Workout Description

Why This Workout Is Hard

Moderate barbell load paired with high-rep, full-body burpees creates sustained metabolic stress. Total volume is 135 reps with increasing ladders that magnify fatigue and breathing. Most athletes will finish between 10–18 minutes if scaled correctly. The challenge is muscular stamina and pacing under duress rather than maximal strength or advanced skill.

Benchmark Times for Omar

• Elite: <10:00
• Advanced: 12:00-14:00
• Intermediate: 15:00-16:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High local muscular endurance, especially shoulders, legs, and midline under barbell cycling and burpee volume with increasing rep ladders.
• Endurance (6/10): Sustained breathing demand from continuous thrusters and burpees. Heart rate stays high with few built-in rests, emphasizing aerobic capacity over a 10–18 minute effort.
• Speed (6/10): Barbell cycling and burpee rhythm reward quick, efficient movement and short transitions without redlining too early.
• Power (5/10): Thrusters need pop out of the squat and strong hip drive, but repeated efforts temper pure explosiveness.
• Strength (3/10): Load is moderate, not maximal; strength matters to maintain quality positions and bar speed but is not the limiting factor.
• Flexibility (3/10): Requires solid front rack, overhead position, and squat depth. Mobility helps efficiency but demands are not extreme.

Scaling Options

Scale to: Thrusters 75/55 lb (same reps) • Thrusters 65/45 lb + perform burpees to a target/step-over • 8-16-24 thrusters and 12-20-28 burpees at 95/65 lb

Scaling Explanation

Lowering load or total reps preserves the couplet’s breathing/stamina stimulus while keeping movement quality and consistent pacing within the intended 12–18 minute window.

Intended Stimulus

A gritty, breathing-heavy burner. The load should allow smooth barbell cycling even under fatigue. Early sets feel manageable, but the volume builds fast. Aim for steady pacing you can hold, then push the final burpees and last 30 thrusters. You should finish spent but without long rests or technique breakdown.

Coach Insight

Pace the first two rounds at 80–85%, then race the final burpees and 30 thrusters. Your one tip: break thrusters early on purpose (e.g., quick 6-4, 10-10, 15-10-5) to keep moving. Avoid sprint-bonking, soft lockouts, and sloppy bar-facing burpee standards. Keep transitions short and breathe at the top of each thruster.

Benchmark Notes

Times are set from a 20-minute cap down to elite sub-10 efforts. If you’re near 16 minutes, your pacing and loading are about right. Faster athletes manage unbroken or near-unbroken thrusters and relentless burpee cadence. Use these ranges to guide scaling to finish within 12–18 minutes.

Modality Profile

Two-movement couplet: bar-facing burpees (gymnastics) and thrusters (weightlifting). Burpees typically consume slightly more time than thrusters at this volume, driving the split toward gymnastics. No monostructural component is included in this design.

Similar Workouts to Omar

If you enjoy Omar, you might also like these similar CrossFit WODs:

• Saved by the Barbell (92% similar) - 3 Rounds for Max Reps in 17 minutes of: 1 minute Burpees 1 minute Wall Ball Shots (20/14 lb) 1 minut...
• Ignite 21 (90% similar) - For time: Buy-in: 20 Burpees Then, complete: 150 Double-Unders 80 AbMat Sit-Ups 60 Wall Ball Shots ...
• Open 20.1 (90% similar) - 10 Rounds for Time 8 Ground-to-Overheads (95/65 lb) 10 Bar Facing Burpees Time Cap: 15 minutes...
• Erin (90% similar) - 5 Rounds For Time 15 Dumbbell Split Cleans (40/30 lb) 21 Pull-Ups...
• Dirty Thirty (90% similar) - For Time 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (35/26 lb) 30 Lunges 30 Kn...
• Strung-Out, Backwards, and Upside-Down Fran (90% similar) - For Time 1200 meter Run 9 Pull-Ups 9 Thrusters (95/65 lb) 800 meter Run 15 Pull-Ups 15 Thrusters (95...
• Open 25.1 (90% similar) - AMRAP 15 minutes: 3 Lateral Burpees Over the Dumbbell* (50/35 lb) 3 Dumbbell Hang Clean-to-Overheads...
• Hope (89% similar) - 3 Rounds For Total Reps in 17 minutes 1 minute Burpees 1 minute Power Snatches (75/55 lb) 1 minute B...

These WODs similar to Omar share comparable training demands, time domains, and movement patterns.