Workout Description
Why This Workout Is Hard
This workout combines moderate-heavy thrusters (70/50kg ≈ 155/110lbs) with high-skill gymnastics movements in a continuous format. The 6-round structure creates significant fatigue accumulation—wall walks and toes-to-bars demand grip and core strength that deteriorate as rounds progress. The thruster-to-gymnastics sequencing forces athletes to cycle heavy loads while fatigued. Most average CrossFitters will complete it, but many will need to scale weights or break gymnastics movements, and pacing becomes critical to stay under the 14-minute cap.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): 34 total reps per round across multiple muscle groups tests muscular endurance. Thrusters, wall walks, and toes-to-bars accumulate fatigue, requiring sustained output across six rounds.
- Endurance (7/10): 14-minute cap with continuous work demands sustained cardiovascular output. Six rounds of mixed movements with minimal rest creates moderate-to-high aerobic demand throughout the workout duration.
- Flexibility (7/10): Wall walks and toes-to-bars demand significant shoulder and hip mobility. Thrusters require ankle and hip flexibility. Cumulative fatigue reduces available range of motion throughout.
- Power (7/10): Box jumps are highly explosive. Thrusters require powerful hip extension. Wall walks demand explosive pressing. Mix of power movements with strength elements creates balanced power demand.
- Strength (6/10): 70/50kg thrusters provide moderate external load. Not maximal strength work, but heavier than bodyweight, requiring force production under fatigue across multiple rounds.
- Speed (6/10): For-time format incentivizes quick transitions and cycling. Moderate rep ranges allow faster movement than heavy singles. Continuous work without prescribed rest demands consistent pacing and efficiency.
Movements
- Thruster
- Wall Walk
- Toes-to-Bar
- Box Jump
Modality Profile
Thruster (W), Wall Walk (G), Toes-to-Bar (G), Box Jump (G). 3 Gymnastics movements, 1 Weightlifting movement. 75% Gymnastics, 25% Weightlifting.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | 14-minute cap with continuous work demands sustained cardiovascular output. Six rounds of mixed movements with minimal rest creates moderate-to-high aerobic demand throughout the workout duration. |
| Stamina | 8/10 | 34 total reps per round across multiple muscle groups tests muscular endurance. Thrusters, wall walks, and toes-to-bars accumulate fatigue, requiring sustained output across six rounds. |
| Strength | 6/10 | 70/50kg thrusters provide moderate external load. Not maximal strength work, but heavier than bodyweight, requiring force production under fatigue across multiple rounds. |
| Flexibility | 7/10 | Wall walks and toes-to-bars demand significant shoulder and hip mobility. Thrusters require ankle and hip flexibility. Cumulative fatigue reduces available range of motion throughout. |
| Power | 7/10 | Box jumps are highly explosive. Thrusters require powerful hip extension. Wall walks demand explosive pressing. Mix of power movements with strength elements creates balanced power demand. |
| Speed | 6/10 | For-time format incentivizes quick transitions and cycling. Moderate rep ranges allow faster movement than heavy singles. Continuous work without prescribed rest demands consistent pacing and efficiency. |
6 rounds for time 14 Minute cap 3 Thrusters (70/50kg) 5 Wall walks 7 Toes-to-bars 9 Box jumps (30/24 Inch)
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.