume while preserving the squat-to-press stimulus and repeatable sets across multiple short rounds.

Intended Stimulus

A brisk, repeatable pace with short rests. Early rounds feel smooth and fast; later rounds become a shoulder and triceps grind. Aim for unbroken or quick 2-3 sets on thrusters and small, fast sets on ring push-ups. Target a strong, steady effort that keeps you moving and finishes under 20 minutes.

Coach Insight

Pace the first 3–4 rounds to your planned middle-round speed—don’t chase early unbroken thrusters if it spikes your heart rate. Break before you fail on rings. The one tip: protect your press—small, fast sets on ring push-ups. Common mistakes: redlining in round 1, soft lockouts on thrusters, and letting transitions drag.

Benchmark Notes

Times reflect how fast you can cycle a moderate barbell and manage unstable pressing across 10 short rounds. Beginners may need 25–30 minutes, while advanced athletes target 11–14 minutes and elites close to 10 minutes. Use these tiers to set a realistic yet challenging target.

Modality Profile

A pure couplet of weightlifting (barbell thruster) and gymnastics (ring push-up). With no monostructural element, time is split roughly between cycling the barbell and pressing on the rings, each consuming about half the total work and time.

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