Workout Description

Why This Workout Is Hard

Short 5-minute window demands near-sprint intensity with repeated barbell cycling and burpees. Loads are moderate but move quickly, and transitions are frequent. Limited recovery plus full-body fatigue (front squat to overhead, hip hinge, and overhead pulling) make this feel like a sprint version of a classic benchmark. Expect burning lungs and shoulders with high heart rate throughout.

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Success hinges on quick cycle rates, efficient transitions, and maintaining a hard but sustainable sprint without breakdowns or excess rest.
• Stamina (6/10): Repetitive full-body barbell reps and burpees challenge shoulder, leg, and midline endurance with minimal rest or partitioning.
• Power (6/10): Explosive hip extension in cleans and snatches plus fast thruster drive reward powerful movement while maintaining control under fatigue.
• Flexibility (4/10): Thrusters demand front rack and overhead mobility plus deep squat positions; safe cycling benefits from adequate shoulder and thoracic range of motion.
• Endurance (4/10): Only five minutes of work limits pure aerobic development, but nonstop burpees and fast barbell cycling keep the heart rate high and breathing heavy throughout.
• Strength (4/10): Loads are light-to-moderate; strength isn’t the limiter, but athletes must possess baseline strength to cycle 95/65 lb safely under fatigue.

Movements

• Thruster
• Hang Power Snatch
• Power Clean
• Burpee

Scaling Options

Scale to: Barbell 75/55 lb (or 65/45) • Lateral or step-back burpees over bar • 7 reps per movement and 7 burpees each set

Scaling Explanation

Reducing load, burpee complexity, and total reps preserves the fast, cyclical stimulus so athletes keep moving hard without excessive rest or form breakdown.

Intended Stimulus

Fast and intense sprint. You should push a steady-redline pace, breathing hard from the first minute. Barbell sets should feel light-to-moderate and mostly unbroken or in very quick chunks. Keep transitions tight and burpees smooth. Aim to complete about one round or more, finishing with very little left in the tank.

Coach Insight

Open at a pace you can hold for five minutes—steady breathing and smooth barbell reps. Transition immediately; don’t stare at the bar. One tip: Commit to unbroken thrusters. They set the tone for the rest of the piece. Avoid sprinting the first burpees, over-gripping the barbell, or wide, sloppy footwork that wastes seconds and spikes heart rate.

Benchmark Notes

Score is total reps completed in 5 minutes. Hitting 60 reps equals one full pass through the sequence. Aim for 65–90 reps if you’re solid with 95/65 lb barbell cycling. Advanced athletes push past 100, while elite can approach or exceed two full rounds.

Modality Profile

This is evenly split between gymnastics and weightlifting: three sets of 10 burpees (gymnastics) and three sets of 10 barbell movements (weightlifting) each full pass. No monostructural components. Time distribution and rep counts are roughly equal between the two modalities.

Similar Workouts to The Standard (2)

If you enjoy The Standard (2), you might also like these similar CrossFit WODs:

• Time-Priority Fran (89% similar) - For Total Reps 60 second Thrusters (95/65 lb) 60 second Pull-Ups 45 second Thrusters (95/65 lb) 45 s...
• AGQ 22.1 (88% similar) - 3 Rounds for Time: 20 Toes-to-Bars 20 Alternating Dumbbell Snatches (70/50 lb) Time Cap: 10 minutes...
• Diane (88% similar) - 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups...
• Freestyle Fran (88% similar) - For Time 45 Thrusters (95/65 lb) 45 Pull-Ups...
• AGOQ 19.4 (88% similar) - AMRAP in 8 minutes 45 Thrusters (95/65 lb) 45 Toes-to-Bars 45 Cleans (95/65 lb) 45 Chest-to-Bar Pull...
• Ingrid (88% similar) - 10 Rounds For Time 3 Snatches (135/95 lb) 3 Burpees Over the Bar...
• Open 18.5 (88% similar) - AMRAP in 7 minutes: 3 Thrusters (100/65 lb) 3 Chest-to-Bar Pull-Up 6 Thrusters (100/65 lb) 6 Chest-t...
• Fran (88% similar) - 21-15-9 Reps For Time Thrusters (95/65 lb) Pull-Ups...

These WODs similar to The Standard (2) share comparable training demands, time domains, and movement patterns.