Workout Description

Why This Workout Is Very Hard

This is a brutal endurance challenge with compounding factors: 1) The 32-minute minimum time domain is punishing, 2) The ruck stays on during most movements, creating constant load, 3) The high-rep bodyweight movements become increasingly difficult under load and fatigue, 4) Thrusters with a ruck are awkward and technically demanding, 5) There's minimal built-in rest between rounds.

Benchmark Times for Rep. John Lewis

• Elite: <26:00
• Advanced: 29:00-32:00
• Intermediate: 36:00-40:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): 16 rounds of continuous work with a weighted ruck creates significant cardiovascular demand. The 2-minute ruck march intervals maintain elevated heart rate throughout.
• Stamina (8/10): High volume of bodyweight movements combined with loaded thrusters tests muscular endurance. Core and shoulder girdle face sustained demands across movements.
• Speed (6/10): Quick transitions between movements and maintaining pace on bodyweight exercises important. Ruck march enforces slower segments.
• Strength (4/10): Moderate loads with the ruck (20/30lb) during marches and thrusters. Most movements focus on endurance rather than maximal strength.
• Flexibility (3/10): Basic mobility required for thrusters and mountain climbers. Shoulder mobility tested during taps, but movements are not extremely demanding.
• Power (2/10): Primarily an endurance-focused workout. Only thrusters have power component, but weight is moderate and fatigue limits explosiveness.

Movements

• Thruster
• Mountain Climber
• Ruck March
• Plank Shoulder Tap

Scaling Options

Weight: Reduce ruck to 20/15 lb or empty. Movement subs: Mountain climbers to 3-count tempo, shoulder taps from knees, thrusters to front squats or push press. Volume options: Reduce to 12 rounds, cut mountain climbers to 30 reps, shoulder taps to 20. Time cap at 60 minutes. For beginners: 8 rounds with 1-min ruck intervals.

Scaling Explanation

Scale if unable to maintain plank position for 60+ seconds, struggle with overhead stability, or lack experience with loaded carries. Priority is maintaining steady movement vs. speed. Form deterioration on shoulder taps or rushed/sloppy thrusters indicates need to scale. Target completion time 45-60 minutes with consistent pacing throughout. Athletes should finish tired but not destroyed - this is a volume-based endurance workout, not a sprint.

Intended Stimulus

Long-duration oxidative workout (45-60 min) with moderate glycolytic bursts. Primary challenge is mental endurance and load-bearing capacity. The rucking intervals create sustained cardiovascular stress while the bodyweight movements and thrusters add periodic intensity spikes. Develops both aerobic capacity and muscular endurance.

Coach Insight

Break the workout into 4-round chunks mentally. Maintain steady walking pace (3.0-3.5 mph) during ruck portions - resist urge to run. For mountain climbers and shoulder taps, establish consistent rhythm at 80% max speed. On thrusters, break into sets of 5-7 reps with quick rest. Common mistakes: rushing early rounds, removing ruck between movements, poor shoulder tap form (hips swaying). Keep core tight during all plank-based movements. Quick but controlled transitions between stations.

Benchmark Notes

Breaking down this 16-round workout: Per Round: - 2 min Ruck March (120 sec) - 45 Mountain Climbers (2-count): ~1.5 sec/rep = 68 sec - 33 Plank Shoulder Taps (2-count): ~2 sec/rep = 66 sec - 13 Ruck Thrusters: ~3 sec/rep = 39 sec - Transitions (removing/replacing ruck): ~10 sec Base time per round = 303 seconds Fatigue multipliers: - Rounds 1-4: 1.0x - Rounds 5-8: 1.2x - Rounds 9-12: 1.4x - Rounds 13-16: 1.6x Using Murph as primary anchor (no vest version) since it's also a long, grinding workout with similar movement patterns. Murph L10 is 30-34 min, L5 is 43-55 min, L1 is 65-80 min. This workout is ~20% longer than Murph due to additional rounds and complexity, so adjusting proportionally: Male targets: L10: 26-28 min (1560-1680 sec) L5: 40-45 min (2400-2700 sec) L1: 60-65 min (3600-3900 sec) Female targets (adding 15-20% due to ruck weight difference): L10: 31-33 min (1860-1980 sec) L5: 45-50 min (2700-3000 sec) L1: 65-70 min (3900-4200 sec)

Modality Profile

Mountain Climber and Plank Shoulder Tap are gymnastics (G) movements. Ruck March is monostructural (M). Thruster is weightlifting (W). With 2 gymnastics movements out of 4 total movements, G = 50%. The remaining two movements split evenly between M and W at 25% each.

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