Workout Description

Why This Workout Is Hard

This workout creates a brutal combination of metabolic stress and muscular endurance demands. The 20-second cap forces athletes to work at near-maximal intensity on both bike calories and thrusters, with 95/65lb being moderately heavy for high-rep thrusters under severe time pressure. Eight rounds accumulate significant fatigue despite 60-second rest periods. The forced pace prevents adequate recovery, making this challenging for average CrossFitters who will likely need to scale the weight.

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): 20-second cap creates extreme urgency for rapid transitions and maximum cycling speed on both bike calories and thrusters.
• Stamina (8/10): High-rep thrusters after bike calories will rapidly fatigue shoulders, legs, and core, testing muscular endurance under metabolic stress across multiple rounds.
• Endurance (7/10): Eight rounds of 20-second intervals with 60-second rest creates significant cardiovascular demand, testing aerobic power and recovery capacity between efforts.
• Flexibility (6/10): Thrusters demand significant ankle, hip, and shoulder mobility for proper overhead position, especially as fatigue compromises movement quality.
• Power (6/10): Bike calories require explosive leg drive while thrusters demand powerful hip extension and overhead pressing under time pressure.
• Strength (4/10): 95/65lb thrusters require moderate strength but emphasis shifts to strength-endurance as fatigue accumulates over eight demanding rounds.

Movements

• Air Bike
• Thruster

Benchmark Notes

This workout is 8 rounds of 20-second intervals with 5/3 calories on bike followed by max thrusters (95/65), with 60 seconds rest between rounds. Since it's scored as 'Reps', we're tracking total thruster repetitions across all 8 rounds. Movement breakdown per round: - 5/3 calories bike: Takes 8-12 seconds for males, 10-15 seconds for females - Remaining time for thrusters: 8-12 seconds for males, 5-10 seconds for females - Thruster pace at 95/65: 2-3 seconds per rep when fresh Round-by-round analysis: Rounds 1-2: Fresh state, 4-6 thrusters per round (8-12 seconds available) Rounds 3-4: Slight fatigue, 3-5 thrusters per round (bike takes longer, less thruster time) Rounds 5-6: Moderate fatigue, 3-4 thrusters per round (significant bike slowdown) Rounds 7-8: Heavy fatigue, 2-3 thrusters per round (bike very slow, thrusters labored) Total thruster projections: - Elite (L10): 5+5+4+4+4+3+3+3 = 31 thrusters - Advanced (L7-L8): 4+4+3+3+3+2+2+2 = 23 thrusters - Intermediate (L5): 3+3+2+2+2+2+1+1 = 16 thrusters - Novice (L2-L3): 2+2+1+1+1+1+1+1 = 10 thrusters This workout has no direct anchor match, but the thruster component relates to Fran's thruster work. However, the bike calories and short intervals create a unique metabolic demand that limits thruster output significantly compared to traditional thruster workouts. Final targets: L10: 280+ reps, L5: 200 reps, L1: 120 reps

Modality Profile

Bike is monostructural cardio (M) and Thruster is a weighted barbell movement (W). Two modalities split evenly.