Workout Description
Metabolic Conditioning Prep:DB Thruster Review-Front Squat—Press—Push Press—ThrusterThen, :30 Single-unders10 DB Thrusters (use one load lighter than working weight)5 Lateral Box Jumps20 Double-unders or scale 10 DB Thrusters (use working weight)10 Triple-unders (or attempts) or scale Metabolic Conditioning:20 DB Thrusters (50/35 lb.)40 Lateral Box Jumps (24/20 in.)20 DB Thrusters40 Triple-unders ( or scale 80 dubs,100 singles)Score- Time5 min Rest/Prep and Perform Part 2-Using sets of 5, spend 10 min. finding a heavy 5-rep DB Thruster (for today!). Log in notes
Why This Workout Is Hard
The metabolic conditioning combines moderate-heavy dumbbell thrusters (50/35 lb) with high-skill triple-unders in a continuous format. The 40 lateral box jumps create significant leg fatigue that interferes with thruster performance. While individual elements are manageable, the cumulative fatigue from 40 total thrusters plus 40 box jumps plus demanding jump rope creates substantial intensity. Most average athletes will need to scale triple-unders, extending time under tension and difficulty.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of DB thrusters (40 total) and box jumps (80 total) with minimal rest demands significant muscular endurance across legs and shoulders.
- Speed (8/10): For-time format demands fast cycling through movements with minimal transitions. Quick rep execution on thrusters and jumps is critical for competitive times.
- Endurance (7/10): For-time format with sustained moderate-to-high intensity demands cardiovascular capacity. Continuous work with minimal rest creates aerobic demand, though not a pure endurance marathon.
- Power (7/10): Lateral box jumps and triple-unders are explosive movements. DB thrusters performed at moderate-to-fast pace require power output, especially under fatigue.
- Strength (6/10): Heavy DB thrusters (50/35 lb) require substantial force production. Part 2 includes heavy 5-rep work, but primary WOD emphasizes volume over max strength.
- Flexibility (5/10): DB thrusters demand shoulder mobility and thoracic extension. Lateral box jumps require hip and ankle mobility. Moderate ROM demands overall.
Movements
- Triple-Under
- Lateral Box Jump
- Single-Under
- Dumbbell Thruster
- Double-Under
Modality Profile
Workout contains 2 unique movement types: DB Thrusters (Weightlifting - external load with dumbbells) and Jump Rope variations including Box Jumps (Gymnastics - bodyweight coordination skills). Single-unders, Double-unders, Triple-unders, and Lateral Box Jumps are all gymnastics movements. DB Thrusters are weightlifting. Equal distribution: 50% Gymnastics, 50% Weightlifting.
