Workout Description

Why This Workout Is Very Hard

Heavy thrusters at 135/95 paired with high-volume pull-ups and burpees for 20 minutes creates a potent mix of strength endurance and conditioning. The load forces strategic breaks, grip and shoulders accumulate fatigue, and pacing errors snowball quickly. Advanced athletes can sustain fast cycling, but most will battle consistent set management and transitions. Expect Very Hard overall.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Repeated 20-rep sets tax local muscular endurance across legs, shoulders, and grip. Success hinges on submaximal, repeatable sets with minimal rest while maintaining sound positions as fatigue accumulates.
• Endurance (7/10): A 20-minute AMRAP stresses the aerobic system with continuous movement and elevated heart rate. Breathing control and a steady cadence, especially on burpees, determine how well athletes sustain output through later rounds.
• Speed (6/10): Quick transitions and rhythmic, bite-sized sets are key. Sprinting early backfires; aim for brisk, repeatable reps and minimal chalking to keep downtime low across the full 20 minutes.
• Power (5/10): Efficient hip drive on thrusters and snappy burpees reward power, yet the 20-minute duration tempers peak explosiveness. Athletes must blend pop with sustainability to avoid redlining early.
• Strength (5/10): The thruster load is moderate-to-heavy for many. Absolute strength isn’t tested maximally, but inadequate leg and pressing strength will force extra breaks and slow barbell cycling significantly.
• Flexibility (3/10): Requires solid front rack and overhead positions for thrusters plus full-depth squats and shoulder extension during burpees. Mobility demands are standard; limitations primarily slow cycle time and elevate fatigue.

Scaling Options

Scale to: 115/75 lb thrusters + pull-ups as capable + 20-20-20 • 95/65 lb thrusters + banded/jumping pull-ups + 15-15-15 • 75/55 lb thrusters + ring rows + 12-12-12

Scaling Explanation

These progressions preserve the push–pull–squat triplet and 20-minute engine stimulus by adjusting barbell load, pulling difficulty, and per-round reps so athletes can keep moving with short sets and limited rest.

Intended Stimulus

Sustained, uncomfortable pace that rewards discipline. Choose a thruster load you can manage in 1–3 sets per round, keep pull-ups in fast, small chunks, and burpees at a steady cadence. Aim for 4–5 minutes per round early with minimal slowdown. Breathing, smart breaks, and efficient transitions drive the score.

Coach Insight

Open at 80–85% effort. Break thrusters early (10-6-4 or 8-7-5) with quick drops. Pull-ups in fast sets of 4–6. Burpees smooth and unbroken. One tip: protect your grip—short sets, minimal chalk, immediate re-grip after dropping. Avoid going unbroken on round one, long chalk breaks, and sprint burpees. Keep transitions under five seconds.

Benchmark Notes

Scores are total reps completed in 20 minutes. One full round equals 60 reps. Newer athletes aim for 60–120 reps; intermediates target 150–210; advanced push 240–300. Pick a thruster load and pull-up option that allows 1–3 barbell sets and quick, small pull-up sets without long rests.

Modality Profile

Two of three movements are gymnastics (pull-ups and burpees), which dominate time-on-task and grip/pressing fatigue. The thruster contributes substantial weightlifting demand each round. There is no monostructural element. Expect roughly a 60/40 split of gymnastics to weightlifting by time.

Similar Workouts to Sage at 20

If you enjoy Sage at 20, you might also like these similar CrossFit WODs:

• TK (92% similar) - AMRAP in 20 minutes 8 Strict Pull-Ups 8 Box Jumps (36/30 in) 12 Kettlebell Swings (2/1.5 pood)...
• Falkel (91% similar) - AMRAP in 25 minutes 8 Handstand Push-Ups 8 Box Jumps (30/24 in) 1 Rope Climb (15 ft)...
• Oh No Curtis P (91% similar) - For Time 100 Curtis P's (105/70 lb) One "Curtis P" complex is comprised of one Power Clean one Lunge...
• Jack (91% similar) - AMRAP in 20 minutes 10 Push Presses (115/85 lb) 10 Kettlebell Swings (1.5/1 pood) 10 Box Jumps (24/2...
• Dia (91% similar) - For Time 118 Bar Facing Burpees 26 Squat Clean Thrusters (135/95 lb)...
• Nick (91% similar) - 12 Rounds For Time 10 Dumbbell Hang Squat Cleans (2x45/35 lb) 6 Handstand Push-Ups on Dumbbells...
• Nate (91% similar) - AMRAP in 20 minutes: 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (70/53 lb)...
• Peyton (91% similar) - AMRAP in 20 minutes: 10 Chest-to-Bar Pull-Ups 10 Dumbbell Thrusters (2x50/35 lb) Every 2 minutes, st...

These WODs similar to Sage at 20 share comparable training demands, time domains, and movement patterns.