Workout Description

Why This Workout Is Very Hard

This is a high-volume, no-time-cap couplet with 84 thrusters and 84 bar-facing burpees. The load is moderate but relentlessly repeats, demanding sustained power output and conditioning. Movement complexity is basic, yet the total work and required intensity push most athletes into deep fatigue, with advanced athletes still needing deliberate pacing to avoid redlining.

Benchmark Times for Open 14.5

• Elite: <8:00
• Advanced: 12:00-15:00
• Intermediate: 17:00-20:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High total reps tax shoulders, legs, and trunk endurance. Success hinges on holding form and cycling reps under accumulating fatigue.
• Endurance (7/10): Sustained breathing and heart rate with almost no rest, driven by burpee volume and continuous sets of thrusters across a long ladder.
• Speed (6/10): Transitions are minimal, so speed comes from efficient barbell cycling and quick, controlled burpee cadence without spiking heart rate.
• Power (5/10): Thrusters reward powerful hip drive, but the volume shifts emphasis from peak power to repeatable submaximal output.
• Strength (3/10): Moderate thruster load doesn’t test max strength, but requires enough baseline strength to cycle sets when fatigued.
• Flexibility (2/10): Requires standard front rack, squat depth, and overhead position. Mobility matters for efficiency but isn’t the limiting factor.

Movements

• Thruster
• Bar-Facing Burpee

Scaling Options

Scale to: 75/55 lb thruster • 21-15-9-6-3 rep scheme (keep bar-facing burpees) • Lateral bar burpees or step-down burpees (two-foot takeoff optional)

Scaling Explanation

These options reduce load or volume while preserving the couplet’s constant movement and metabolic demand so athletes can maintain intensity and sound mechanics.

Intended Stimulus

Fast, relentless effort with controlled breathing. Early sets feel aerobic and manageable; mid-workout becomes a grind where discipline on breaks matters. The final rounds should be a push—small sets or steady singles on thrusters with near-unbroken burpees. Aim to keep moving with short, planned rests rather than sprinting and crashing.

Coach Insight

Pace the 21/18 with short, pre-planned breaks: 12-9, 10-8, or similar. Keep burpees steady—same cadence from rep one. Most important: Hold a plan you can keep. Don’t sprint the 21. Avoid death-by-thruster. Break before you have to, lock out every rep, and stay close to the bar to minimize transition time.

Benchmark Notes

Times range from under 8 minutes for elite athletes to 40 minutes for newer athletes. Hitting 12–20 minutes indicates solid pacing and capacity. If you’re over 30 minutes, reduce load or volume next time to keep intensity high and movement quality consistent.

Modality Profile

Two movements: burpees (gymnastics) and thrusters (weightlifting). Time is slightly weighted toward burpees due to set-up and jumping standards, while the barbell thruster accounts for nearly half the total work and drives fatigue in legs and shoulders.

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