Workout Description

Why This Workout Is Medium

This couplet uses simple movements but demands sustained, high-intensity effort. The load (95/65 lb) is moderate for most, with 45 total thrusters and 36 burpees—enough volume to tax breathing and legs without advanced skills. Most intermediate athletes finish in 6–10 minutes, with elites under 5. It’s simpler than classic “Hard” benchmarks but still very punchy.

Benchmark Times for L1 Benchmark

• Elite: <4:30
• Advanced: 5:00-6:00
• Intermediate: 7:00-8:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Success favors fast barbell cycling, quick floor contact on burpees, and minimal transition time—essentially a controlled sprint.
• Stamina (7/10): High-rep thrusters and repeated burpees require sustained muscular output in legs, shoulders, and midline, especially in the second and third rounds.
• Power (6/10): Thrusters and burpees reward explosive drive from hips and legs. Faster, powerful reps translate directly to better times.
• Endurance (6/10): Breathing stays elevated across all three rounds, but there’s no long monostructural piece. Cardio demand is significant yet driven by mixed-modal work rather than steady-state pacing.
• Strength (4/10): Load is moderate and cycled for reps, not a max effort. Strength matters to maintain unbroken sets, but it isn’t the limiter for most.
• Flexibility (3/10): Adequate front rack, overhead, and squat depth are required, but the ranges are standard and not extreme for most athletes.

Movements

• Thruster
• Burpee

Scaling Options

Scale to: 3 rounds of 15 Thrusters (75/55 lb) & 12 Burpees • 3 rounds of 15 Thrusters (65/45 lb) & 12 Up-Downs (no push-up) • 3 rounds of 12 DB Thrusters (2x35/25 lb) & 10 Burpees

Scaling Explanation

These options reduce load and/or burpee difficulty while preserving the couplet’s fast pace and total work so athletes can keep moving with minimal rest.

Intended Stimulus

Fast and intense. You should feel a burning leg pump and heavy breathing, but still move almost continuously. Most athletes should aim for big thruster sets with quick burpees and minimal chalk or rest. If you’re staring at the bar, the load is too heavy—scale to keep rounds under 3 minutes.

Coach Insight

Open the first round at 90–95% of your sustainable pace. Think fast but not frantic, then maintain or negative split. Biggest tip: Commit to a short rest before and after the bar—pick it up within 3–5 seconds. Avoid long breaks, sloppy lockouts, and worming burpees. Break thrusters once per round max if needed, then immediately start burpees.

Benchmark Notes

Times are set from beginner to elite. If you’re around 10–12 minutes, you’re progressing well. Sub-8 minutes suggests solid barbell cycling and burpee pace. Advanced athletes target sub-6, while elite push sub-5. Use the levels to choose scaling that lets you hit the intended intensity.

Modality Profile

Two movements: burpees (gymnastics) and thrusters (weightlifting). Most time is spent under a loaded barbell, with burpees driving heart rate and transitions. No dedicated monostructural element, so the mix skews slightly toward weightlifting volume and barbell cycling demands.

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