Workout Description

Why This Workout Is Very Hard

Heavy barbell volume (132 total reps at 135/95 lb) paired with 2.4 km of running creates sustained shoulder and triceps fatigue while challenging breathing and pacing. The thruster at 135/95 is a significant load for sets of 11 across four rounds, pushing many athletes toward long sets, smart breaks, and high effort for 20–35 minutes.

Benchmark Times for Roney

• Elite: <16:00
• Advanced: 18:00-20:00
• Intermediate: 23:00-25:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High pressing volume (thruster, push press, bench) hammers shoulders and triceps. Success hinges on sustaining submaximal sets, quick but controlled barbell cycling, and managing cumulative fatigue without redlining or failing reps late.
• Endurance (7/10): Twelve 200 m runs spread across four rounds tax aerobic capacity while forcing repeated spikes in heart rate. Recovery between runs is limited by pressing volume, demanding steady breathing and consistent pacing for 20–35 minutes.
• Power (6/10): Barbell movements favor crisp leg drive and timing for efficient force transfer. Explosive hip extension in thrusters and aggressive dip-drive in push presses reduce shoulder burnout and improve cycle speed.
• Strength (6/10): Thrusters and push presses at 135/95 are strength-demanding for repeated sets of 11, and bench press limits many athletes. It’s not a one-rep-max test, but strength reserve heavily influences pace and set strategy.
• Speed (5/10): Frequent 200 m runs and multiple 11-rep barbell sets reward fast transitions and smooth cycling. However, fatigue caps pure sprinting; maintaining steady, repeatable splits matters more than top-end speed.
• Flexibility (4/10): Front rack and overhead positions require adequate shoulder, wrist, and thoracic mobility, and the bench press needs safe shoulder extension. Not extreme, but poor mobility will slow cycling and increase energy cost.

Scaling Options

Scale to: 95/65 lb across all barbell movements • 150 m runs each interval • Replace bench press with push-ups or dumbbell floor press

Scaling Explanation

These options preserve the repeated run-to-press stimulus while matching strength and capacity, keeping barbell sets crisp and allowing sustainable, repeatable efforts without stalling or failure.

Intended Stimulus

A grindy, shoulder-intensive piece with repeatable 200 m efforts. Runs should be controlled but brisk, setting up strong barbell sets. Aim to keep each 11-rep set to 1–3 quick breaks. Breathing stays elevated the whole time; you should feel cumulative pressing fatigue, not complete redline. Smooth transitions and sustainable sets win.

Coach Insight

Pace the 200s at about 80–85% so you can attack the bar. Thrusters dictate everything—break early and consistently (6/5 or 7/4) to protect the shoulders for later rounds. Most important: lock in efficient dip-drive mechanics so the legs carry the press. Don’t turn push presses into strict reps. Avoid long chalk breaks and wandering between stations. Missed reps on the bench or ugly thrusters cost you more than short, planned rests.

Benchmark Notes

Use these finish-time tiers to gauge pacing and scaling before you start. If your tested 11-rep thruster/PUSH press sets at RX are singles or doubles, you’ll likely land in L1–L3. If you can do 11s in 1–2 sets and run fast 200s, aim for L6–L9.

Modality Profile

Running accounts for 12 short efforts totaling 2.4 km (monostructural), while three distinct barbell presses make up all loaded work (weightlifting). No gymnastics elements are present. Time-wise, the barbell slightly outweighs the runs due to setup, cycling, and rest needs.

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