Workout Description

Why This Workout Is Hard

Simple movements, moderate barbell load, and a descending rep scheme create a brutally metabolic couplet. With 72 thrusters and 72 row calories, the volume and urgency drive sustained high heart rate and leg/shoulder fatigue. Complexity is low, but the demand to cycle fast under fatigue makes it a classic ‘pain cave’ test. Most finish in 7–16 minutes; elites near 6.

Benchmark Times for Open 15.5

• Elite: <6:00
• Advanced: 9:00-11:00
• Intermediate: 13:00-15:00
• Beginner: >25:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 72 thrusters under fatigue plus 72 calories accumulate significant leg, shoulder, and midline fatigue. Success hinges on sustaining repeated sets with minimal rest and disciplined barbell cycling.
• Speed (7/10): Fast transitions and crisp barbell cycling determine top times. Athletes who maintain quick but controlled sets and efficient strokes gain the most time advantage.
• Endurance (6/10): The row drives aerobic demand and recovery between thruster sets, requiring steady breathing and sustainable pacing. Expect a high, continuous heart rate rather than short maximal efforts.
• Power (5/10): Thrusters demand leg drive into an explosive press, and strong pulls on the rower help. However, power is tempered by the workout’s sustained nature and pacing needs.
• Strength (3/10): The barbell load (95/65 lb) is moderate. Strength matters for stable positions and efficient drive, but maximal force production is not the limiter for most athletes.
• Flexibility (3/10): Requires sound front rack, hip, and overhead mobility to hit depth and lockout consistently. Mobility limitations can slow cycling and cost energy, but demands aren’t extreme.

Movements

• Thruster
• Row

Scaling Options

Scale to: Thrusters 75/55 lb (or 65/45 lb) with Rx calories • Keep 95/65 lb but row 21-15-12-9 calories • 21-15-9 of row calories and thrusters (95/65 or scaled)

Scaling Explanation

Each option preserves the couplet’s fast, painful stimulus by adjusting the primary limiter—either load, rowing volume, or total volume—so athletes can maintain quick sets and consistent pacing.

Intended Stimulus

Fast and intense from the start, but with controlled pacing to avoid an early redline. Legs and lungs should burn, with thrusters cycled in deliberate sets and a consistent row cadence. Transition quickly, breathe purposefully, and hold a pace that feels barely sustainable until the final 9, where you push to the finish.

Coach Insight

Open at a sustainable row rate, then lock into repeatable thruster sets. Break early by choice, not by failure. The one tip: Set strict rest caps between thruster breaks (3–5 deep breaths), then pick the bar up. Avoid sprinting the first 27 cals, going unbroken too long, sloppy front racks, and soft lockouts. Standards first, speed second.

Benchmark Notes

Times are descending from slower to faster (L1–L9). If you’re around 15 minutes you’re solidly intermediate; sub-11 is advanced; sub-9 is competitive; sub-6–7 is elite. Use these tiers to pick a pace or scale load/calories to finish near your target level.

Modality Profile

Two movements split time fairly evenly: the rower (monostructural) drives sustained cardio output, while the barbell thruster (weightlifting) supplies loaded, full-body repetitions. There’s no gymnastics component, so the couplet balances cardio pacing with barbell cycling efficiency.

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