Workout Description

Why This Workout Is Hard

This workout combines high skill demands (double-unders under time pressure), metabolically demanding burpees over a barbell, and max rep thrusters at moderate weight with minimal recovery. The 1-minute cap creates significant time pressure, forcing athletes to move quickly through fatigue. While individual elements aren't extreme, the combination of skill, power, and endurance across 14 rounds with only 1 minute rest creates substantial cumulative fatigue that will challenge most CrossFit athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume thrusters after pre-fatigue from double unders and burpees will severely test muscular endurance, especially shoulders and legs.
• Endurance (8/10): Fourteen one-minute work intervals with minimal rest creates significant cardiovascular demand, requiring sustained aerobic output throughout the entire workout.
• Power (7/10): Double unders and explosive burpee movements require significant power output, though diminished by cumulative fatigue across fourteen rounds.
• Speed (6/10): One-minute caps force rapid transitions and quick cycling through movements, but rest periods allow some pacing strategy.
• Strength (4/10): Moderate thruster weight (95/65) combined with fatigue from preceding movements creates meaningful but not maximal strength demands.
• Flexibility (4/10): Thrusters require overhead mobility, lateral burpees demand hip flexibility, and double unders need ankle and shoulder range of motion.

Movements

• Thruster
• Lateral Burpee Over Bar
• Double-Under

Scaling Options

Reduce thruster weight to 75/55 or 65/45 lbs. Substitute 40 single unders for double unders. Replace lateral barbell burpees with regular burpees or step-back burpees. Consider reducing to 10-12 rounds for newer athletes. Advanced athletes can increase thruster weight to 115/85 lbs.

Scaling Explanation

Scale if you cannot perform 10+ unbroken thrusters at the prescribed weight when fresh, or if double unders take longer than 15-20 seconds. The goal is to have 15-20 seconds for thrusters each round. Prioritize movement quality and consistent effort over heavy load. Target finishing 10+ rounds with good form rather than struggling through all 14.

Intended Stimulus

High-intensity interval training targeting the glycolytic energy system. Each round is a 1-minute sprint followed by equal rest, creating a power endurance challenge. Primary focus is maintaining consistent thruster output under accumulated fatigue while managing complex movement transitions. Tests mental resilience across 14 rounds of metabolic stress.

Coach Insight

Prioritize smooth transitions - have barbell set up for quick thruster access after burpees. Start conservatively on thrusters (8-12 reps) to maintain consistency across all rounds. Double unders should be unbroken - if you trip, reset quickly. For lateral burpees, step laterally over the bar rather than jumping to conserve energy. Focus on breathing rhythm during the rest periods. Rounds 8-12 will be the mental breaking point.

Benchmark Notes

This is a 14-round workout with each round capped at 1 minute, focusing on max thruster reps after completing double unders and burpees. Each round: 20 double unders (10 seconds at 0.5 sec/rep), 10 lateral barbell burpees (40 seconds at 4 sec/rep), leaving 10 seconds for max thrusters. At 95/65 lbs, thrusters take 2-3 seconds per rep when fresh. In the 10-second window: Elite athletes might manage 4-5 reps, advanced 3-4 reps, intermediate 2-3 reps, beginners 1-2 reps. Fatigue accumulates significantly across 14 rounds. Early rounds (1-4): 4 reps average for elite, degrading to 2-3 reps in middle rounds (5-10), and 1-2 reps in final rounds (11-14) due to accumulated fatigue from the high volume of burpees and metabolic demand. Total rep calculation: L1 (beginners): ~6 total reps across all rounds, L5 (intermediate): ~14 reps per round average = 196 total, L9 (elite): ~22 reps per round average = 308 total. The 1-minute rest between rounds allows partial recovery but doesn't fully offset the cumulative fatigue from 140 total burpees and 280 double unders.

Modality Profile

Double-Under and Lateral Barbell Burpee are gymnastics movements (bodyweight coordination and bodyweight movement respectively), while Thruster is a weightlifting movement with external load. Two gymnastics movements out of three total gives 67% gymnastics, one weightlifting movement gives 33% weightlifting.