Workout Description

Why This Workout Is Hard

Light barbell and basic gymnastics keep skill demands moderate, but the volume and pacing make this a high-intensity effort. An aggressive 800m run elevates heart rate before 50 thrusters tax breathing and leg stamina. The final 30 pull-ups challenge grip and shoulders. Intermediates land around 9–12 minutes; advanced athletes push 7–9; elites can go sub-7.

Benchmark Times for Running Jackie

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Fifty light thrusters and thirty pull-ups require sustained contractions for legs, shoulders, and grip. Smart sets and brief rests prevent muscular failure.
• Endurance (7/10): An 800m run and continuous work keep heart rate high for 7–12 minutes. Success hinges on steady breathing and limiting rest between movements.
• Speed (7/10): Fast transitions and efficient rep cycling drive results. The ability to move quickly without redlining, especially on thrusters and pull-ups, is key.
• Power (4/10): Thrusters and kipping pull-ups benefit from hip drive and timing, but emphasis is on sustainable output rather than single explosive efforts.
• Flexibility (3/10): Requires solid front rack, full-depth squat, and overhead lockout. Mobility is standard; tight ankles, shoulders, or thoracic spine can slow rep speed.
• Strength (3/10): Loads are light and bodyweight-focused, prioritizing capacity over maximal force. Strength matters mainly for maintaining good positions under fatigue.

Movements

• Thruster
• Run
• Pull-Up

Scaling Options

Scale to: 600m Run • 35 Thrusters (45/35 lb) • 20 Pull-Ups • 800m Run • 50 Thrusters (35/25 lb) • 30 Ring Rows • 800m Run • 40 Thrusters (45/35 lb) • 30 Jumping Pull-Ups

Scaling Explanation

These options reduce distance, volume, or skill while preserving the triplet’s breathing demand, leg stamina, and pulling fatigue to keep athletes in the intended time domain.

Intended Stimulus

A hard, controlled sprint. Run fast but not all-out so you can attack the thrusters in 1–2 sets. Expect high breathing rate and burning legs/shoulders. Move immediately to the pull-up bar and chip away in small, quick sets to avoid failure. Minimal downtime and decisive transitions throughout.

Coach Insight

Pace the 800m around your mile pace minus 5–10 seconds per 400m—fast, not reckless. Biggest tip: Commit to a thruster plan (unbroken or one short break), then start pull-ups immediately in small, snappy sets with tight rest. Avoid death-march runs, soft lockouts, and jumping to failure on pull-ups. Keep transitions under 5 seconds.

Benchmark Notes

These levels map finish times from cap to elite. Beginners may meet the 15:00 cap. Most intermediates should finish 10–12 minutes. Advanced aim for 7–9 minutes, with top athletes near 7:00. Use this to choose pacing and scaling to keep consistent movement with minimal rests.

Modality Profile

Time is roughly split between the 800m run (~40%), thrusters (~30%), and pull-ups (~30%). While each modality appears once, the monostructural piece sets the pace, with weightlifting and gymnastics sharing the remaining work and creating significant shoulder, leg, and grip fatigue.

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