Workout Description

Why This Workout Is Medium

This workout combines a moderate skill demand (overhead squats at 75% BW require mobility and stability) with high-rep burpees and V-ups across only 3 rounds. The OHS load is challenging but the low rep count (5) allows brief recovery before the conditioning elements. Burpees are the primary cardio driver, but 45 total reps over 3 rounds is manageable. Most average CrossFitters complete this in 12-18 minutes with minimal scaling.

Benchmark Times for Thomas Holohan

• Elite: <3:45
• Advanced: 4:20-5:00
• Intermediate: 5:50-6:50
• Beginner: >14:15

Training Focus

This workout develops the following fitness attributes:

• Flexibility (8/10): Overhead squats require exceptional ankle, hip, thoracic, and shoulder mobility. This is one of the most flexibility-demanding barbell movements, making it a significant limiter for many athletes.
• Stamina (7/10): Moderate-to-high rep scheme across three movements challenges muscular endurance, particularly in the core and shoulders. Burpees accumulate fatigue quickly, requiring sustained muscular output across all 3 rounds.
• Endurance (6/10): Three rounds of burpees, V-ups, and overhead squats create sustained cardiovascular demand. Burpees especially elevate heart rate, making aerobic capacity a meaningful limiting factor throughout the workout.
• Strength (5/10): Overhead squats at 75% bodyweight demand significant shoulder stability and leg strength. While not maximal loading, the technical strength requirement is moderate and meaningful under fatigue.
• Speed (5/10): For-time format incentivizes fast transitions and efficient cycling. Burpees and V-ups can be cycled quickly, and minimizing rest between movements is key to a competitive finish time.
• Power (3/10): Burpees involve a small explosive jump component, but the overall workout is paced for time rather than maximal explosiveness. Power is a minor secondary demand rather than a primary stimulus.

Movements

• V-Up
• Overhead Squat
• Burpee

Scaling Options

Weight: Reduce OHS to 50-60% bodyweight, or use a lighter fixed load (e.g., 65/45 lb barbell). If overhead squat mechanics are compromised, substitute goblet squats, front squats, or dumbbell overhead squats for better positional control. V-Ups: Scale to tuck-ups (knees bent) or sit-ups if full V-Ups cause lower back strain or you cannot maintain a hollow body position. Burpees: Reduce to 10 per round or substitute step-back burpees (no jump) to manage intensity and protect joints. Volume: Reduce to 2 rounds if the athlete is newer to CrossFit or the OHS load is near their technical limit. Consider capping the workout at 20 minutes.

Scaling Explanation

Scale the OHS if you cannot perform at least 5 unbroken reps with solid mechanics — vertical torso, active shoulders, knees tracking over toes — at the prescribed load. A collapsing overhead position under fatigue is a serious injury risk and should never be pushed through. Prioritize technique over load every time on this movement. Scale V-Ups if your lower back is peeling off the floor or you cannot maintain tension — sloppy V-Ups train bad patterns. Scale burpees by volume or style if you know you'll be completely gassed before round two. The goal is to finish all three rounds feeling like you worked hard but stayed in control — not to survive. Target completion time is 10-18 minutes; if you're projected beyond 20 minutes, reduce rounds or reps to preserve the intended stimulus of a hard, sustained moderate effort.

Intended Stimulus

This is a moderate-intensity workout targeting a 10-18 minute time domain. Expect a hard sustained effort that challenges your aerobic capacity while demanding technical focus under fatigue. The primary challenge is skill and strength — overhead squats at 75% bodyweight require serious positional awareness, and maintaining that quality as your lungs burn from burpees is the real test. This workout builds the ability to stay technically sound when you're uncomfortable.

Coach Insight

The overhead squat is the governor of this workout — treat it with respect. Set up your snatch grip deliberately before each set and brace hard through your midline. Do not rush into the OHS after burpees; take 2-3 controlled breaths to stabilize before unracking or lifting the bar. For the 5 OHS, most athletes can go unbroken, but if your mobility or strength is borderline, break it 3-2 rather than grinding a dangerous rep. V-Ups should be steady and rhythmic — avoid kipping wildly and losing tension; controlled reps protect your lower back. Burpees are your conditioning engine here — find a sustainable pace from rep one and do NOT sprint them in round one. A consistent 3-4 second per burpee cadence beats blowing up and crawling through rounds two and three. Common mistakes: rushing the OHS setup after burpees, hyperextending the lower back on V-Ups, and going out too hot on burpees. Transitions between movements should be crisp but not frantic.

Benchmark Notes

Three rounds of 5 overhead squats at 75% of bodyweight, 10 V-ups and 15 burpees. 75% of bodyweight is near 80% of an average athlete's overhead squat. L5 (6:50-8 min) takes about 2:35 a round. L10 (under 3:45) holds about 70 seconds a round.

Modality Profile

3 movements total: Overhead Squat (W), V-Up (G), Burpee (G). 2 Gymnastics movements (V-Up, Burpee) and 1 Weightlifting movement (Overhead Squat). 2/3 = 67% G, 1/3 = 33% W, 0% M.

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