Workout Description

Why This Workout Is Hard

The ascending burpee box step-overs create a compounding fatigue effect, while the dumbbell thrusters remain constant but become increasingly challenging as breathing is taxed. The 11-minute time domain is long enough for significant accumulation but short enough to maintain high intensity. The ascending rep scheme means later rounds become extremely challenging as athletes hit 15+ burpees while already fatigued.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 11-minute AMRAP with increasing burpee volume creates significant cardiovascular demand. The continuous nature and ascending rep scheme drives heart rate high and sustains it.
• Stamina (7/10): Increasing burpee volume combined with thrusters taxes both upper and lower body muscular endurance. Each round becomes progressively more challenging.
• Speed (7/10): Quick transitions and cycle rates are crucial with increasing burpee volume. Fast but controlled movement patterns determine success.
• Power (5/10): Thrusters have explosive component, though lighter weight emphasizes speed over power. Burpees require moderate power for ground-to-standing transition.
• Flexibility (4/10): Thrusters require decent shoulder mobility and hip flexibility. Box step-overs and burpees need basic range of motion.
• Strength (3/10): Light to moderate dumbbell load in thrusters provides some strength stimulus, but not primary focus. Burpees are bodyweight-only.

Movements

• Thruster

Scaling Options

Level 1 (Intermediate): Reduce dumbbell to 25/15 lbs, step-up box to 20/18". Level 2 (Beginner): Use 15/10 lb dumbbells, regular burpees to step-up (no box), cap at +2 reps per round. Level 3 (Limited Movement): Standing dumbbell press, elevated surface step-ups, burpees to plank. Time Cap Options: 9 minutes for beginners, 13 minutes for advanced athletes. Keep burpee progression but start at 8 reps for reduced volume.

Scaling Explanation

Scale if unable to perform 5+ unbroken dumbbell thrusters at prescribed weight or if burpees take longer than 5 seconds each. Goal is to maintain consistent movement with minimal rest periods. Athletes should be able to complete 5-7 rounds. Scale to maintain intensity - you should be working at 7/10 effort throughout, not grinding to a halt. Form deterioration on thrusters or losing lumbar position in burpees indicates need for scaling.

Intended Stimulus

Moderate-length glycolytic workout (8-12 minutes) with increasing volume each round. Primary focus is on maintaining consistent power output while managing cumulative fatigue. The ascending rep scheme on burpees creates a mental challenge as rounds progress. Energy system is primarily glycolytic with oxidative contribution in later rounds.

Coach Insight

Start at a sustainable 75-80% effort for first 2-3 rounds. The burpee volume increase will create natural slowdown later. For thrusters, break sets early (6-5 or 7-4) before fatigue sets in. Quick transitions between movements are crucial. On burpee box step-overs, alternate leading leg each rep to balance fatigue. Keep dumbbell close to body during thrusters and use legs to drive - don't let it become strict presses when tired.

Benchmark Notes

Analysis based on Cindy (AMRAP 20) scaled proportionally for 11 minutes: 1. Movement breakdown per round: - Burpee Box Step-Overs: 3.5-4 sec/rep - DB Thrusters (35/20): 2-2.5 sec/rep - Transitions: 2-3 sec between movements Round 1: 11 reps each = ~70 sec Round 2: 12 reps burpees = ~75 sec Round 3: 13 reps burpees = ~80 sec Round 4: 14 reps burpees = ~85 sec Round 5: 15 reps burpees = ~90 sec Round 6: 16 reps burpees = ~95 sec Using Cindy as anchor (20 min = 15-18 rounds for L5), scaling for: - Shorter time domain (11/20 = 0.55) - Slightly harder movements - Increasing rep scheme Projected targets: Men: L10: 7.5+ rounds L5: 5.8 rounds L1: 3.5 rounds Women: L10: 7.0+ rounds L5: 5.4 rounds L1: 3.2 rounds

Modality Profile

Burpee Box Step Over is a gymnastics (bodyweight) movement, while Thruster is a weightlifting movement with external load. With two movements split across two modalities, this results in a 50/50 split between G and W.