Workout Description

Why This Workout Is Very Hard

High-volume thrusters at moderate load combined with 100 total burpees and 100 Assault Bike calories create a long, grinding triplet. Movement complexity is low, but the cumulative metabolic demand and muscular endurance requirements are significant. Expect extended time under tension, limited opportunities for full recovery, and a need for disciplined pacing to avoid early redlining.

Benchmark Times for Sneak Attack

• Elite: <25:00
• Advanced: 27:00-29:00
• Intermediate: 31:00-33:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 100 thrusters and 100 burpees require repeated submaximal efforts with minimal rest. Muscular endurance in legs, shoulders, and triceps is taxed heavily over many sets.
• Endurance (8/10): Sustained, cyclical breathing with long, steady output across 25–40 minutes. The bike and burpees drive continuous aerobic demand while heart rate stays elevated throughout all 10 rounds.
• Speed (6/10): Quick but sustainable cycle rates and crisp transitions matter. Over-speeding early risks blow-up; efficient, steady cadence yields better overall time.
• Power (5/10): Thrusters and burpees have an explosive element, but the workout rewards controlled output more than maximal power bursts.
• Flexibility (3/10): Front rack and overhead positions must be sound for safe, efficient thrusters, but the required range of motion is standard and not highly technical.
• Strength (2/10): Loads are moderate and submaximal. Success depends more on repeatability than on peak force production or heavy lifting capacity.

Movements

• Air Bike
• Thruster
• Bar-Over Burpee

Scaling Options

Scale to: 8 rounds for time: 10 thrusters 75/55 lb, 10 bar-over burpees, 8 cal bike • 10 rounds: 8 thrusters 75/55 lb, 8 bar-over burpees, 8 cal bike • 7 rounds: 10 thrusters 65/45 lb, 8 burpees over bar, 8 cal bike

Scaling Explanation

These options reduce load, rounds, and/or calories to preserve the intended steady grind, allowing repeatable sets, short rests, and consistent round times.

Intended Stimulus

A sustained, grindy effort with controlled breathing and repeatable sets. Thrusters should be done unbroken early or split once late, burpees at a steady no-quit pace, and the bike at a challenging but repeatable cadence. You should feel constantly working, uncomfortable but never redlining so hard that round times drop off dramatically.

Coach Insight

Pace the first three rounds at 80–85% effort and lock in that cadence. Aim for uniform round splits. Biggest tip: Set the bar before you set the bar—take one steady breath and go right into thrusters every round. Avoid sprinting the bike early, sloppy reps, or resting too long before burpees. Small, consistent transitions win here.

Benchmark Notes

These times bracket typical finishes from beginners up to elite athletes. If you’re around the middle, aim for about 3 minutes per round. Faster athletes will live near 2:30 per round, while newer athletes may need closer to 4 minutes per round.

Modality Profile

Time is fairly evenly split among weightlifting (thrusters), gymnastics (burpees), and monostructural (Assault Bike). Thrusters and burpees each occupy substantial portions of total work, while the bike adds consistent monostructural demand without complex skill requirements.

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