Workout Description
Why This Workout Is Very Hard
The 2:00 window forces urgency immediately — 10 thrusters at 95# plus a 100# sandbag carry likely consume 70-90 seconds, leaving only 30-40 seconds for max effort. That max effort then comes under significant leg and respiratory fatigue. The 1:00 rest is insufficient recovery across 5 rounds. Every movement — thrusters, carries, box jumps, lunges, wall ball — is lower-body dominant, creating brutal cumulative fatigue that compounds each round.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Repeated heavy thrusters, 100# sandbag carries, and varied max-rep finishers across five rounds accumulate significant muscular fatigue, testing full-body muscular endurance under moderate-to-heavy loading.
- Endurance (7/10): Five rounds of 2-minute high-intensity intervals with only 1-minute rest, max burpees, and max assault bike calories create significant cardiovascular demand and sustained aerobic stress throughout.
- Power (7/10): Box jumps, thrusters, and burpees all require explosive output. The timed structure rewards powerful, efficient cycling, making explosiveness critical to completing mandatory work and maximizing bonus reps.
- Speed (7/10): The strict 2-minute window to complete thrusters and sandbag carry before max-effort bonus work creates real urgency, rewarding fast transitions and efficient barbell and carry cycling under pressure.
- Strength (6/10): The 95# thruster and 100# sandbag carry impose meaningful strength demands, particularly as fatigue compounds across rounds, requiring real force production rather than pure bodyweight effort.
- Flexibility (5/10): Thrusters demand overhead and squat mobility, wall balls require deep hip flexion, lunges challenge hip extension, and box jumps need dynamic hip range — moderate overall mobility requirements throughout.
Movements
- Wall Ball
- Sandbag Carry
- Air Bike
- Thruster
- Burpee
- Alternating Lunge
- Box Jump
Modality Profile
7 total movements: Gymnastics (3) = Box Jump, Alternating Lunge, Burpee; Monostructural (1) = Air Bike; Weightlifting (3) = Thruster, Sandbag Carry, Wall Ball. Raw percentages: G=43%, M=14%, W=43%. Rounded to clean numbers: G=40%, M=20%, W=40%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Five rounds of 2-minute high-intensity intervals with only 1-minute rest, max burpees, and max assault bike calories create significant cardiovascular demand and sustained aerobic stress throughout. |
| Stamina | 8/10 | Repeated heavy thrusters, 100# sandbag carries, and varied max-rep finishers across five rounds accumulate significant muscular fatigue, testing full-body muscular endurance under moderate-to-heavy loading. |
| Strength | 6/10 | The 95# thruster and 100# sandbag carry impose meaningful strength demands, particularly as fatigue compounds across rounds, requiring real force production rather than pure bodyweight effort. |
| Flexibility | 5/10 | Thrusters demand overhead and squat mobility, wall balls require deep hip flexion, lunges challenge hip extension, and box jumps need dynamic hip range — moderate overall mobility requirements throughout. |
| Power | 7/10 | Box jumps, thrusters, and burpees all require explosive output. The timed structure rewards powerful, efficient cycling, making explosiveness critical to completing mandatory work and maximizing bonus reps. |
| Speed | 7/10 | The strict 2-minute window to complete thrusters and sandbag carry before max-effort bonus work creates real urgency, rewarding fast transitions and efficient barbell and carry cycling under pressure. |
5 rounds:2:00 to complete:10 Thrusters 95#50 Meter Sandbag Carry 100#Round 1: Max box jumpRound 2: Max Alt LungeRound 3: Max BurpeeRound 4: Max Wall BallRound 5: Max AA Cal1:00 Rest