Workout Description

Why This Workout Is Hard

This workout combines three challenging elements that compound each other: moderate-weight thrusters that tax both legs and shoulders, an 800m run that prevents full recovery, and burpees that become increasingly difficult with accumulated fatigue. The 30-rep sets are significant, and there's no built-in rest between movements. For the average CrossFitter, this 25-35 minute workout creates substantial metabolic and muscular fatigue.

Benchmark Times for Carl

• 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:

• Stamina (9/10): High volume of compound movements (90 thrusters, 90 burpees) plus running tests muscular endurance in legs, shoulders, and core extensively.
• Endurance (8/10): The combination of 800m runs and high-rep thrusters/burpees creates significant cardiovascular demand across three rounds, with limited opportunity for recovery between movements.
• Speed (7/10): Quick transitions between movements and fast cycling of thrusters/burpees are crucial for good times, especially with running recovery periods.
• Flexibility (6/10): Thrusters demand good mobility in ankles, hips, and shoulders. Burpees require decent hip flexion and shoulder mobility.
• Power (5/10): Thrusters have a power component when done quickly, but fatigue will limit explosive output as rounds progress.
• Strength (4/10): Moderate dumbbell load in thrusters requires some strength, but the focus is more on sustained output than maximal force production.

Movements

• Thruster
• Run
• Burpee

Scaling Options

Thruster weight: Scale to 30/20lb or 25/15lb dumbbells. Movement substitutions: Thrusters can be modified to alternating dumbbell front squats or front rack lunges. Burpees can be modified to no-push-up burpees or squat-step-backs. Run can be reduced to 400m or substituted with 500m row/bike. Volume options: Reduce to 2 rounds or 20 reps per movement. For beginners, consider 2 rounds of 15 reps with lighter weights.

Scaling Explanation

Scale if unable to perform 15+ unbroken thrusters with prescribed weight or if burpees take more than 3 seconds each when fresh. Athletes should maintain ability to perform thrusters with full range of motion and proper midline control throughout all rounds. Target completion time is 15-25 minutes - scale load or volume if estimated time exceeds this range. Preserving intended stimulus means keeping intensity high while maintaining safe movement patterns. Better to scale and maintain intensity than go Rx and have significant breakdown.

Intended Stimulus

Moderate-length glycolytic conditioning workout targeting the 15-25 minute time domain. Primary focus is on sustained power output and aerobic capacity. The combination of loaded movements and bodyweight exercises with running creates significant metabolic stress while testing muscular endurance. The workout challenges both upper and lower body pushing patterns with a significant cardiovascular demand.

Coach Insight

Break up thrusters early into manageable sets (12-10-8 or 10-10-10) to avoid redlining. Keep transitions quick between movements. For thrusters, establish a steady rhythm and avoid rushing the eccentric phase. On burpees, focus on efficiency over speed - step back if needed to maintain pace. The run should be at a sustainable 70-80% effort. Most athletes break down in round 2, so conservative pacing in round 1 is crucial. Watch for deteriorating thruster form as fatigue sets in.

Benchmark Notes

This workout is most similar to Helen (3 rounds of running + 2 other movements) but with longer run portions and more demanding movements. Analysis: Per Round Breakdown (Elite/L10 Male): - DB Thrusters (40lb): 30 reps × 2.5s = 75s (breaking into 12-10-8) - 800m Run: 165s (vs Helen's 400m at 75s) - Burpees: 30 reps × 3.5s = 105s (breaking into 15-10-5) - Transitions: 15s Base round time: 360s Fatigue Multipliers: - Round 1: 360s - Round 2: 360s × 1.15 = 414s - Round 3: 360s × 1.25 = 450s Total Elite Time: ~840s (14:00) Compared to Helen anchor (L10 = 7:30-8:30): - Double the run distance (+375s) - Burpees vs KB swings (+45s) - DB Thrusters vs Pull-ups (+30s) Justifies ~6:00 slower than Helen benchmark Female times adjusted +15% due to: - Heavier relative DB load - Greater fatigue impact on thrusters Final Benchmarks (M/F): L10: 14:00 / 16:00 L5: 20:00 / 22:00 L1: 30:00 / 32:00

Modality Profile

Thruster is weightlifting (W), Run is monostructural (M), and Burpee is gymnastics (G). With three movements, one from each modality, using a balanced 30/30/40 split since Thruster is a complex movement that tends to dominate workouts.