Workout Description

Why This Workout Is Medium

While 95/65lb thrusters are moderately heavy and lateral burpees are demanding, the partner format provides built-in recovery between sets. Each athlete works only 25% of the time with 75% rest, allowing significant recovery between efforts. The 7-rep sets are manageable chunks, and 8 minutes limits total volume. The work-to-rest ratio makes this sustainable for average CrossFitters despite the challenging movements.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep thrusters and burpees in AMRAP format will heavily tax muscular endurance, especially shoulders, legs, and core.
• Endurance (7/10): Eight minutes of continuous partner work with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout.
• Speed (7/10): Partner format creates urgency to cycle quickly; AMRAP structure rewards fast transitions and movement efficiency.
• Power (6/10): Thrusters are explosive hip extension movements; burpees require power for jump-ups, creating moderate power demands.
• Strength (4/10): Moderate barbell load for thrusters requires decent strength but not maximal; burpees are primarily bodyweight resistance.
• Flexibility (4/10): Thrusters demand good overhead and hip mobility; lateral burpees require basic movement patterns and hip flexion.

Movements

• Lateral Burpee
• Thruster
• Lateral Burpee Over Bar

Benchmark Notes

This is an 8-minute AMRAP partner workout with alternating sets of 7 thrusters (95/65) and 7 lateral barbell burpees. Each partner completes one movement before switching. I'll analyze this by breaking down the cycle time and applying fatigue. Movement Analysis: - 7 Thrusters (95/65): At moderate load, ~2.5 sec/rep fresh = 17.5 sec + 3-5 sec transition - 7 Lateral Barbell Burpees: ~4 sec/rep fresh = 28 sec + 3-5 sec transition - Total cycle time (both partners): ~60-70 sec fresh Fatigue Application: - Round 1-2: 65 sec/round (fresh) - Round 3-4: 72 sec/round (1.1x fatigue) - Round 5-6: 78 sec/round (1.2x fatigue) - Round 7+: 85+ sec/round (1.3x+ fatigue) Partner dynamics add efficiency since one partner rests while the other works, reducing individual fatigue compared to solo AMRAPs. However, transitions between partners and equipment sharing create some delays. Using Cindy (20-min AMRAP) as a reference anchor, which sees L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. Scaling for 8 minutes (40% duration) and accounting for heavier loading and more complex movements: Projected Performance: - L10 (Elite): 7+ rounds - can maintain sub-70 sec cycles with minimal fatigue - L5 (Average): 5 rounds - cycles degrade to 90+ seconds by mid-workout - L1 (Beginner): 2-3 rounds - struggles with thruster weight and burpee coordination Final targets: L10: 6.8+ rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

3 movements total: Thruster (W), Lateral Burpee Over Bar (G), Lateral Burpee (G). Two gymnastics movements (67%) and one weightlifting movement (33%).