Workout Description

Why This Workout Is Hard

While 7 reps per round isn't high volume, the combination of 135/85lb thrusters with burpees creates significant fatigue with no built-in rest. The thruster weight is substantial enough that form will degrade as rounds progress, and burpees immediately after thrusters compounds leg fatigue. The 7-round format means sustained effort for 8-12 minutes with both cardiovascular and strength demands throughout.

Benchmark Times for Regionals 9.1 (Asia)

• Elite: <8:24
• Advanced: 9:12-10:00
• Intermediate: 10:48-11:36
• Beginner: >19:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep thrusters with moderate load combined with full-body burpees tests muscular endurance in legs, shoulders, and core throughout all rounds.
• Speed (8/10): Quick transitions between movements and fast cycling of both exercises is crucial for a good time, with minimal built-in rest.
• Endurance (7/10): Seven rounds of combined thrusters and burpees creates significant cardiovascular demand through sustained effort with minimal rest between movements and rounds.
• Flexibility (7/10): Thrusters demand good mobility in ankles, hips, and shoulders. Burpees require full-body range of motion through multiple planes.
• Strength (6/10): Moderate-heavy thrusters at 135/85 pounds require significant strength, especially as fatigue accumulates in later rounds.
• Power (5/10): Thrusters are inherently a power movement, but fatigue and volume shift focus toward endurance rather than maximum power output.

Movements

• Thruster
• Burpee

Scaling Options

Thruster weight: Scale to 95/65 or 75/55 to maintain power output. Movement options: Push press + front squat combo instead of thrusters, step-back burpees instead of jumping. Volume options: Reduce to 5 rounds, or 5 reps per movement. Can also alternate 7-5-7-5-7-5-7 rep scheme across rounds.

Scaling Explanation

Scale if you cannot perform 10+ unbroken thrusters at prescribed weight when fresh, or if burpees take longer than 3-4 seconds each. Target time is 8-12 minutes - if you project longer, reduce load or volume. Prioritize explosive power on thrusters over heavy weight. Form should not break down significantly even in final rounds.

Intended Stimulus

Moderate-length glycolytic workout (8-12 minutes) with significant strength demands. The combination of heavy thrusters and burpees creates a potent stimulus for both power output and cardiovascular capacity. Primary challenge is maintaining power on thrusters while managing systemic fatigue.

Coach Insight

Break thrusters into sets of 4-3 or 3-2-2 from the start - don't try to go unbroken every round. Drop the barbell forward to quickly transition to burpees. Keep burpees crisp but steady - they're your recovery. Rest in front rack position on thrusters, not with barbell on ground. Aim to maintain consistent round times within 15-20 seconds of each other.

Benchmark Notes

Regionals 9.1 (Asia) totals 49 thrusters at 135/85 lb and 49 burpees. The old explanation estimated about 450 seconds for elite work, then stored a 5-minute top threshold. The male curve uses about 8 minutes for L10, 12 minutes for L5, and 20 minutes for L1.

Modality Profile

Thruster is a weightlifting movement (barbell), Burpee is a gymnastics movement (bodyweight). With two movements split across two modalities, this results in a 50/50 split between G and W.

Similar Workouts to Regionals 9.1 (Asia)

If you enjoy Regionals 9.1 (Asia), you might also like these similar CrossFit WODs:

• Laura Mayes (85% similar) - 4 Rounds for Time 40 Double-Unders 12 Shoulder-to-Overheads (135/95 lb) 12 Back Squats (135/95 lb) 1...
• Lincoln Quappe (84% similar) - For Time 10-9-8-7-6-5-4-3-2-1 reps of: Thrusters (95/65 lb) 1-2-3-4-5-6-7-8-9-10 reps of: Burpees...
• Nasty Bells (84% similar) - For Time 21-18-12-9-6-3 reps of: Kettlebell Thrusters (2x20/14 kg) Bell Facing Burpees...
• Christina (84% similar) - AMRAP in 20 minutes 9 Pull-Ups 9 Squat Cleans (95/65 lb) 9 Kettlebell Swings (1.5/1 pood) 9 Toes-to-...
• Linchpin Test 6 (84% similar) - 4 Rounds for Time 21 Wall Ball Shots (20/14 lb) 18 Pull-Ups 15 Kettlebell Swings (1.5/1 pood) 12 Han...
• Hurry Up and Wait (84% similar) - EMOM for 15 minutes 6 Squat Cleans (95/65 lb) 4 Bar Over Burpees...
• AQOQ 23.1 (84% similar) - For Time: 3 Rounds: 2x25 foot Dumbbell Walking Lunges (hang, 2x50/35 lb) 20 Toes-to-Bars Then, 2 R...
• Annabelle (84% similar) - 21-15-9 Reps for Time Toes-to-Bars Dumbbell Thrusters (2x50/35 lb)...

These WODs similar to Regionals 9.1 (Asia) share comparable training demands, time domains, and movement patterns.