Workout Description

Why This Workout Is Extremely Hard

This workout combines three brutal elements: 111 total burpees bookending and separating high-skill, heavy movements. The second complex — 15 bar muscle-ups and 19 thrusters at 135/95 — is devastating on its own, but arriving after 37 burpees, two rounds of S2OH/DU, and another 37 burpees makes it nearly impossible as prescribed. Cumulative fatigue, high skill demands, and heavy loading across a long time domain push this to elite territory.

Benchmark Times for Tripp

• Elite: <12:45
• Advanced: 15:30-18:55
• Intermediate: 23:00-28:00
• Beginner: >54:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Massive volume across burpees (111 total), double-unders (160 total), sit-ups, muscle-ups, and thrusters demands exceptional muscular endurance. Repeated full-body efforts accumulate significant fatigue across multiple muscle groups.
• Endurance (8/10): Three sets of 37 burpees plus double-unders create sustained cardiovascular demand throughout. The for-time format with high-rep bodyweight work keeps heart rate elevated across the entire workout duration.
• Speed (7/10): For-time format incentivizes fast cycling on burpees and double-unders. Efficient transitions between movements and quick rep cycling on lighter movements like sit-ups and double-unders are critical to a competitive finish time.
• Power (6/10): Bar muscle-ups, thrusters, and shoulder-to-overheads all require explosive hip and shoulder power. Double-unders demand rhythmic power output. Power demands are significant but tempered by the high-volume endurance context.
• Strength (6/10): Thrusters and shoulder-to-overheads at 135/95 lb require meaningful strength output, especially under fatigue. Bar muscle-ups also demand upper body pulling strength, elevating this above a purely bodyweight workout.
• Flexibility (6/10): Wall walks require shoulder and thoracic mobility, thrusters demand overhead stability and hip flexibility, and burpees require hip extension. Moderate but consistent mobility demands appear throughout all movement patterns.

Movements

• Medicine Ball Sit-Up
• Thruster
• Wall Walk
• Shoulder-to-Overhead
• Burpee
• Bar Muscle-Up
• Double-Under

Scaling Options

Burpees: Keep at 37 reps each round if possible — reduce to 25 per block only if the total volume makes completion unrealistic within 45 minutes. Shoulder-to-Overhead: Scale to 95/65 lb for intermediate athletes. Reduce to 75/55 lb for newer athletes. Medicine Ball Sit-Ups: Scale to 14/10 lb or unweighted AbMat sit-ups. Double-Unders: Sub 160 single-unders or 40 attempts plus 120 singles for athletes still developing the skill. Wall Walks: Scale to 5 inchworms with a push-up or 3 partial wall walks (only going to 45 degrees). Bar Muscle-Ups: Sub 30 chest-to-bar pull-ups, 30 banded pull-ups, or 30 ring rows per round for athletes without bar muscle-ups. Thrusters: Scale to 95/65 lb for intermediate, 75/55 lb for newer athletes. Consider reducing to 12 reps if the load is appropriate but volume is overwhelming.

Scaling Explanation

Scale this workout if you cannot complete at least 10 unbroken burpees at a moderate pace, if you cannot perform the S2OH weight for at least 5 reps unbroken when fresh, or if you have zero bar muscle-ups. The bar muscle-up is the biggest scaling decision — substituting chest-to-bar or pull-ups is strongly encouraged for anyone who cannot string together at least 3 unbroken bar muscle-ups when fresh, because attempting them under this level of fatigue risks injury and will stall your time significantly. Prioritize intensity over Rx weight — a scaled athlete finishing in 35 minutes at high effort gets far more out of this workout than an Rx athlete grinding through 55 minutes. Target completion time is 28-40 minutes for well-conditioned athletes. If you are projected to exceed 45 minutes, scale the burpee blocks to 25 reps and reduce barbell loads accordingly to preserve the intended stimulus of sustained hard effort.

Intended Stimulus

This is a long, grinding chipper designed to test your mental fortitude and aerobic engine across a wide range of movements. Expect a 25-45 minute effort that demands sustained output through fatigue. The three burpee blocks (111 total) serve as the backbone of the workout, repeatedly taxing your cardiovascular system and testing your willingness to keep moving when your body wants to stop. The middle sections introduce barbell cycling, gymnastics skill, and coordination under fatigue. The primary challenge here is mental — this workout is designed to break you down and see if you keep pushing. Secondary challenge is conditioning, with strength and skill demands layered in at the worst possible moments.

Coach Insight

Treat the three burpee blocks as your pacing anchors — do NOT sprint them. Find a steady, rhythmic pace you can sustain for all 37 reps each time, ideally 5-7 burpees per minute. Burning out on the first 37 will destroy your barbell and gymnastics work. For the Shoulder-to-Overheads, push jerks are your friend — conserve your shoulders for the thrusters later. Break the S2OH into 2 sets of 5 from the start. Medicine ball sit-ups are active recovery — breathe and move steadily. On double-unders, stay relaxed and don't panic if you trip; reset quickly and keep moving. Wall walks are slow by nature — control your breathing and don't rush. Bar muscle-ups are the highest skill demand — if you have them, break them into small sets of 3-5 immediately; do NOT go to failure. The thrusters at 135/95 lb after wall walks and muscle-ups will feel brutally heavy — plan for sets of 3-5 from the start. The final 37 burpees are pure grit — set a timer, lock in a pace, and do not stop moving. Common mistakes: going too fast on the first burpee block, going unbroken on S2OH and paying for it on thrusters, and taking long rest breaks on the final burpees when the finish line is in sight.

Benchmark Notes

Three sets of 37 burpees around two pairs of rounds: 10 shoulder-to-overheads at 135/95 lb, 24 medicine-ball sit-ups and 80 double-unders, then 3 wall walks, 15 bar muscle-ups and 19 thrusters at 135/95 lb. The bar muscle-ups are the biggest piece. L5 (28-32:30) does them as singles and doubles. L10 (under 12:45) holds sets of 5+.

Modality Profile

7 total movements: Gymnastics (4) = Burpee, Medicine Ball Sit-Up (bodyweight sit-up component... actually Medicine Ball Sit-Up uses external load so W), Wall Walk, Bar Muscle-Up, Double-Under. Weightlifting (3) = Shoulder-to-Overhead, Medicine Ball Sit-Up, Thruster. G: Burpee, Wall Walk, Bar Muscle-Up, Double-Under = 4 movements. W: Shoulder-to-Overhead, Medicine Ball Sit-Up, Thruster = 3 movements. M: 0. 4/7 = 57% G, 3/7 = 43% W.

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