Workout Description

Why This Workout Is Hard

Seventeen minutes of sustained effort with only two minutes of built-in rest drives high metabolic demand. The barbell loads are light-moderate but cycle quickly, and chest-to-bar pull-ups add skill and grip fatigue. Athletes must manage pacing across five different stations while preserving technique under accumulating fatigue.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps tax muscular endurance in legs, shoulders, and grip. The repeated minute-long efforts demand consistent output across three rounds while maintaining quality movement under fatigue.
• Endurance (7/10): Seventeen minutes of station-based work challenges aerobic capacity. You’ll need steady breathing and sustainable pacing to keep moving and recover during brief transitions and the built-in rest minute without redlining too early.
• Power (6/10): Explosive hip drive benefits box jumps, snatches, and thrusters. Peak power is present but tempered by the need to repeat output for many minutes without blowing up.
• Speed (6/10): Faster cycle rates and minimal transition time improve scores, but efforts must be controlled to repeat across three rounds. It’s fast, not a sprint for any single minute.
• Strength (3/10): Loads are light to moderate. Strength matters for bar control and positions but the workout doesn’t require max-effort lifting; it rewards sustainable cycling rather than heavy singles.
• Flexibility (3/10): Standard ranges of motion: full-depth thrusters, overhead lockout, chest contacting the bar, and safe hip extension for box jumps and burpees. No extreme mobility beyond sound squat and shoulder positions.

Movements

• Thruster
• Power Snatch
• Chest-to-Bar Pull-Up
• Burpee
• Box Jump

Scaling Options

Scale to: 65/45 lb with chin-over-bar pull-ups • 55/35 lb, step-ups (20/16 in), banded or jumping C2B • 45/35 lb, jumping C2B or ring rows, 18/12 in box

Scaling Explanation

These options keep intensity high and movement patterns intact while ensuring you can cycle reps continuously and preserve the intended aerobic-stamina stimulus.

Intended Stimulus

A sustained, uncomfortable pace that you can hold across all three rounds. You should be breathing hard but not redlining, with quick transitions and consistent reps each minute. Choose loads and variations that allow unbroken sets or brief planned breaks to keep moving the entire time.

Coach Insight

Pace the first round at 85–90% and aim to match or slightly beat those numbers in rounds two and three. Quick transitions matter. Big tip: Set target reps per station and stick to them; avoid chasing a minute PR early. Common mistakes: opening too hot, sloppy no-reps on C2B, and slow transitions.

Benchmark Notes

Score is total reps across 15 working minutes. Newer athletes may average 10–12 reps per minute; intermediates 14–18; advanced 20+ with efficient cycling and quick transitions. Use the levels to set pacing goals and choose scaling that lets you keep moving for the whole minute.

Modality Profile

Three of the five working stations are gymnastics (burpees, box jumps, chest-to-bar), and two are weightlifting (power snatches, thrusters). No monostructural elements are included. Time is evenly distributed by minute, so the split is approximately 60% gymnastics and 40% weightlifting.

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