Workout Description

Why This Workout Is Medium

This workout combines moderate loads (75-135#) with moderate volume across multiple movement patterns. The 2x5 thruster block with built-in 1:00 rest between rounds provides recovery. Subsequent movements (landmine press, single-unders, push press holds, tricep extensions) are lower intensity or isolated. While there's fatigue accumulation, loads are manageable and no single element creates a bottleneck. Average CrossFitter completes as prescribed in 20-25 minutes without significant scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Significant muscular endurance challenge from high rep ranges (50 singles, 25 tricep extensions) and repeated pressing movements across multiple rounds with limited recovery.
• Strength (6/10): Moderate strength demands from loaded thrusters (75#), push presses (135#), landmine presses (60-75#), and single-leg deadlift holds (80#) requiring force production.
• Speed (6/10): Moderate pacing demands from cycling through multiple movement patterns with one-minute rest periods; requires efficient transitions and consistent rep cycling throughout.
• Power (5/10): Mixed power and strength stimulus from explosive thruster initiation and push press drive, balanced against slower tempo holds and isolation work like tricep extensions.
• Endurance (4/10): Moderate cardiovascular demand from repeated thrusters and push presses across six rounds with minimal rest, but not sustained long enough for high endurance stimulus.
• Flexibility (4/10): Basic to moderate mobility needed for thruster depth, overhead pressing positions, and landmine press range of motion; no extreme flexibility demands.

Movements

• Push Press
• Thruster
• Single-Under
• Landmine Press
• Sit-Up
• Banded Tricep Extension

Modality Profile

Workout contains 10 unique movements: Thruster (W), Push Press (W), Sit-up (G), Kneeling Twisting Landmine Press (W), Single Under (G), Barbell Deadlift Hold (W), and Banded Tricep Extension (W). Distribution: 3 Gymnastics movements (Sit-up, Single Under) = 30%, 0 Monostructural = 0%, 5 Weightlifting movements (Thruster, Push Press, Landmine Press, BB DL Hold, Banded Tricep Extension) = 70%.