Workout Description
Why This Workout Is Hard
This team workout combines moderate-heavy loads (50/35 thrusters, 22/15 dumbbells) with escalating rep schemes (40-10, then 5-20) over 20 minutes. The buy-in of step-ups and push-ups pre-fatigues the legs and shoulders before thrusters. Devil press and box jump overs compound lower body and grip fatigue. The continuous format with no built-in rest, combined with movement interference (leg work before thrusters), creates significant cumulative fatigue. Average athletes will struggle with thruster quality in later rounds.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High total volume across multiple movement patterns (40+30+20+10 reps buy-in, then 5-20 rep ladder). Muscular endurance tested through accumulated fatigue across upper body and legs.
- Endurance (7/10): 20-minute time cap with continuous moderate-intensity work demands sustained cardiovascular output. Ascending/descending rep scheme maintains elevated heart rate throughout without full recovery periods.
- Speed (7/10): Team format and ascending/descending rep scheme encourage quick transitions and pacing. Continuous work with minimal rest demands efficient movement cycling and handoff speed.
- Power (6/10): Box jump overs and devil press alternations require explosive movement. Thrusters performed under fatigue reduce power output. Mix of explosive and grinding movements throughout.
- Strength (5/10): Thrusters at moderate loads (50/35) provide strength stimulus, but rep ranges and time pressure shift focus toward strength-endurance rather than maximal force production.
- Flexibility (4/10): Step-ups, thrusters, and box jumps require moderate hip and ankle mobility. Devil press demands shoulder mobility. Overall mobility demands are moderate, not extreme.
Movements
- Thruster
- Push-Up
- Box Jump-Over
- Devil Press
- Dumbbell Box Step Over
Modality Profile
Dumbbell Box Step Over (W), Push-Up (G), Thruster (W), Devil Press (W), Box Jump-Over (G). 2 gymnastics movements (40%), 3 weightlifting movements (60%), 0 monostructural movements.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | 20-minute time cap with continuous moderate-intensity work demands sustained cardiovascular output. Ascending/descending rep scheme maintains elevated heart rate throughout without full recovery periods. |
| Stamina | 8/10 | High total volume across multiple movement patterns (40+30+20+10 reps buy-in, then 5-20 rep ladder). Muscular endurance tested through accumulated fatigue across upper body and legs. |
| Strength | 5/10 | Thrusters at moderate loads (50/35) provide strength stimulus, but rep ranges and time pressure shift focus toward strength-endurance rather than maximal force production. |
| Flexibility | 4/10 | Step-ups, thrusters, and box jumps require moderate hip and ankle mobility. Devil press demands shoulder mobility. Overall mobility demands are moderate, not extreme. |
| Power | 6/10 | Box jump overs and devil press alternations require explosive movement. Thrusters performed under fatigue reduce power output. Mix of explosive and grinding movements throughout. |
| Speed | 7/10 | Team format and ascending/descending rep scheme encourage quick transitions and pacing. Continuous work with minimal rest demands efficient movement cycling and handoff speed. |
team 2 TC 20min buy in 40/30/20/10 step up over dumb 22/15 push up 5/10/15/20..... thruster 50/35 Devil press alt box Jump over
A grindy aerobic engine builder — sustainable pace with clean transitions, not a sprint.
Pace your first round 5–10s slower than feels easy. Break the gymnastics before failure — small sets save big time across rounds.
Reduce the barbell load to maintain unbroken sets on the cleans. Sub jumping pull-ups or banded for HSPU.