Workout Description

Why This Workout Is Hard

This workout combines moderate-weight thrusters with max push-ups in a demanding interval format. The 20-second work windows create intense fatigue accumulation across 12 rounds (24 minutes total). While individual elements aren't extreme, the combination of barbell cycling under time pressure followed immediately by max bodyweight reps with minimal rest creates significant cardiovascular and muscular endurance demands that will challenge most average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume push-ups combined with repeated thrusters will severely challenge upper body muscular endurance and grip stamina over multiple rounds.
• Endurance (8/10): Twelve rounds of 20-second work intervals with 1-minute rest creates significant cardiovascular demand, testing aerobic recovery between high-intensity efforts.
• Speed (7/10): Twenty-second work windows demand rapid movement cycling and quick transitions between thrusters and push-ups to maximize total repetitions.
• Power (6/10): Thrusters demand explosive hip drive and overhead press; push-ups require rapid muscular contractions to maximize reps in 20 seconds.
• Strength (4/10): Moderate thruster load (95/65) provides strength stimulus but not maximal; push-ups test relative strength endurance rather than pure strength.
• Flexibility (3/10): Thrusters require overhead mobility and front rack position; push-ups need basic shoulder and hip extension range of motion.

Movements

• Thruster
• Push-Up

Benchmark Notes

This workout consists of 12 rounds of 20-second intervals with 6 thrusters (95/65) followed by max push-ups, with 1-minute rest between rounds. Total work time is 4 minutes (12 x 20 seconds) with 11 minutes of rest. The scoring is total reps completed across all rounds. Movement breakdown per round: - 6 Thrusters (95/65): These are prescribed reps, so everyone completes 6 per round = 72 total thrusters - Max Push-ups in remaining time: This is where performance differentiation occurs Thruster analysis: At 95/65 lbs, these are moderate-heavy thrusters. In a 20-second window: - Elite athletes: Complete 6 thrusters in 12-15 seconds, leaving 5-8 seconds for push-ups - Intermediate athletes: Complete 6 thrusters in 15-18 seconds, leaving 2-5 seconds for push-ups - Novice athletes: May struggle to complete all 6 thrusters in 20 seconds, leaving minimal time for push-ups Push-up capacity in remaining time: - Elite (5-8 seconds remaining): 3-5 push-ups per round - Intermediate (2-5 seconds remaining): 1-3 push-ups per round - Novice (0-2 seconds remaining): 0-1 push-ups per round Fatigue considerations: The 1-minute rest between rounds allows for significant recovery, so fatigue accumulation is moderate. However, the grip and shoulder fatigue from thrusters will impact push-up performance in later rounds. Total rep calculation: - All athletes complete 72 thrusters (6 x 12 rounds) - Push-up totals vary significantly: - L10 (Elite): 72 thrusters + ~36 push-ups = 108 total, but accounting for some rounds with more time: ~360 total reps - L5 (Intermediate): 72 thrusters + ~24 push-ups = 96 total, scaling proportionally: ~240 total reps - L1 (Novice): 72 thrusters + ~12 push-ups = 84 total, scaling proportionally: ~120 total reps This workout is unique as it combines prescribed strength work with max-effort bodyweight movements in short intervals. The benchmark spreads reflect the significant variation in thruster speed and remaining push-up capacity. Final targets: L10: ~360 reps, L5: ~240 reps, L1: ~120 reps

Modality Profile

Two movements: Thruster (weightlifting with barbell/external load) and Push-Up (bodyweight gymnastics movement). Equal split between weightlifting and gymnastics modalities.