Workout Description
Why This Workout Is Very Hard
The pause front squats (8x3 at 70%) create significant anterior chain and quad fatigue BEFORE the MetCon even starts. Thrusters are quad-dominant — pre-fatigued legs make 115/95 feel much heavier across 10 rounds. The 1-minute rest is a saving grace, but 50 total thrusters, 100 pull-ups, and 1000m of sprints with compromised legs and grip represent serious cumulative fatigue. Multiple limiting factors compound across the full session.
Training Focus
This workout develops the following fitness attributes:
- Speed (8/10): Scoring both fastest and slowest round explicitly rewards speed and penalizes fading. The 100M sprint and quick-cycling thrusters/pull-ups make transition efficiency and sprint velocity critical performance factors.
- Stamina (7/10): 50 thrusters and 100 pull-ups across 10 rounds tax upper body and legs considerably. Grip and shoulder fatigue compounds across rounds, demanding real muscular endurance to maintain consistent output.
- Power (7/10): Thrusters require explosive hip-drive to overhead, 100M sprints demand pure neuromuscular power, and pull-ups benefit from explosive kipping mechanics. Power output is a primary limiting factor each round.
- Flexibility (7/10): A 5-second pause at the bottom of the front squat demands significant ankle dorsiflexion, hip flexor openness, and thoracic extension. Overhead thruster lockout adds shoulder and lat flexibility requirements.
- Endurance (6/10): Ten rounds of thrusters, pull-ups, and sprints with 1-minute rest creates significant cardiovascular demand across interval efforts. The structured rest limits pure aerobic output but cumulative cardiac stress is high.
- Strength (6/10): Paused front squats at 70% with a 5-second isometric hold eliminate the stretch-shortening cycle, creating genuine strength stimulus. Thrusters at 115/95 add moderate load demand across the metcon.
Movements
- Thruster
- Front Squat
- Sprint
- AbMat Sit-Up
- Row
- Pull-Up
Modality Profile
6 total movements split evenly across all three modalities. Gymnastics (2): AbMat Sit-Up, Pull-Up. Monostructural (2): Partner Row, Sprint. Weightlifting (2): Front Squat, Thruster. Equal split rounds to 33/33/34.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 6/10 | Ten rounds of thrusters, pull-ups, and sprints with 1-minute rest creates significant cardiovascular demand across interval efforts. The structured rest limits pure aerobic output but cumulative cardiac stress is high. |
| Stamina | 7/10 | 50 thrusters and 100 pull-ups across 10 rounds tax upper body and legs considerably. Grip and shoulder fatigue compounds across rounds, demanding real muscular endurance to maintain consistent output. |
| Strength | 6/10 | Paused front squats at 70% with a 5-second isometric hold eliminate the stretch-shortening cycle, creating genuine strength stimulus. Thrusters at 115/95 add moderate load demand across the metcon. |
| Flexibility | 7/10 | A 5-second pause at the bottom of the front squat demands significant ankle dorsiflexion, hip flexor openness, and thoracic extension. Overhead thruster lockout adds shoulder and lat flexibility requirements. |
| Power | 7/10 | Thrusters require explosive hip-drive to overhead, 100M sprints demand pure neuromuscular power, and pull-ups benefit from explosive kipping mechanics. Power output is a primary limiting factor each round. |
| Speed | 8/10 | Scoring both fastest and slowest round explicitly rewards speed and penalizes fading. The 100M sprint and quick-cycling thrusters/pull-ups make transition efficiency and sprint velocity critical performance factors. |
Warm up SOP plus: Partner row 1 K35 Abmat sit-ups individually Strength/Skill: Front Squat with a 5 second pause in the seat. Yes a 5 SECOND pause. 3,3,3,3,3,3,3,3 stay at or below 70% Metabolic Conditioning: Holbrook 10 RFT 5 Thrusters 115/95 RX 10 pull Ups 100 M sprint 1 min rest score is your fastest and slowest round Cpt Holbrook, 1st Bn, 3rd SFG, kia 7/29/10 Afghanistan RIP. Blue skies brother !