Workout Description

Why This Workout Is Medium

While the 50/35lb thrusters are challenging for max reps, the 30-second cap and 90-second rest prevent excessive fatigue accumulation. Double-unders are brief and serve as active recovery. The format creates manageable sprint intervals rather than sustained suffering. Most average athletes can hit 8-12 thrusters per round, making this a solid cardiovascular challenge without being overwhelming.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume double unders and max rep thrusters across seven rounds heavily taxes both upper body and cardiovascular muscular endurance systems.
• Endurance (7/10): Seven intense 30-second intervals with 90-second rest creates moderate cardiovascular demand through repeated anaerobic efforts and incomplete recovery periods.
• Speed (7/10): Critical to cycle quickly between movements and maximize thruster reps within the tight 30-second work windows across all seven rounds.
• Power (6/10): Double unders are explosive jumping movements while thrusters require power from legs through shoulders, especially when maintaining speed under fatigue.
• Strength (4/10): Moderate dumbbell loads for thrusters require decent strength but focus shifts to endurance as fatigue accumulates over multiple rounds.
• Flexibility (4/10): Thrusters demand good shoulder and hip mobility while double unders require ankle flexibility and coordination for sustained jumping movements.

Movements

• Dumbbell Thruster
• Double-Under

Scaling Options

Reduce DB weight to 35/25 or 25/15 lbs to maintain speed. Substitute 40 single unders for 20 double unders. Consider 15-20 second work periods for newer athletes. Use lighter dumbbells (15-20 lbs) and reduce to 5 rounds if conditioning is limited.

Scaling Explanation

Scale if you can't complete 20 double unders in under 15 seconds or can't perform 8+ thrusters unbroken at prescribed weight. Goal is maintaining high intensity throughout all rounds. Prioritize movement quality and work capacity over heavy loads - this workout rewards speed and efficiency over strength.

Intended Stimulus

High-intensity glycolytic intervals testing power endurance over 7 rounds. Each 30-second window demands maximum effort followed by active recovery. Primary challenge is maintaining thruster output while managing double under fatigue and transition efficiency.

Coach Insight

Attack double unders immediately - aim for unbroken sets to maximize thruster time. Keep thrusters light and fast, prioritizing speed over heavy load. Use a push press rhythm rather than full squat. Quick transitions are critical - drop rope and grab dumbbells instantly. Expect significant drop-off in thruster reps after round 3-4. Focus on consistent breathing pattern during rest periods.

Benchmark Notes

This is a 7-round workout with 30-second work intervals and 90-second rest periods. Each round consists of 20 double-unders followed by max DB thrusters (50/35). Analysis: Round 1-2 (fresh): 20 DU takes 10-12 seconds (0.5 sec per DU), leaving 18-20 seconds for thrusters at 2-3 seconds per rep = 6-10 reps. Round 3-4 (moderate fatigue): DU time increases to 12-15 seconds due to fatigue, leaving 15-18 seconds for thrusters with 1.2x fatigue multiplier = 5-7 reps. Round 5-7 (high fatigue): DU time 15-18 seconds, thrusters heavily fatigued at 1.5x multiplier, leaving 12-15 seconds = 3-5 reps. Elite athletes (L10) maintain consistency: 8+7+6+6+5+5+4 = 41 reps per round across 7 rounds = 287 total. Recreational athletes (L1) struggle significantly: 3+3+2+2+1+1+1 = 13 total reps across all rounds. Mid-level (L5) athletes: 5+5+4+4+3+3+3 = 27 reps per round. The 90-second rest allows partial recovery but accumulated fatigue builds significantly over 7 rounds.

Modality Profile

Two movements: Double-Under (Gymnastics - bodyweight coordination skill) and Dumbbell Thruster (Weightlifting - external load movement). 50/50 split between G and W.