Workout Description

Why This Workout Is Hard

The workout combines high-volume burpees (48) at the start with three rounds of moderately loaded barbell cycling and pull-ups. The deadlifts following thrusters creates significant leg fatigue, while pull-ups before thrusters challenges shoulder endurance. The 600m runs prevent full recovery between rounds. Most athletes will take 25-30 minutes with significant scaling needed on the barbell weights.

Benchmark Times for Angela

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): High volume burpees combined with 3 rounds of compound movements and running creates significant cardiovascular demand. The 600m runs particularly tax aerobic capacity.
• Stamina (7/10): Multiple movement patterns challenge muscular endurance across upper body, lower body, and core with high rep schemes and minimal rest.
• Speed (7/10): Quick transitions between movements and fast cycling of burpees and sit-ups are crucial for good times.
• Flexibility (6/10): Thrusters and burpees demand good mobility in ankles, hips, and shoulders. Deadlifts require proper hip hinge mechanics.
• Strength (5/10): Moderate loads in thrusters and deadlifts require strength endurance, but weights aren't maximal. Pull-ups test relative strength.
• Power (4/10): Thrusters have explosive elements, and burpees require power to stand quickly, but the volume emphasizes endurance over power.

Movements

• Burpee
• Pull-Up
• Thruster
• Deadlift
• Run
• Sit-Up

Scaling Options

Level 1 (Intermediate): Thrusters at 75/55, deadlifts at 135/95, jumping pull-ups or ring rows, 400m run. Level 2 (Beginner): Thrusters at 65/45, deadlifts at 95/65, ring rows, 200m run or 200m row, reduce burpees to 36, sit-ups to 36. For both: maintain 3 rounds but reduce volume if needed. Movement subs: Burpees - step back burpees, Thrusters - front squats + strict press, Pull-ups - ring rows or banded pull-ups.

Scaling Explanation

Scale if you cannot perform 5+ unbroken pull-ups, struggle with thruster technique above 65/45, or typically take over 35 minutes for workouts of this volume. Priority is maintaining consistent movement and intensity throughout - form should not break down on deadlifts or thrusters. Target completion time is 20-30 minutes. Scale load and volume to maintain intensity rather than grinding through with poor mechanics. Athletes should finish fatigued but not completely exhausted.

Intended Stimulus

Moderate-length mixed modal workout targeting glycolytic and oxidative energy systems (20-30 minute time domain). Primary challenge is maintaining consistent output across varied movements while managing fatigue. The bookend burpees/sit-ups test mental toughness when already fatigued.

Coach Insight

Break burpees into 4-6 sets early (12-8 rep chunks) to avoid redlining. During the rounds: Pull-ups in sets of 5-5 or 6-4, thrusters in sets of 8-8 or 6-6-4, deadlifts can be larger sets of 8-10 if form holds. Run at 70-80% effort - resist sprinting. Keep transitions under 10 seconds between movements. Common mistakes: rushing burpees early, poor deadlift form when fatigued, inconsistent run pace. Save energy for final sit-ups.

Benchmark Notes

This workout has similarities to both Helen (3 rounds of running + pull-ups) and DT (high-rep barbell cycling), but with additional burpee bookends. Breaking it down: 1. Opening 48 Burpees: - Elite pace: 3-4s/rep = 144-192s - Fatigue builds after 20-25 reps 2. Three Rounds: - Pull-ups (10): 15-20s per round with fatigue - Thrusters (16): 35-45s per round (similar loading to Fran) - Deadlifts (16): 35-45s per round (moderate load) - 600m Run: 120-150s per round with fatigue multiplier - Transitions: ~10s between movements - Round totals: 215-270s per round - Apply round fatigue multipliers (1.0x, 1.1x, 1.2x) 3. Closing 48 Sit-ups: - Highly fatigued state: 4-5s/rep = 192-240s Total for elite performers (L10): - Males: ~14:00 (840s) - Females: ~17:00 (1020s) Using Helen as primary anchor (7:30-8:30 male elite) but adjusting up significantly due to: - Double the running volume (1800m vs 1200m) - Additional high-rep burpee/sit-up bookends - Higher-volume barbell cycling Recap: Male L10: 14:00 (840s) Male L5: 20:00 (1200s) Male L1: 30:00 (1800s) Female L10: 17:00 (1020s) Female L5: 23:00 (1380s) Female L1: 33:00 (1980s)

Modality Profile

Of 6 movements: 3 Gymnastics (Burpee, Pull-Up, Sit-Up), 1 Monostructural (Run), 2 Weightlifting (Thruster, Deadlift). 3/6=50% G, 1/6≈17% M, 2/6≈33% W