Workout Description

Why This Workout Is Hard

Twenty minutes of repeating squat cleans, burpees over the bar, pull-ups, and short runs creates sustained fatigue with limited rest. The heavy-ish barbell (155/135) adds strength demand while burpees and pull-ups tax grip and breathing. Movement complexity is moderate-to-advanced, but pacing can be steady. Overall density and mixed fatigue place this solidly in the Hard range for most athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Multiple sets of pull-ups and burpees plus repeated barbell efforts require muscular endurance in grip, hips, and midline across many rounds.
• Endurance (6/10): A 20-minute clock with repeated 200 m runs and burpees demands solid aerobic capacity to sustain pace without redlining early.
• Power (6/10): Explosive hip extension for squat cleans is key, especially as fatigue mounts, while the other elements are less power-dependent.
• Strength (5/10): Squat cleans at 155/135 require respectable strength, though the stimulus is submaximal and repeated rather than true 1-rep max efforts.
• Speed (5/10): Moderate cycling and quick transitions help, but heavy cleans and pull-up breaks limit pure sprint speeds.
• Flexibility (3/10): Clean receiving position and squat depth need adequate ankle, hip, and front-rack mobility, but demands are not extreme for most athletes.

Scaling Options

Scale to: 5 Squat Cleans 115/85 lb, 10 Burpees Over Bar, 12 Jumping Pull-Ups, 200 m Run • 4 Squat Cleans 135/95 lb, 10 Burpees, 12 Ring Rows, 200 m Run • 5 Power Cleans 95/65 lb, 8 Burpees, 10 Assisted Pull-Ups, 150 m Run

Scaling Explanation

These options reduce barbell load and upper-body pulling difficulty while preserving the workout’s mixed-modal, steady-grind feel and round flow.

Intended Stimulus

A steady grind that never fully lets up. Aim for controlled singles on the squat cleans, quick but sustainable burpees, small pull-up sets with short breaks, and consistent, relaxed 200 m runs. You should feel challenged but in control, able to keep moving and avoid long rests for the full 20 minutes.

Coach Insight

Pace early. Find a repeatable round time and stick to it. Singles on the barbell from the start will keep your heart rate manageable. The one tip: set and hold a pull-up break strategy (e.g., 5-5-5) to protect your grip for cleans. Avoid sprinting the first runs or burpees. Big early sets on pull-ups or touch-and-go cleans usually backfire by minute eight.

Benchmark Notes

Scored by total rounds (plus reps) completed in 20 minutes. Hitting L5 (~6.6 rounds) means steady singles on squat cleans, quick but controlled burpees, manageable pull-up sets, and consistent 200 m runs. Higher levels require faster transitions, smaller rest, and efficient barbell cycling under fatigue.

Modality Profile

Gymnastics dominates with burpees and pull-ups each round. Monostructural work from the 200 m run drives steady aerobic demand. Weightlifting from the squat cleans adds a significant strength-technique piece but occupies less total time than the bodyweight movements.

Similar Workouts to Buriak

If you enjoy Buriak, you might also like these similar CrossFit WODs:

• Open 20.5 (91% similar) - For time: 40 Ring Muscle-Ups 80-calorie Row 120 Wall Ball Shots (20/14 lb) Partition any way Time c...
• Barraza (91% similar) - AMRAP in 18 minutes 200 meter Run 9 Deadlift (275/185 lb) 6 Burpee Bar Muscle-Ups...
• Angry Jackie (90% similar) - For Time 2000 meter Row 50 Thrusters (95/65 lb) 30 Bar Muscle-Ups...
• Danger Zone (89% similar) - AMRAP in 20 minutes 15 calorie Assault Air Bike 10 Front Squats (135/95 lb) 5 Dumbbell Man Makers (2...
• Assault Flatline (89% similar) - For Time 60 calorie Standing Assault Air Bike (remove seat) 50 Squat Cleans (135/95 lb) 40 GHD Sit-U...
• Swim 'N' Stuff (89% similar) - 4 Rounds, Each for Time (within a 4-minute window per round): Round 1 & 3: 15/10 calorie Air Bike 5...
• Thanksgiving Throwdown (88% similar) - EMOM for 30 minutes Complete 5 Rounds of Each Movement: 5 Front Squats (75% BW) Rest in 1 minute. 5 ...
• Laura (88% similar) - AMRAP (with a Partner) in 21 minutes 30 calorie Row 20 Burpees Over Rower 10 Power Cleans (155/105 l...

These WODs similar to Buriak share comparable training demands, time domains, and movement patterns.