Workout Description

Why This Workout Is Very Hard

Heavy thrusters under a running clock demand peak strength, front rack mobility, and composure. The increasing loads quickly approach near-max territory for many athletes, with limited setup time and only one attempt per station. Although total volume is low, the intensity, technical demands, and pressure of the ladder make it a very hard test.

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Primary limiter is maximal strength through a full squat and aggressive drive to lockout. Loads approach near-max thruster capacity for most athletes.
• Power (8/10): Explosive leg drive into an efficient press-out is critical. Athletes must accelerate the bar out of the hole to complete heavy singles under time pressure.
• Flexibility (4/10): Front rack, thoracic extension, wrist, and hip/ankle mobility are required to hit depth and maintain a strong rack position for a powerful drive.
• Stamina (4/10): Multiple heavy singles challenge repeatability and positional stamina under fatigue, but total rep count is low and rest between attempts is brief.
• Speed (3/10): No cycling; one lift per station. Athletes must set up quickly and execute decisively, but pure barbell cycling speed is not tested.
• Endurance (2/10): Short total duration with very low cyclical demand. Heart rate rises from heavy efforts, but there’s no sustained cardiovascular component or monostructural work involved.

Movements

• Thruster

Scaling Options

Scale to: start lighter (e.g., Men 115–215 / Women 75–145) • smaller jumps (10 lb increases) • EMOM 1 thruster for 10 minutes at 70–80% 1RM

Scaling Explanation

These options preserve the heavy single-thruster stimulus, timing pressure, and progressive challenge while matching loads and progression to the athlete’s current strength and technique.

Intended Stimulus

A heavy, focused effort where each attempt feels consequential. You should feel composed yet aggressive, using a crisp squat and powerful drive to stand and finish overhead. Expect rising tension with each bar, a racing heart from exertion, and a hard technical check on front rack positions under pressure.

Coach Insight

Arrive early at your station, set your feet, big brace, and commit to one strong attempt. If you’re close to the edge, take a quick breath at the top of the squat, then punch hard overhead. One tip: lock in a rock-solid front rack—elbows high—and drive straight up, not forward. Avoid soft dip/drive, sloppy depth, and late elbows; they kill heavy attempts.

Benchmark Notes

Your score is the heaviest bar you successfully thruster within the 20-second window. Hit at least the third or fourth bar to be intermediate, and bars 7–9 to be advanced/elite. Use the listed levels to estimate where you’ll finish and to choose an appropriate starting point when scaling.

Modality Profile

This is a pure weightlifting test: a single barbell movement performed as a heavy ladder. There are no gymnastics or monostructural elements. All effort is directed toward lifting progressively heavier thrusters within fixed time windows.

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