Workout Description

Why This Workout Is Hard

This workout creates significant fatigue accumulation through continuous work with no built-in rest. The 95/65lb thrusters become increasingly difficult as shoulders fatigue, directly impacting pull-up performance due to shared muscle groups. The 7-minute AMRAP format prevents recovery, and most athletes will hit muscular failure on pull-ups by rounds 4-5. The moderate weight combined with continuous high-intensity work makes this challenging for average CrossFitters.

Benchmark Times for WOD

• Elite: <0:12.5
• Advanced: 0:11.5-0:10.5
• Intermediate: 0:9.5-0:8.5
• Beginner: >0:4.5

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep thrusters and pull-ups in AMRAP format will quickly exhaust shoulder, leg, and grip stamina with minimal rest.
• Endurance (7/10): Seven minutes of continuous work with compound movements creates significant cardiovascular demand, though shorter duration limits pure aerobic stress.
• Strength (6/10): 95/65lb thrusters require moderate strength, while pull-ups demand good relative strength throughout the time domain.
• Speed (6/10): Fast transitions between movements and maintaining high cycling speed crucial for maximizing rounds in short time frame.
• Power (5/10): Thrusters have explosive hip drive component, but fatigue will reduce power output as workout progresses.
• Flexibility (4/10): Thrusters demand good overhead mobility and ankle flexibility, while pull-ups require shoulder range of motion.

Movements

• Thruster
• Pull-Up

Benchmark Notes

This workout is a 7-minute AMRAP of 7 thrusters (95/65) and 7 pull-ups, totaling 14 reps per round. I'll use Cindy (20-minute AMRAP: 5 pull-ups, 10 push-ups, 15 air squats) as my primary anchor, adjusting for the shorter time domain and different movement pattern. Movement Analysis: - Thrusters (95/65): 2-3 seconds per rep when fresh, 14-21 seconds per set of 7 - Pull-ups: 1-2 seconds per rep when fresh, 7-14 seconds per set of 7 - Total round time fresh: 21-35 seconds - Transition time: 2-5 seconds between movements Fatigue Progression: - Rounds 1-2: 25-30 seconds per round (fresh state) - Rounds 3-4: 30-35 seconds per round (10-15% slower) - Rounds 5-6: 35-40 seconds per round (20-25% slower) - Rounds 7-8: 40-50 seconds per round (30-40% slower) - Rounds 9+: 50-60 seconds per round (significant fatigue) Set Breaking Considerations: Thrusters at 95/65 will likely be broken into 4+3 or 5+2 after round 3-4 for most athletes. Pull-ups will be broken into smaller sets (3+2+2 or 4+3) as fatigue accumulates. Cindy Anchor Adjustment: Cindy L10: 25-30 rounds in 20 minutes = 1.25-1.5 rounds/minute Cindy L5: 15-18 rounds in 20 minutes = 0.75-0.9 rounds/minute Cindy L1: 6-8 rounds in 20 minutes = 0.3-0.4 rounds/minute For this 7-minute workout with heavier loading (thrusters vs air squats) and more challenging pull-up volume: - L10: 1.8-2.0 rounds/minute = 12.6-14 rounds - L5: 1.2-1.4 rounds/minute = 8.4-9.8 rounds - L1: 0.6-0.8 rounds/minute = 4.2-5.6 rounds Final Benchmarks: L10: 12.5+ rounds (elite athletes maintaining sub-30 second rounds) L5: 8.5 rounds (average CrossFitter with moderate pacing) L1: 4.5 rounds (beginners with significant rest between movements)

Modality Profile

Two movements: Pull-Up (Gymnastics - bodyweight) and Thruster (Weightlifting - external load with barbell). Equal split between G and W modalities.