Workout Description

Why This Workout Is Hard

Heavy thrusters at 135/95 lb combined with moderate gymnastics volume and a large chunk of burpees create demanding work capacity. Movement complexity averages high (thruster + burpee), and the intended 12–18 minute finish window pushes aerobic power and stamina. No special rep scheme modifiers apply. Expect a grindy, high-output triplet that punishes pacing mistakes and grip/shoulder fatigue.

Benchmark Times for Angus

• Elite: <9:30
• Advanced: 11:00-12:30
• Intermediate: 14:00-16:00
• Beginner: >24:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep repetitions under fatigue—30 heavy thrusters and 75 burpees—require muscular endurance of legs, shoulders, and midline, plus grip stamina transitioning between barbell and pull-up bar.
• Endurance (7/10): A sustained 12–18 minute effort with large burpee volume demands a strong aerobic engine and steady breathing under fatigue while maintaining movement quality across three rounds.
• Power (6/10): Thrusters reward powerful leg drive and aggressive hip extension, but repeated rounds and burpees shift emphasis toward sustainable power output rather than true maximal explosiveness.
• Strength (5/10): While not a max lift, thrusters at 135/95 lb are heavy enough to challenge strength repeatedly, especially when performed unbroken or in large sets under metabolic stress.
• Speed (5/10): Transitions are quick, but the piece isn’t a pure sprint. Successful athletes cycle thrusters and burpees briskly without redlining, keeping short rests and consistent rep cadence.
• Flexibility (4/10): Requires solid front rack and overhead positions for thrusters and good hip mobility for burpees. Demands are noticeable but not extreme for most athletes with standard mobility.

Scaling Options

Scale to: 3 RFT 10 Thrusters (95/65) • 3 RFT 10 Thrusters (115/75), 8 Pull-Ups • 3 RFT 12 Front Squats (75/55), 10 Ring Rows, 18 Burpees

Scaling Explanation

Each option preserves the triplet’s feel—barbell stamina, pulling, and burpee density—while adjusting load and pulling difficulty so athletes can keep moving with short rests and consistent pacing.

Intended Stimulus

Fast but controlled triplet. Aim for unbroken or 2 quick sets on thrusters, crisp sets on pull-ups, and steady, nearly nonstop burpees. Breathing should be deliberate with minimal rest between movements. Athletes should finish with a strong push on the final round, leaving just enough in the tank to avoid redlining early.

Coach Insight

Pace each round evenly. If you can’t hold it for round three, you started too hot. Aim to keep transitions under five seconds. The ONE tip: choose a thruster strategy you can repeat—unbroken or 6-4—every round. Avoid death-sprinting the first 25 burpees; maintain a sustainable cadence and protect your front rack for the barbell.

Benchmark Notes

These times cover beginner through elite finishes for 3 rounds of 10 thrusters (135/95), 12 pull-ups, and 25 burpees. Faster times require unbroken thrusters/pull-ups and steady, fast burpees. If you’re near the cap, reduce barbell load or pull-up difficulty to keep moving.

Modality Profile

Two of the three movements are bodyweight (pull-ups and burpees), which dominate total time and reps. The barbell thruster represents the weightlifting element and is heavy enough to matter, but burpees drive most of the total work.

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