Workout Description

Why This Workout Is Very Hard

High volume across three mid-to-high output movements with minimal rest opportunities. Eighty-four thrusters at 95/65 lb combined with 84 bar-facing burpees and 84 Assault Bike calories creates sustained systemic fatigue. The descending ladder tempts early overspeed, but the sheer total work and interference drive most athletes into a long, uncomfortable grind beyond classic benchmark durations.

Benchmark Times for The Big Push

• Elite: <15:00
• Advanced: 16:30-18:00
• Intermediate: 20:00-22:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Eighty-four thrusters and burpees tax local muscular endurance in legs, shoulders, and core, demanding repeated contractions under fatigue without technique collapse.
• Endurance (8/10): Longer, steady-state demands from the bike and continuous burpees require aerobic capacity to sustain output across a 15-30 minute effort with minimal recovery and high heart rate throughout.
• Speed (7/10): Fast transitions and consistent rep cadence matter. Athletes who maintain quick but sustainable cycle rates gain significant time across descending sets.
• Power (5/10): Thrusters and burpees reward crisp hip drive and fast turnover. Power output spikes are frequent but moderated by overall duration and pacing needs.
• Strength (3/10): Load is moderate and submaximal; strength matters mainly to hold efficient thruster mechanics under fatigue rather than to express maximal force.
• Flexibility (3/10): Front rack and overhead positions need functional mobility; bar-facing burpees require hip flexion. Demands are standard, not extreme, but tight shoulders or ankles will slow thruster depth and lockout.

Scaling Options

Scale to: 75/55 lb thruster • 15-12-9-6-3 across all movements • 12/9/6/3/2/1 cal Bike with 75/55 lb thruster

Scaling Explanation

Reducing load, total reps, or bike calories preserves the triplet structure and stimulus—continuous movement, elevated heart rate, and manageable thruster sets—without overreaching capacity.

Intended Stimulus

A sustained, high-heart-rate grind with limited rest. You should feel pressured to keep moving, breathing hard from the first set yet able to hold form. Large but controlled thruster sets, steady bike output, and unbroken, metronome-like burpees should carry you through without redlining too early.

Coach Insight

Pace the 21/18 aggressively-smart: short breaks on thrusters (e.g., 12-9, 10-8) and smooth, controlled burpees. Hold bike at a pace you can repeat across all sets. One tip: Set a burpee cadence you can keep from start to finish—no spikes, no drops. Avoid sprinting the first bike set, long chalk breaks before thrusters, and sloppy bar-facings that add no-rep risk.

Benchmark Notes

Times assume steady, sustainable pacing with limited thruster breaks. Beginners aim to beat a 30-minute cap. Intermediates land near 22-26 minutes. Advanced athletes finish around 16-20 minutes. Elites push sub-15 by attacking the bike, large unbroken thruster sets early, and smooth, relentless burpees.

Modality Profile

Time is split fairly evenly between monostructural biking and gymnastics-style burpees, with the barbell thruster slightly less by time but highly impactful. Expect roughly a third of total work from each, with minor variation based on athlete strengths and pacing.

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