Workout Description

Why This Workout Is Hard

While the loads (135/95) are moderate in isolation, the high volume (50 reps each) and continuous nature create significant leg fatigue that compounds throughout. The deadlifts become increasingly challenging after pre-fatigued legs from squats, and the bar-over burpees add a cardio/power endurance element when legs are already taxed. Most athletes will need to break sets frequently by the final movement.

Benchmark Times for Robert Curatolo

• Elite: <12:36
• Advanced: 13:48-15:00
• Intermediate: 16:12-17:24
• Beginner: >28:30

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 150 total reps of compound movements plus burpees tests muscular endurance severely, particularly in posterior chain and legs.
• Endurance (7/10): High-rep scheme combined with burpees creates significant cardiovascular demand. The continuous nature and volume challenge aerobic capacity throughout the workout.
• Speed (6/10): Quick transitions between movements and maintaining steady pace on burpees is crucial for good time.
• Flexibility (5/10): Full-depth squats, deadlift positioning, and burpee movements require decent hip and ankle mobility throughout.
• Strength (4/10): Moderate loads for squats and deadlifts (135/95) require strength, but not maximal. Volume makes it more stamina-focused.
• Power (2/10): While burpees have some explosive component, the workout primarily tests strength-endurance rather than power output.

Movements

• Back Squat
• Deadlift
• Burpee Over Bar

Scaling Options

Weight reductions: 95/65 lbs or 75/55 lbs based on capacity. Can substitute front squats for back squats if mobility limited. For deadlifts, maintain load but reduce volume to 35 reps. Scale burpees to step-overs or regular burpees beside bar. Volume options: 40-30-30 or 35-35-35 total reps. Time cap at 20 minutes.

Scaling Explanation

Scale if unable to perform 15+ unbroken back squats or deadlifts at prescribed weight with good form. Also scale if unable to maintain steady burpee pace after barbell work. Priority is maintaining consistent movement patterns throughout - technique should not break down. Target completion time is 12-18 minutes. Athletes should feel challenged but able to maintain steady work rate.

Intended Stimulus

Moderate-length glycolytic workout targeting the 12-18 minute time domain. Primary focus is on posterior chain strength endurance combined with full-body conditioning. The workout tests both muscular endurance and mental toughness through high-volume compound movements.

Coach Insight

Break up back squats early into sets of 10-15 to preserve position. For deadlifts, consider sets of 8-12 with quick but deliberate resets. Bar-over burpees will be the limiting factor - maintain steady pace rather than sprinting. Key technique points: maintain neutral spine in squats/deadlifts, don't rush between reps, step-back burpees if needed. Common mistake is going too fast on first movement and burning out. Suggested approach: 5 sets of 10 for squats/deadlifts, burpees in sets of 5-8.

Benchmark Notes

Robert Curatolo totals 50 back squats, 50 deadlifts, and 50 bar-over burpees. The old explanation calculated about 675 seconds for elite work, then stored a 6-minute top threshold. The male curve uses about 12 minutes for L10, 18 minutes for L5, and 30 minutes for L1.

Modality Profile

Of the 3 movements: Back Squat (W), Deadlift (W), and Bar Over Burpee (G), there are 2 weightlifting movements and 1 gymnastics movement. No monostructural movements present. Rounded to 70/30 split between W and G for clean numbers.

Similar Workouts to Robert Curatolo

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

• Michelle (84% similar) - For Time Tabata Back Squats (95/65 lb) Continue until 100 Back Squats are completed...
• Tara (84% similar) - For Time Buy-In: 26 Burpees Then 6 Rounds of: 19 Kettlebell Swings (53/35 lb) 20 Push-Ups 19 Goblet...
• The 17th (83% similar) - AMRAP (with a Partner) in 17 minutes 17 Burpees 17 Front Squats (115/75 lb) 17 Deadlifts (115/75 lb)...
• Last Alarm (83% similar) - 3 Rounds for Time 13 Deadlifts (225/155 lb) 13 Burpees 13 Dumbbell Clusters (2x50/35 lb) 13 Pull-Ups...
• Goddessmaker (83% similar) - 6 Rounds for Time 8 Goddessmakers* (2x35/25 lb) 200 meter Run Rest 2 minutes *1 Goddessmaker consi...
• Triple Double (83% similar) - For Time 120 Air Squats 80 Kettlebell Swings (24/16 kg) 40 Push-Ups 60 Air Squats 40 Kettlebell Swi...
• Why Suffer Alone (83% similar) - 2 Rounds for Time 20 Dumbbell Squats (2x40/25 lb) 30 Burpees 200 meter Run 20 Dumbbell Push Presses ...
• The Fuhrmannator (83% similar) - 6 Rounds for Time 100 meter Run 5 Burpees 10 Kettlebell Swings (53/35 lb) 15 Deadlifts (95/65 lb) 20...

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