Workout Description

Why This Workout Is Hard

A 20-minute shoulder-dominant triplet with moderate-load thrusters, plyometric box jumps, and accumulating hand-release push-ups. The sets are small but relentless, encouraging continuous movement and short transitions. Expect pressing and core endurance to be the limiter, not max strength. The time domain pushes aerobic capacity while local muscle fatigue drives pacing decisions.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Accumulating push-ups and repeated thruster triples tax local muscular endurance of shoulders, triceps, and legs over a long time domain.
• Endurance (6/10): Twenty minutes at continuous output challenges aerobic capacity, but short sets and frequent transitions prevent it from becoming purely monostructural cardio.
• Power (6/10): Explosive hip drive for thrusters and box jumps rewards powerful turnover, especially when maintained under fatigue.
• Speed (6/10): Small rep sets allow fast cycling and quick transitions, but the 20-minute duration tempers all-out sprint speed.
• Strength (4/10): The thruster load is moderate (50% bodyweight) and performed in small sets of three, so maximal strength isn’t the main limiter.
• Flexibility (3/10): Requires adequate front rack, overhead, and hip mobility for safe and efficient thrusters and box jumps, but no extreme ranges or contortion.

Scaling Options

Scale to: Thruster 35–40% BW (or 75/55 lb) • Box 20/16 in or step-ups • Elevated or knee hand-release push-ups

Scaling Explanation

These adjustments preserve the triplet’s flow and pressing focus while matching capacity so athletes can keep moving with minimal rest and correct standards.

Intended Stimulus

This should feel like sustained, shoulder-heavy work with a steady heart rate and short, deliberate breaks. You’re aiming for constant motion: fast singles turned into smooth sets. Keep thrusters unbroken, jump efficiently, and treat push-ups as the pacing lever. The last five minutes should demand grit without collapsing your form.

Coach Insight

Pace by breathing through the thrusters and settling into a repeatable push-up cadence. Keep transitions under five seconds. Top tip: Lock in unbroken thrusters every round—3 crisp reps set the tone for everything else. Avoid crash-and-burn push-ups, sloppy box standards, and over-rebounding. Step down or rebound only if it’s truly sustainable.

Benchmark Notes

Your score is total rounds in 20 minutes. Beginners aim for 6–10 rounds moving steadily. Intermediate athletes push 12–16 rounds with short breaks. Advanced athletes target 18–22 rounds by keeping transitions tight and maintaining unbroken thrusters while managing push-up fatigue.

Modality Profile

Two of the three movements are bodyweight gymnastics (box jumps and hand-release push-ups), while the thruster is weightlifting. Time distribution favors the gymnastics elements slightly, with consistent cycling of a moderate-load barbell throughout.

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