Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy dumbbell loads with high-skill lateral burpees over 10 continuous rounds. The 50/35lb thrusters will accumulate significant shoulder and leg fatigue, while lateral barbell burpees demand coordination and create breathing debt. The 10-round structure with no built-in rest creates substantial fatigue accumulation. Most average CrossFitters will need to scale the dumbbell weight or modify the burpee complexity to maintain pace through all rounds.

Benchmark Times for FULL THROTTLE

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of 30 DB thrusters and 50 lateral burpees will severely test muscular endurance, particularly shoulders and legs.
• Endurance (7/10): Ten rounds of continuous movement with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout duration.
• Speed (7/10): Fast cycling between three different movement patterns with minimal transition time is crucial for maintaining intensity across ten rounds.
• Power (6/10): Box jumps are explosive, thrusters have power component from legs, and burpees require rapid transitions between positions.
• Strength (4/10): Moderate dumbbell load for thrusters provides some strength demand, but not maximal. Box jumps and burpees are primarily bodyweight.
• Flexibility (3/10): Overhead position in thrusters, full hip extension in box jumps, and burpee bottom position require moderate mobility.

Movements

• Thruster
• Lateral Burpee Over Bar
• Box Jump

Benchmark Notes

This workout consists of 10 rounds of 1 box jump (30/24), 3 DB thrusters (50/35), and 5 lateral barbell burpees. Let me break this down movement by movement: Movement Analysis: - Box Jump (30/24): ~2 sec per rep when fresh - DB Thrusters (50/35): ~2.5 sec per rep at this moderate load - Lateral Barbell Burpees: ~4 sec per rep Per Round Fresh Times: - 1 Box Jump: 2 sec - 3 DB Thrusters: 7.5 sec - 5 Lateral Burpees: 20 sec - Transitions: ~3 sec between movements - Total per round fresh: ~32.5 sec Fatigue Application: - Rounds 1-2: 1.0x multiplier = 65 sec - Rounds 3-4: 1.1x multiplier = 71.5 sec - Rounds 5-6: 1.2x multiplier = 78 sec - Rounds 7-8: 1.3x multiplier = 84.5 sec - Rounds 9-10: 1.5x multiplier = 97.5 sec Total estimated time for elite athlete: ~396 sec (6:36) This workout is similar to a medium-volume chipper with mixed modal demands. The combination of jumping, pressing, and burpee movements creates significant metabolic demand. I'm anchoring this against Helen (3 rounds: 400m run, 21 KB swing, 12 pull-ups) which has L10 times of 450-510 sec, but this workout is shorter with 10 quick rounds versus 3 longer rounds. Adjusting for the higher intensity but shorter duration compared to Helen, I'm setting elite times around 360 sec (6:00), with recreational athletes taking up to 18 minutes due to the cumulative fatigue from burpees and the overhead demands. Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

Box Jump and Lateral Burpee Over Bar are bodyweight gymnastics movements (2/3 = 67%), while Thruster is a weightlifting movement with external load (1/3 = 33%). No monostructural cardio movements present.