Workout Description

Why This Workout Is Very Hard

Twenty-five minutes at moderate-to-heavy barbell loads with a high pressing demand makes this a grind. The 205/135 lb bench for sets of 15 under fatigue is a major limiter, paired with cycling 135/95 lb clean and jerks and Assault Bike calories. Gymnastics adds grip demand. Long duration plus heavy repeated efforts elevates the difficulty.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep pressing and cycling moderate barbell loads challenge muscular endurance, especially chest, shoulders, and forearms across sustained sets.
• Strength (6/10): Loads aren’t maximal, but bench at 205/135 and repeated clean and jerks require substantial strength to hold form under fatigue.
• Endurance (6/10): A long 25-minute effort with repeated 20-cal bike bouts drives aerobic demand and steady breathing control across multiple rounds.
• Power (5/10): Clean and jerk demands crisp leg drive and bar speed, but sustained pacing tempers peak power outputs.
• Speed (4/10): Some opportunities to move quickly on C2B and barbell cycles, yet the long time domain favors controlled transitions over sprinting.
• Flexibility (3/10): Standard ROM for pull-ups, bench setup, and clean/jerk front rack/overhead; mobility matters but isn’t the primary limiter.

Movements

• Assault Bike
• Chest-to-Bar Pull-Up
• Bench Press
• Clean and Jerk

Scaling Options

Scale to: Chin-over-Bar Pull-Up + 115/75 lb Clean and Jerk + 155/95 lb Bench + 15 cal bike • Jumping Chest-to-Bar + 95/65 lb Clean and Jerk + 135/85 lb Bench • Ring Row + 75/55 lb Clean and Jerk + 50/35 lb DB Floor Press

Scaling Explanation

These options preserve the pull, press, and cyclical intent while adjusting skill and load so athletes can keep moving safely with manageable sets and consistent pacing.

Intended Stimulus

A steady, uncomfortable grind. You should move continuously with short, planned breaks on the bench and clean and jerks while keeping the bike at a sustainable but honest pace. Grip and pressing stamina will be tested. Aim for consistent round times, avoiding early redline that blows up your bench and jerk mechanics.

Coach Insight

Pace the first 10 minutes. Think repeatable sets: quick singles on clean and jerks, and 3-5 rep sets on bench with short rests. Biggest tip: protect the bench. Tight setup, spotter/rack if available, and strict rest control. Avoid sprinting the bike early or hanging on to giant bench sets—the blow-up ruins later rounds and safety.

Benchmark Notes

Score is total rounds + reps in 25 minutes. Most intermediate athletes will complete around 3–3.5 rounds. Strong barbell athletes may reach 4+ rounds, while the heavy bench will cap many at under 3 rounds. Use these tiers to choose appropriate scaling and pacing.

Modality Profile

Most time is spent on weightlifting: bench press volume and cycling clean and jerks. The bike is the steady monostructural engine piece. Gymnastics volume is low per round but adds grip and kipping fatigue that influences barbell and bike performance.

Similar Workouts to The Burner

If you enjoy The Burner, you might also like these similar CrossFit WODs:

• Roney (91% similar) - For time: 4 rounds: 200 meter Run 11 Thrusters (135/95 lb) 200 meter Run 11 Push Presses (135/95 lb)...
• Wipeout (90% similar) - AMRAP in 20 minutes 6 Thrusters (135/95 lb) 8 Power Curls (135/95 lb) 10 Back Lunges (135/95 lb) 12 ...
• The Deep End (90% similar) - 3 Rounds for Time 500 meter Run 5 Squat Cleans (Bodyweight) 10 Burpees 20 Deadlifts (Bodyweight)...
• Jackpot 777 (90% similar) - AMRAP in 21 minutes 7 calorie Assault Air Bike 7 Bear Complexes (135/75 lb) 7 Chest-to-Bar Pull-Ups...
• Matt 16 (90% similar) - For time: 16 Deadlifts (275/185 lb) 16 Hang Power Cleans (185/135 lb) 16 Push Presses (135/95 lb) 80...
• Thanksgiving Throwdown (89% similar) - EMOM for 30 minutes Complete 5 Rounds of Each Movement: 5 Front Squats (75% BW) Rest in 1 minute. 5 ...
• Jaime L. Campbell (89% similar) - AMRAP in 25 minutes 7 Deadlifts (185/135 lb) 6 Kettlebell Swings (53/35 lb) 7 Barbell Hack Squats (1...
• Zembiec (89% similar) - 5 Rounds for Time 11 Back Squats (185/135 lb) 7 Burpee Pull-Ups (Strict) 400 meter Run...

These WODs similar to The Burner share comparable training demands, time domains, and movement patterns.