Workout Description

Why This Workout Is Hard

The 95/65lb thrusters are moderate weight but become challenging over 5 rounds with no built-in rest. The DB Death March adds significant grip and core fatigue that directly interferes with pull-ups. The continuous format creates cumulative fatigue across all muscle groups. While individual elements are manageable, the combination of moderate loading, high volume (45 thrusters total), and movement interference pushes this into Hard territory for average athletes.

Benchmark Times for WOD

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of pulling, squatting, and carrying movements will heavily tax muscular endurance across multiple muscle groups throughout five demanding rounds.
• Endurance (7/10): Five rounds of continuous work with moderate loads creates significant cardiovascular demand, especially with the metabolic stress from thrusters and death march.
• Strength (6/10): Moderate barbell load for thrusters and heavy dumbbell carries require solid strength foundation, though not maximal strength demands.
• Speed (6/10): For-time format with moderate rep counts encourages aggressive pacing and quick transitions between three distinct movement patterns.
• Power (5/10): Thrusters require explosive hip drive and overhead press, creating moderate power demands mixed with grinding strength endurance work.
• Flexibility (4/10): Thrusters demand good overhead and hip mobility, while death march requires core stability and postural control under load.

Movements

• Thruster
• Dumbbell Death March
• Pull-Up

Benchmark Notes

This workout is very similar to Fran (21-15-9 Thrusters 95/65 + Pull-Ups) but with significantly more volume. Using Fran as the primary anchor: L10: 120-140 sec, L5: 320-360 sec, L1: 540-660 sec. Movement breakdown per round: 9 Thrusters (95/65): 18-27 sec fresh, 9 Pull-Ups: 9-18 sec fresh, 20 DB Death March (50/35): 40-60 sec fresh. Total per round fresh: ~67-105 sec. With 5 rounds, fatigue multipliers apply: Round 1-2: 1.0x, Round 3-4: 1.15x, Round 5: 1.3x. The DB Death March adds significant grip fatigue and lower body loading between the thrusters and pull-ups, creating additional interference. Transitions between movements: 3-8 sec per transition. Total estimated time: Round 1: 75 sec, Round 2: 80 sec, Round 3: 90 sec, Round 4: 95 sec, Round 5: 110 sec = ~450 sec for L5 athletes. This represents about 25% more time than Fran due to the additional volume (45 total reps vs 45 reps in Fran, but adding 100 DB Death March steps). Scaling proportionally from Fran: L10 target ~360 sec (vs 130 sec Fran), L5 target ~600 sec (vs 340 sec Fran), L1 target ~1080 sec (vs 600 sec Fran). Final targets: L10: 360 sec, L5: 600 sec, L1: 1080 sec.

Modality Profile

Three movements: Thruster (W), Dumbbell Death March (W), Pull-Up (G). Two weightlifting movements and one gymnastics movement results in 67% weightlifting and 33% gymnastics.