Workout Description

Why This Workout Is Hard

Fifty-four thrusters and 54 lateral burpees repeatedly fatigue the legs and shoulders. The descending sets help pacing, but the extra set of nine removes the usual finish after Fran's third round. Long thruster breaks can consume the 15-minute cap.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated squatting, overhead pressing, and floor-to-standing work accumulate local leg and shoulder fatigue across 108 repetitions.
• Speed (7/10): Faster athletes separate through thruster cycling, short transitions, and burpees that keep moving without long pauses.
• Endurance (6/10): Continuous thrusters and burpees keep breathing elevated, requiring a pace that remains sustainable through the second set of nine.
• Power (6/10): Leg drive into the thruster and repeated jumps over the bar reward efficient, repeatable extension under fatigue.
• Strength (4/10): The barbell is submaximal for an Rx athlete, but enough strength reserve is needed to keep thrusters moving late in the workout.
• Flexibility (4/10): Full-depth thrusters require a comfortable front rack and overhead lockout; restricted positions make each repetition more costly.

Movements

• Thruster
• Burpee Over Bar

Scaling Options

Official scaled loads are 65 lb for men and 45 lb for women, with the same reps and lateral burpees. If using small plates, set up a separate bar with standard-diameter bumper plates for the burpees.

Scaling Explanation

Reduce the barbell load when thrusters require repeated singles early. Preserve the four-set structure and select a load that lets you keep moving within the cap.

Intended Stimulus

A hard sustained couplet: control the first 21s, then accelerate as the sets shrink while saving enough for the second set of nine.

Coach Insight

Break the first thruster set before your press slows. Keep burpees at a steady cadence, and count four rounds so you do not stop after the first nine.

Benchmark Notes

Reasoned training estimates anchored to Fran's 95/65-lb thrusters and Open 17.1's burpee fatigue. There are 108 reps; 42 and 80 reps define the two capped thresholds, the finish-time bands start at the 15-minute cap, and finishers start at L4. A 12:00 male score is L5: about 162 seconds for 54 thrusters at 3 seconds each, 324 seconds for burpees at 6 seconds each, and 234 seconds for breaks and transitions. The male L10 target of 5:00 requires roughly 2-second thrusters, 3-second burpees, and only 30 seconds of transitions or rest; the female L10 target is 6:00.

Modality Profile

One gymnastics movement, Burpee Over Bar, and one weightlifting movement, Thruster, give an equal split by unique movement count.

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