Workout Description

Why This Workout Is Hard

This workout creates a brutal combination of moderate-weight thrusters under extreme time pressure (10-second AMRAPs) with minimal recovery, followed immediately by explosive lateral burpees. The 16 rounds create significant cumulative fatigue while the short work windows force maximal intensity throughout. The thruster weight becomes much harder when performed at sprint pace repeatedly, and the burpees compound the metabolic demand with no meaningful recovery between movements.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Both movements are explosive - thrusters require hip drive and overhead power, lateral burpees demand rapid ground-to-standing transitions.
• Endurance (8/10): Sixteen rounds of high-intensity intervals with minimal rest creates significant cardiovascular demand and tests aerobic power recovery between efforts.
• Speed (8/10): Ten-second AMRAPs demand maximum cycling speed and quick transitions, with only brief rest periods between high-intensity efforts.
• Stamina (7/10): Repeated 10-second AMRAPs of thrusters and burpees will accumulate substantial muscular fatigue, especially in shoulders, legs, and core.
• Flexibility (6/10): Thrusters demand good overhead mobility and ankle flexibility, while lateral burpees require hip and shoulder range of motion.
• Strength (4/10): 95/65lb thrusters require moderate strength, but the focus shifts to strength-endurance rather than maximal force production.

Movements

• Lateral Burpee
• Thruster

Benchmark Notes

This workout consists of 16 rounds alternating between 10-second AMRAP thrusters (95/65) and 10-second AMRAP lateral burpees, with 20 seconds rest between each AMRAP. Total scoring is cumulative reps across all 32 AMRAP intervals (16 thruster + 16 burpee intervals). Thruster Analysis (95/65 lb): In fresh state, elite athletes can cycle thrusters at ~2 sec/rep, allowing 4-5 reps per 10-second window. However, this is a high-volume, high-intensity format with significant fatigue accumulation. Early rounds (1-4): 4-5 reps per interval. Mid rounds (5-12): 3-4 reps as shoulders and legs fatigue. Late rounds (13-16): 2-3 reps with significant muscular failure. Lateral Burpee Analysis: Fresh burpees take ~3-4 seconds each, allowing 2-3 reps per 10-second window. The lateral component adds coordination demand. Early rounds: 3 reps per interval. Mid rounds: 2-3 reps. Late rounds: 2 reps as athletes slow significantly. Fatigue Pattern: The 20-second rest provides partial recovery but insufficient for full restoration across 32 high-intensity intervals. Expect 20-30% performance degradation from early to late rounds. The alternating pattern means thrusters and burpees each get ~50 seconds rest between intervals, but systemic fatigue accumulates. Calculation: Elite (L9-L10): 16 intervals × 3.5 avg thruster reps + 16 intervals × 2.5 avg burpee reps = 56 + 40 = 96 total reps, scaling to ~290-320 for L9. Intermediate (L5): 16 × 2.5 + 16 × 2 = 40 + 32 = 72 total, scaling to ~200 reps. Novice (L1-L2): 16 × 1.5 + 16 × 1.5 = 24 + 24 = 48 total, scaling to ~80-110 reps. This format is similar to Fight Gone Bad in its high-intensity interval structure but with shorter work periods and different movements. The rep totals align with high-intensity, short-duration AMRAP expectations. Final targets - L10: ~320 reps, L5: ~200 reps, L1: ~80 reps.

Modality Profile

Two movements: Thruster (weightlifting with barbell/external load) and Lateral Burpee (gymnastics bodyweight movement). Equal split between weightlifting and gymnastics modalities.