Workout Description

Why This Workout Is Hard

Short time domain but very high intensity. Thrusters at 100/65 lb demand strong barbell cycling under fatigue, and chest-to-bar pull-ups add advanced gymnastics. The ascending ladder quickly accelerates volume and grip fatigue. Most athletes will redline by minute 3–4, making pacing and transitions critical to sustain output over the full seven minutes.

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Fast barbell cycling, tight transitions, and short, planned breaks are crucial. The workout rewards athletes who can maintain quick, repeatable sets.
• Stamina (7/10): Accumulating reps in an ascending ladder taxes shoulders, legs, and grip. The ability to repeat sets under short rest is the primary limiter past minute three.
• Power (7/10): Thrusters reward explosive leg drive to keep cycle speed high. Efficient kipping on chest-to-bar also benefits from powerful hip extension.
• Endurance (6/10): Seven minutes favors anaerobic power with aerobic support. Breathing gets heavy, but the limiting factor is sustaining high output rather than long-duration cardio capacity.
• Strength (4/10): The barbell load is moderate relative to max strength, but requires sufficient front rack and pressing strength to cycle while fatigued.
• Flexibility (3/10): Requires solid front rack, below-parallel squat, and overhead lockout positions. Not extreme, but limited mobility will slow cycling and increase energy cost.

Scaling Options

Scale to: Thrusters 75/55 lb with Chest-to-Bar • Thrusters 65/45 lb with Chin-Over-Bar Pull-Up • Thrusters 45/35 lb with Banded or Jumping Chest-to-Bar

Scaling Explanation

Adjust barbell load and pull-up difficulty to maintain fast sets and short rests so the intended stimulus—high-output, sustainable sprint—is preserved.

Intended Stimulus

A hard 7-minute push that feels fast and relentless. You should open under control for ~1–2 minutes, then fight to maintain small, consistent sets with minimal rest. Heart rate and grip will spike, but movement quality should stay sharp. Aim for smooth thrusters, quick chalk/turnarounds, and short, intentional breaks.

Coach Insight

Pace the first 2 rounds; then hold repeatable sets. Plan tiny breaks before failure, not after. The one tip: keep thrusters unbroken as long as possible—front rack breathing and quick re-dips save seconds. Avoid death-gripping the pull-up bar and long setup rituals. Missed reps on chest-to-bar and sloppy squat depth are the biggest time-wasters.

Benchmark Notes

Scores reflect total reps completed in 7 minutes. Beginners aim to clear the early rounds, intermediates push into the 12–18 rounds, and advanced athletes reach deep into the 21–24 range. Choose a thruster load and pull-up option that lets you move fast with minimal breaks to match these targets.

Modality Profile

A pure couplet of weightlifting and gymnastics. Time is split between cycling a moderate barbell and performing chest-to-bar pull-ups, with no monostructural element. Balanced demands on legs/pressing and pulling/grip make pacing and transitions decisive.

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