Workout Description
9-15-21 reps for time with a partner of:
Synchronized Thrusters (95/65 lb)
Synchronized Bar-Facing Burpees
Both athletes must reach the synchronized standard for each rep. The team score is the time to complete 90 synchronized reps.
No time cap
Why This Workout Is Hard
Each athlete completes 45 Thrusters and 45 Bar-Facing Burpees, but synchronization removes individual pacing freedom and magnifies any mismatch between partners.
Benchmark Times for Team Series 17.1
- Elite: <6:00
- Advanced: 7:00-8:00
- Intermediate: 9:00-10:30
- Beginner: >18:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Stamina reflects the repeated submaximal work and resistance to local fatigue in synchronized Thrusters and Bar-Facing Burpees.
- Speed (8/10): Speed reflects cycle rate, transitions, and the value of moving quickly through synchronized Thrusters and Bar-Facing Burpees.
- Power (7/10): Power reflects the need for forceful, fast contractions while completing synchronized Thrusters and Bar-Facing Burpees.
- Endurance (5/10): Endurance reflects the sustained breathing and cardiovascular demand of synchronized Thrusters and Bar-Facing Burpees.
- Strength (4/10): Strength reflects the absolute force and loading requirement of synchronized Thrusters and Bar-Facing Burpees.
- Flexibility (4/10): Flexibility reflects the usable range of motion needed to perform synchronized Thrusters and Bar-Facing Burpees safely and efficiently.
Movements
- Thruster
- Bar-Facing Burpee
Scaling Options
Reduce Thruster load or allow a controlled Burpee step while keeping two athletes synchronized through the 9-15-21 structure.
Scaling Explanation
Synchronization is the defining constraint. Scaling should let both partners move to a shared cadence without one athlete waiting through long failed sets.
Intended Stimulus
A synchronized sprint that becomes progressively harder. Partners should agree on cadence, break Thrusters together, and keep Burpee timing visually simple.
Coach Insight
Choose the slower athlete's sustainable cadence and communicate every break. Consistent synchronization saves more time than one partner trying to move ahead.
Benchmark Notes
The official score is team time for 90 synchronized reps. L5 at 12:00 requires one scored team rep every 8 seconds; L10 at 6:00 requires one every 4 seconds across the full ascending ladder.
Modality Profile
Bar-Facing Burpees contribute gymnastics and Thrusters contribute weightlifting in an even synchronized couplet.
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