Workout Description

Why This Workout Is Medium

While chest-to-bar pull-ups and 135/95lb thrusters are challenging movements, the partner format with built-in rest periods significantly reduces difficulty. Each athlete works only 30 seconds at a time with 90+ seconds recovery (60s rest plus partner's turn). The low rep scheme (3+3) prevents major fatigue accumulation. Most average CrossFitters can handle these loads and movements with adequate recovery, though some may scale the pull-up variation.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Chest-to-bar pull-ups and thrusters will heavily tax upper body muscular endurance, while lateral barbell burpees challenge full-body stamina across multiple rounds.
• Speed (8/10): 30-second AMRAPs demand rapid cycling between movements and maximum rep accumulation, requiring fast transitions and high movement velocity throughout each interval.
• Endurance (7/10): Five rounds of 30-second AMRAPs with 60-second rest creates significant cardiovascular demand through repeated high-intensity intervals over 15 total minutes.
• Strength (6/10): 135/95lb thrusters require moderate strength, chest-to-bar pull-ups demand upper body strength, and barbell burpees add resistance to bodyweight movement patterns.
• Power (6/10): Thrusters are explosive hip-to-overhead movements, while the AMRAP format encourages powerful, quick repetitions to maximize reps in short time domains.
• Flexibility (4/10): Chest-to-bar pull-ups require shoulder mobility, thrusters demand overhead and hip flexibility, while lateral burpees need basic movement range of motion.

Movements

• Thruster
• Lateral Burpee Over Bar
• Chest-to-Bar Pull-Up

Benchmark Notes

This partner WOD involves 5 rounds where each partner alternates between performing 3 chest-to-bar pull-ups + 3 thrusters (135/95) versus max lateral barbell burpees in 30-second intervals, with 60-second rest between intervals. Total workout time is 12.5 minutes (10 x 30-second work + 9 x 60-second rest). Each partner performs the burpee portion 5 times for 150 seconds total work time. For lateral barbell burpees, elite athletes can maintain 24-26 reps per 30-second interval when fresh, degrading to 20-22 reps in later rounds due to fatigue from thrusters and pull-ups. The thruster/pull-up combination creates significant upper body and metabolic fatigue that impacts burpee performance. Round-by-round breakdown: Round 1: 24-26 burpees (fresh), Round 2: 23-25 burpees (slight fatigue), Round 3: 22-24 burpees (moderate fatigue), Round 4: 21-23 burpees (high fatigue), Round 5: 20-22 burpees (maximal fatigue). This gives elite athletes approximately 110-120 burpees per partner, for a team total of 220-240 burpees. However, since only one partner's burpees count per interval, the total score is the sum of all burpee intervals (10 total intervals across both partners). Elite teams should achieve 360+ total burpees, intermediate teams 240 burpees, and novice teams 120 burpees. The workout has similarities to high-intensity interval training with complex movements, requiring both strength endurance and metabolic capacity. Final targets: L10: 360+ reps, L5: 240 reps, L1: 120 reps.

Modality Profile

3 movements total: Chest-to-Bar Pull-Up (G), Thruster (W), Lateral Burpee Over Bar (G). 2 gymnastics movements (67%) and 1 weightlifting movement (33%).