Workout Description
42-30-18Double under 21-15-9Thruster 45-65-85#
Why This Workout Is Hard
The ascending weight scheme (45-65-85#) paired with descending reps creates compounding shoulder fatigue — double unders pre-exhaust the shoulders before each thruster set. Round 3's 85# thrusters arrive when the athlete is most taxed. 90 total double unders plus 45 thrusters for time sustains high cardiovascular demand throughout. Analogous to Fran-level intensity but with added skill work and progressive loading.
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): Double unders are highly cardiovascular, and combined with thrusters across three rounds, this workout sustains an elevated heart rate throughout, demanding significant aerobic capacity despite the descending rep scheme.
- Stamina (7/10): 90 total double unders and 45 total thrusters challenge full-body muscular endurance. The combination of jump rope and barbell work taxes both lower body and upper body stamina simultaneously across rounds.
- Power (6/10): Thrusters are inherently explosive, requiring powerful hip extension into a push press. Double unders demand fast, rhythmic wrist and calf power. Ascending weight increases the explosive demand each round.
- Speed (6/10): Double unders reward fast, efficient rope cycling, and the descending rep structure incentivizes quick transitions. Maintaining speed through double unders before picking up a heavier barbell each round is critical to performance.
- Strength (5/10): Ascending weights peaking at 85# thrusters add a genuine strength demand, especially in the final round. The heavier load under accumulated fatigue makes this more than a pure endurance test.
- Flexibility (4/10): Thrusters require a solid front rack, deep squat, and overhead lockout position, demanding meaningful hip and shoulder mobility. Double unders add minimal flexibility demand but thrusters require consistent range of motion.
Movements
- Thruster
- Double-Under
Modality Profile
Two movements: Double-Under (G - jump rope bodyweight coordination skill) and Thruster (W - barbell external load). Two modalities split evenly at 50/50.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Double unders are highly cardiovascular, and combined with thrusters across three rounds, this workout sustains an elevated heart rate throughout, demanding significant aerobic capacity despite the descending rep scheme. |
| Stamina | 7/10 | 90 total double unders and 45 total thrusters challenge full-body muscular endurance. The combination of jump rope and barbell work taxes both lower body and upper body stamina simultaneously across rounds. |
| Strength | 5/10 | Ascending weights peaking at 85# thrusters add a genuine strength demand, especially in the final round. The heavier load under accumulated fatigue makes this more than a pure endurance test. |
| Flexibility | 4/10 | Thrusters require a solid front rack, deep squat, and overhead lockout position, demanding meaningful hip and shoulder mobility. Double unders add minimal flexibility demand but thrusters require consistent range of motion. |
| Power | 6/10 | Thrusters are inherently explosive, requiring powerful hip extension into a push press. Double unders demand fast, rhythmic wrist and calf power. Ascending weight increases the explosive demand each round. |
| Speed | 6/10 | Double unders reward fast, efficient rope cycling, and the descending rep structure incentivizes quick transitions. Maintaining speed through double unders before picking up a heavier barbell each round is critical to performance. |
42-30-18Double under 21-15-9Thruster 45-65-85#
Difficulty:
Hard
Modality:
G
W
Your Scores: