Workout Description

Why This Workout Is Very Hard

This workout combines two brutal descending/ascending ladder structures totaling 110 thrusters at 135/95 and 55 pull-ups, then 55 overhead squats and 55 HSPUs. The thrusters at competition weight are crushing on their own; transitioning into overhead squats and HSPUs when shoulders are already destroyed creates compounding fatigue. Multiple limiting factors hit simultaneously: grip, shoulder endurance, and skill under extreme fatigue. Estimated 25-40+ minutes for average athletes.

Benchmark Times for Patrick Byrne

• Elite: <7:45
• Advanced: 9:40-12:05
• Intermediate: 15:05-18:55
• Beginner: >46:10

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High total volume across both ladders — 55 thrusters, 55 pull-ups, 55 overhead squats, and 55 handstand push-ups — creates extreme muscular endurance demands on shoulders, legs, and grip throughout.
• Endurance (7/10): The descending then ascending ladder format creates sustained cardiovascular demand throughout. Continuous transitions between movements with moderate-to-heavy loads keep heart rate elevated for an extended period.
• Flexibility (7/10): Overhead squats demand significant thoracic, shoulder, and hip mobility. Handstand push-ups require shoulder flexibility and body positioning. Thrusters also require solid overhead and hip mobility throughout.
• Strength (6/10): Thrusters at 135/95 lb and handstand push-ups require significant strength output. Overhead squats demand positional strength and stability. Loads are substantial but not maximal, placing this above moderate.
• Power (6/10): Thrusters and handstand push-ups are inherently explosive movements requiring hip drive and pressing power. However, the high volume shifts emphasis toward sustained output rather than pure explosive power.
• Speed (6/10): For Time format incentivizes fast transitions and efficient cycling. The descending thruster/pull-up ladder rewards aggressive pacing early, while the ascending OHS/HSPU ladder demands smart speed management under fatigue.

Movements

• Thruster
• Overhead Squat
• Handstand Push-Up
• Pull-Up

Scaling Options

Thrusters: Reduce to 95/65 lb for intermediate athletes or 75/55 lb for newer athletes. Pull-Ups: Sub jumping pull-ups, banded pull-ups, or ring rows. For athletes with 5-10 pull-ups, consider reducing the starting round to 7 or 8 instead of 10. OHS: Reduce to 65/45 lb or 55/35 lb. If OHS mechanics are not solid, substitute front squats or goblet squats to maintain the squat stimulus safely. HSPUs: Sub pike push-ups on a box (feet elevated), strict dumbbell press (2x35/25 lb), or seated dumbbell press for beginners. Athletes with 3-5 HSPUs can do the workout Rx but cap HSPU sets at 3 reps and rest more frequently. Volume modification: If the full 10-1 / 1-10 ladder is too much, consider a 7-1 / 1-7 version to keep the workout under 25 minutes for scaled athletes.

Scaling Explanation

Scale if you cannot perform at least 8 unbroken thrusters at Rx weight when fresh, or if you have fewer than 5 strict pull-ups. For the second half, scale OHS if you cannot hold a stable overhead position for 5+ reps, and scale HSPUs if you cannot complete at least 3 strict or kipping reps unbroken. The goal is to keep moving with minimal rest — if you're staring at the bar for 30+ seconds at a time, the load or movement is too advanced for today. Prioritize technique over Rx weight, especially on OHS and HSPUs where a breakdown under fatigue creates real injury risk. Target completion time is 18-25 minutes for competitive athletes, 25-35 minutes for intermediate, and scaled athletes should aim to finish under 35 minutes. If you're projected to go beyond 40 minutes, reduce the ladder to 7-1 / 1-7.

Intended Stimulus

This is a moderate-to-long time domain workout targeting 18-30 minutes for most athletes. The descending thruster/pull-up ladder front-loads the glycolytic demand, then the ascending OHS/HSPU ladder shifts the challenge toward skill and overhead strength endurance. Expect a hard sustained effort throughout — this is not a sprint, but you should never feel comfortable. The primary challenge is twofold: managing grip and shoulder fatigue across two very different movement pairings, and maintaining overhead positioning under accumulated fatigue. The workout tests mental toughness as much as fitness, especially when transitioning from the grind of heavy thrusters into the precision demands of handstand push-ups.

Coach Insight

Treat this workout in two distinct phases. Phase 1 (Thrusters/Pull-Ups): The early rounds of 10, 9, and 8 will feel manageable — resist the urge to go unbroken and blow up. Break thrusters into 6-4 or 5-5 from the start. Pull-ups should be done in 1-2 sets through round 6 or 7, then singles are fine as reps drop. Transitions between thrusters and pull-ups should be brisk — no more than 10-15 seconds. The rounds of 4 and below should be unbroken if you've paced correctly. Phase 2 (OHS/HSPUs): This is where athletes fall apart. Your shoulders are already taxed. OHS at 95/65 lb demands active overhead stability — do not rush the setup. Keep your snatch-width grip, chest up, and drive knees out. For HSPUs, use a consistent kick-up and control your descent to the AbMat. In early rounds (1-4), go unbroken. From round 6 onward, break HSPUs into 2-3 sets to protect your shoulders for the final push. Common mistakes: going too fast in rounds 10-8 of the first ladder and dying in rounds 5-3; losing OHS positioning under fatigue; and skipping the mental reset between the two phases. Take 15-20 seconds at the transition to breathe and refocus.

Benchmark Notes

Thrusters at 135/95 lb and pull-ups from 10 down to 1, then overhead squats at 95/65 lb and handstand push-ups from 1 up to 10: 55 of each. The heavy thrusters and handstand push-ups take the most time. L5 (19-23:40) does them in sets of 3-5. L10 (under 7:45) holds the early sets unbroken.

Modality Profile

4 movements total: Pull-Up and Handstand Push-Up are Gymnastics (2); Thruster and Overhead Squat are Weightlifting with external load (2). 2/4 = 50% G, 0% M, 50% W.

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