Workout Description

Why This Workout Is Hard

Big total volume with a vest: 2.1 km running, 140 single-arm DB thrusters, and 49 strict pull-ups. Strict, weighted pulling is taxing and the unilateral thrusters challenge midline and shoulder stamina. Built-in rest reduces continuous strain but preserves intensity, keeping the overall feel demanding and grippy for most athletes.

Benchmark Times for ODA 7313

• Elite: <38:00
• Advanced: 41:00-44:00
• Intermediate: 47:00-50:00
• Beginner: >70:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High total reps under fatigue: 140 unilateral thrusters and 49 strict pull-ups. The vest increases demand on shoulders and midline across repeated rounds.
• Endurance (6/10): Seven repeat bouts with a 300 m run and long rests create aerobic intervals more than steady-state cardio. Expect sustained breathing effort without a pure endurance feel.
• Speed (5/10): You’ll move briskly through thrusters and transitions, but strict pull-ups and pacing with the vest prevent true sprint cycling.
• Strength (4/10): No maximal lifting, but strict pull-ups with a vest require meaningful upper-body pulling strength and midline control, especially as fatigue builds.
• Flexibility (3/10): Thrusters need solid front rack and overhead mobility, plus thoracic extension. Not extreme, but limited shoulder or ankle ROM will be exposed.
• Power (3/10): Some explosive drive is helpful for thrusters, yet the workout rewards steady mechanics over peak power outputs.

Movements

• Dumbbell Thruster
• Run
• Strict Pull-Up

Scaling Options

Scale to: No vest + 7 kipping pull-ups • 6/6 SA DB thrusters at 25/15 lb + 5 strict pull-ups • 200 m run + 10 ring rows + 20 total SA thrusters with the lightest DB that stays unbroken

Scaling Explanation

These options preserve the triplet structure and stimulus by adjusting load, pulling difficulty, and running volume so athletes can hold quality movement and consistent round times.

Intended Stimulus

Repeatable, high-quality intervals. Run smooth, keep thrusters unbroken or close, and hit strict pull-ups in small efficient sets. The vest should raise heart rate and make pulling and breathing tougher, but the 3:00 rest lets you maintain form and consistent splits without redlining early.

Coach Insight

Aim for even splits. Treat the jog as controlled, then push the thrusters. Break pull-ups intentionally from round one. The one tip: Keep thrusters unbroken—switch arms fast and breathe at the top. Avoid sprinting the run or overreaching early pull-up sets. Grip management and consistent transitions win this workout.

Benchmark Notes

Times include all work plus the prescribed 3:00 rests between rounds. If you’re over 60 minutes, reduce pull-up reps, remove the vest, or lighten the dumbbell. Efficient athletes who keep thrusters unbroken and pull-ups in 1–2 quick sets will land in the low-40 to high-30 minutes.

Modality Profile

Time is split primarily between running and dumbbell work, with strict pull-ups adding a notable gymnastics dose. The 300 m runs each round drive the monostructural share, while high-rep unilateral thrusters contribute substantial weightlifting time and shoulder fatigue.

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