Workout Description

Why This Workout Is Hard

The 185/135lb shoulder-to-overhead is a significant load for the average CrossFitter, especially when combined with burpees in a 'for time' format with no built-in rest. The burpees create cardiovascular fatigue that makes the heavy barbell work increasingly difficult. While 5 reps is manageable, doing this for 5 rounds with minimal rest will force most athletes to break up the barbell work.

Benchmark Times for Freddy’s Revenge

• Elite: <4:30
• Advanced: 5:30-6:30
• Intermediate: 7:30-8:30
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Five rounds of burpees combined with heavy barbell work creates significant cardiovascular demand. The workout's duration and intensity challenges aerobic and anaerobic systems.
• Strength (7/10): Heavy shoulder-to-overheads (185/135) require significant strength. The weight is substantial enough to be limiting for many athletes.
• Speed (7/10): Quick transitions between movements and fast cycling of burpees are crucial for optimal performance.
• Stamina (6/10): Repeated rounds of moderate-volume burpees and shoulder-to-overheads test muscular endurance, particularly in shoulders, core, and legs.
• Power (6/10): Driving heavy weight overhead demands power output. Burpees also require explosive hip extension and push-up position.
• Flexibility (5/10): Shoulder mobility for the overhead position and hip/ankle flexibility for burpees require moderate range of motion.

Movements

• Shoulder-to-Overhead
• Burpee

Scaling Options

Weight reductions: 135/95lb, 115/75lb, or 95/65lb based on ability. Sub push press or push jerk if strict press strength lacking. For burpees, step-back variation or eliminate jump at top. Consider reducing to 4 or 3 rounds while keeping rep scheme. Target time cap of 15 minutes.

Scaling Explanation

Scale weight if unable to do 3-4 unbroken shoulder-to-overhead when fresh or if form deteriorates under fatigue. Movement should be explosive and powerful throughout - if turning into strict press grind, load is too heavy. Burpees should be steady but controlled. Scale to preserve intended power output and time domain of 8-12 minutes. Better to reduce weight/rounds and maintain intensity than struggle with Rx.

Intended Stimulus

Moderate-length glycolytic workout (8-12 minutes) combining heavy power output with bodyweight movements. Primary challenge is maintaining shoulder-intensive work while managing systemic fatigue. Tests both strength-endurance and cardiovascular capacity.

Coach Insight

Break shoulder-to-overheads into 3+2 or 2+2+1 from the start - don't attempt unbroken sets after round 1. Rest 2-3 breaths between movements. Keep burpees controlled but steady - stand tall at top, no rushing. Drop barbell behind if failing rep; don't fight to save. Transition times matter more than sprint speed on burpees.

Benchmark Notes

This workout is most similar to DT (5 rounds of barbell cycling + another movement). Key differences: - Heavier loading (185/135 vs 155/105) - Fewer total reps (75 vs 135) - Simpler barbell movement (S2OH vs DT's 3-movement complex) - Added burpees increase fatigue Breakdown for male Rx: Round 1: S2OH (15s), burpees (35s), transition (5s) = 55s Round 2: S2OH (17s), burpees (38s), transition (5s) = 60s Round 3: S2OH (19s), burpees (42s), transition (5s) = 66s Round 4: S2OH (22s), burpees (45s), transition (5s) = 72s Round 5: S2OH (25s), burpees (47s) = 72s Total: ~325s for elite (L10) Comparing to DT anchor (360-420s elite), this should be slightly faster due to fewer total reps, but heavier loading and burpee fatigue offset some of that advantage. Final targets (M/F): L10: 4:30-5:00 / 5:30-6:00 L5: 8:30-9:00 / 10:00-10:30 L1: 16:00-17:00 / 18:00-19:00

Modality Profile

Burpee is a gymnastics (bodyweight) movement, while Shoulder-to-Overhead is a weightlifting movement. With two movements split across two modalities, this results in a 50/50 split between G and W.