Workout Description

Why This Workout Is Hard

While 3 reps seems low, the combination of Squat Clean Thrusters at 155/105 with Bar Over Burpees creates significant challenge. The EMOM format provides only 60 seconds to complete both movements and recover. The thrusters are a complex, full-body movement at a moderately heavy weight, and immediately transitioning to burpees maintains elevated heart rate. By minute 6-8, fatigue accumulation will make both movements significantly more challenging.

Benchmark Times for Michael Bocchino

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

Training Focus

This workout develops the following fitness attributes:

• Flexibility (8/10): Clean thrusters demand excellent mobility in ankles, hips, shoulders, and wrists. Front rack position requires good thoracic mobility.
• Power (8/10): Both movements require explosive hip drive. Clean thrusters especially demand power production from ground to overhead in one fluid motion.
• Endurance (7/10): Eight minutes of continuous work with complex movements and burpees creates significant cardiovascular demand, especially with the EMOM format forcing consistent output.
• Strength (7/10): 155/105lb thrusters require significant strength, especially when combined into complex movement. Weight is substantial for repeated efforts.
• Speed (7/10): EMOM format requires quick transitions and efficient movement patterns to complete work and recover within each minute.
• Stamina (6/10): Repeated thrusters and burpees test muscular endurance, particularly in shoulders, legs, and core. EMOM format prevents full recovery.

Movements

• Squat Clean Thruster

Scaling Options

Weight reductions: 135/95, 115/75, or 95/65 lbs based on ability. Sub power clean + push press if thruster technique fails. For burpees, step-over instead of jump if needed. Reduce to 2 reps each for both movements if unable to consistently finish under 40 seconds. Consider 6 minutes instead of 8 for newer athletes.

Scaling Explanation

Scale if unable to perform 5+ unbroken squat clean thrusters at prescribed weight or if burpees take more than 15 seconds. Priority is maintaining explosive power each minute - if you're grinding reps or taking >40 seconds, scale load or reps. Target is 20-30 seconds work/30-40 seconds rest each round. Form should not break down significantly in final minutes.

Intended Stimulus

Short, intense glycolytic workout (8 minutes) with moderate-heavy load. Primary focus is power development and lactate tolerance. Tests ability to maintain explosive movement patterns under fatigue. Each minute provides just enough rest to maintain high power output.

Coach Insight

Start the clean thrusters immediately at 0:00 to maximize rest time. Aim to complete both movements within 25-30 seconds each minute. Keep barbell close during cleans, maintain vertical torso in thruster. Common mistake is rushing burpees - stay controlled but efficient. Don't drop barbell between thrusters; maintain grip and cycle reps. Break if needed at 2+1 but avoid singles.

Benchmark Notes

This is an 8-minute EMOM with heavy squat clean thrusters (155/105) and bar-over burpees. Analysis: 1. Most similar to DT benchmark (which uses 155/105 and combines clean/press movements) 2. Per round breakdown (elite pace): - Squat Clean Thrusters (3 reps): 8-10s (heavier than typical) - Bar Over Burpees (3 reps): 12-15s - Transition/Rest: 5-7s Total per round: ~30s for elite, leaving 30s rest 3. Fatigue factors: - Heavy barbell complex movement - Explosive burpee requirement - Short rest between efforts - But only 8 rounds total (moderate volume) 4. Using DT as anchor (360-420s for Rx men at L10): - This workout is slightly easier (24 vs 135 total reps) - But higher skill requirement per rep - Therefore targeting 240-300s for L10 male Final targets: Male: L10: 240-300s L5: 360-420s L1: 480-540s Female: L10: 300-360s L5: 420-480s L1: 540-600s

Modality Profile

Squat Clean Thruster is a weightlifting movement (W) as it involves external load with a barbell. Bar Over Burpee is a gymnastics movement (G) as it's primarily a bodyweight movement. With two movements split across two modalities, this results in a 50/50 split between G and W.

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