Workout Description
For time:
6 rounds:
400 meter Run
12 Sit-Ups
12 Thrusters (95/65 lb)
51 Alternating Jumping Lunges
Why This Workout Is Very Hard
Six long rounds stack up aerobic running with 72 thrusters at 95/65 lb and 300+ plyometric lunges, creating major leg and lung fatigue. Volume and duration push most athletes past 25 minutes, with little room for recovery. Skills are basic, but sustained intensity, high reps, and cumulative quad burn elevate difficulty to very hard.
Benchmark Times for Officer Darian Jarrot
- Elite: <21:00
- Advanced: 22:30-24:00
- Intermediate: 26:00-28:00
- Beginner: >44:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High total reps—72 thrusters, 306 jumping lunges, and 72 sit-ups—demand sustained muscular output, especially in the legs and midline over 20–35 minutes.
- Endurance (7/10): 2,400 meters of running across six rounds drives a strong aerobic demand, with minimal built-in rest and continuous transitional work keeping the heart rate elevated throughout.
- Speed (6/10): Quick, efficient cycling and tight transitions help, yet the workout punishes early sprinting; steady, repeatable speed is more valuable than maximal bursts.
- Power (5/10): Thrusters and jumping lunges reward crisp, powerful reps, but the long duration shifts emphasis toward sustainable output over peak explosiveness.
- Strength (3/10): Loads are moderate and cycled rather than maximal; strength is present but not the limiter compared to stamina and pacing.
- Flexibility (3/10): Thrusters require front-rack and overhead mobility with full-depth squats; lunges need hip and ankle range, but nothing beyond standard CrossFit positions.
Scaling Options
Scale to: 5 rounds for time • Thrusters 75/55 lb and 30 alternating reverse lunges • 300m run (or 500m row) each round
Scaling Explanation
These options reduce volume, impact, and loading so athletes can maintain steady movement, preserve intent, and finish near the same time domain.
Intended Stimulus
Sustained, gritty engine piece with constant leg fatigue. Runs are steady but not jogs; thrusters are managed in one to two sets to keep moving; lunges are rhythmic with quick breathing control. Overall, it should feel like a long, uncomfortable push that never fully lets you recover, but never forces total redline.
Coach Insight
Pace the first two rounds at 80–85% and hold. Keep runs controlled, then go right to the bar. Thrusters in 6-6 or a composed 12 when fresh, and keep lunges smooth and tall.
The one tip: break thrusters before you redline—planned small breaks beat panicked singles.
Avoid sprinting the first run, sloppy lunge depth, and resting too long before picking up the bar.
Benchmark Notes
If you’re under 28 minutes, you paced well and kept movement quality high. Around 31–34 minutes means smart breaks and steady runs. Past 38 minutes suggests the load or lunge volume is too high—scale to keep moving with minimal long rests.
Modality Profile
About half the time is spent running (monostructural). Gymnastics volume is substantial with sit-ups and high-rep jumping lunges. Weightlifting is a smaller but potent slice from thrusters, which are short bursts separating longer cardio and bodyweight segments.
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