Workout Description

Why This Workout Is Hard

The 2-minute cap creates intense time pressure, forcing athletes to push cardio output then immediately transition to maximum thruster reps while already fatigued. The 95/65lb weight is moderate but becomes challenging under this format. Three rounds with only 1-minute rest prevents full recovery, creating cumulative fatigue. The combination of forced pace, moderate-heavy load under fatigue, and minimal recovery makes this significantly harder than typical thruster workouts.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Max thrusters after cardio work tests muscular endurance under fatigue, especially shoulders and legs across multiple rounds.
• Speed (8/10): 2-minute caps create urgency for fast transitions and rapid cycling of thrusters to maximize reps before time expires.
• Endurance (7/10): Three 2-minute high-intensity intervals with rowing/biking followed by thrusters creates significant cardiovascular demand with limited recovery time.
• Power (7/10): Explosive rowing/biking transitions into powerful thruster movements under time pressure emphasizes power output throughout.
• Strength (6/10): 95/65lb thrusters require moderate strength, made more challenging by pre-fatigue from cardio and time pressure.
• Flexibility (4/10): Thrusters demand good overhead mobility and ankle flexibility, while rowing requires hip hinge and thoracic extension.

Movements

• Air Bike
• Row
• Thruster

Benchmark Notes

This workout is scored by total thruster reps completed across 3 rounds, with each round having a 2-minute cap followed by 1-minute rest. The structure is: 300m row/20-14 cal bike, then max thrusters at 95/65 lbs. Movement breakdown per round: - 300m row: 60-75 sec for elite, 75-90 sec for intermediate, 90-120 sec for novice - Transition to thrusters: 3-5 sec - Remaining time for thrusters: Elite ~40-55 sec, Intermediate ~25-40 sec, Novice ~0-25 sec Thruster capacity analysis (95/65 lbs is moderate-heavy for most): - Elite athletes: 2-2.5 sec/rep when fresh, can maintain 20-25 reps in 40-55 sec - Intermediate: 2.5-3 sec/rep, 8-15 reps in remaining time - Novice: 3-4 sec/rep, 0-8 reps in remaining time Fatigue considerations across 3 rounds: - Round 1: Full capacity - Round 2: 10-15% slower due to accumulated fatigue - Round 3: 20-25% slower, significant grip and shoulder fatigue This workout is similar to Grace (30 C&J at 135/95) but with lighter load, shorter time domain, and cardio interference. Grace L10 is 90-120 sec for 30 reps. Here, the cardio component reduces thruster time significantly, and the lighter load allows faster cycling when time permits. Estimated total reps: - L10 (Elite): 180+ total reps (60+ per round) - L5 (Average): 120 total reps (40 per round) - L1 (Novice): 45 total reps (15 per round) Final targets: L10: 180 reps, L5: 120 reps, L1: 45 reps

Modality Profile

Row and Bike are monostructural cardio movements (2/3 = 67%), Thruster is a weightlifting movement with external load (1/3 = 33%), no gymnastics movements present