Workout Description

Why This Workout Is Hard

This workout combines heavy thrusters (135/95) with high box jumps (30/24) under severe time pressure. The 20-second caps force athletes into redline intensity with minimal recovery between movements. The thruster weight becomes brutal when performed for max reps after explosive box jumps, while lateral barbell burpees after 30-inch jumps creates significant leg fatigue. The short work windows prevent pacing, demanding all-out efforts that will break most athletes.

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): 20-second caps with max rep goals create intense sprint-like efforts requiring rapid movement cycling and minimal transition time between exercises.
• Stamina (8/10): High-rep thrusters and burpees in AMRAP format will heavily tax muscular endurance, especially shoulders, legs, and core throughout multiple rounds.
• Power (8/10): Box jumps are purely explosive, lateral movements require quick direction changes, and thruster cycling demands power endurance for maximum reps.
• Endurance (7/10): Four rounds with short work periods and rest intervals creates significant cardiovascular demand, though not pure aerobic work due to anaerobic bursts.
• Strength (6/10): 135/95lb thrusters require moderate strength, while box jumps and burpees are primarily bodyweight with some strength component from the load.
• Flexibility (4/10): Thrusters demand good overhead and hip mobility, lateral movements require some range of motion, but not extreme flexibility requirements overall.

Movements

• Thruster
• Lateral Burpee Over Bar
• Lateral Box Jump
• Box Jump

Benchmark Notes

This workout consists of 4 rounds with two different 20-second intervals per round, separated by 60-second rests. Each round has: (1) 3 lateral box jumps + max thrusters in remaining time, and (2) 3 box jumps + max lateral barbell burpees in remaining time. Let me break this down movement by movement: Round Structure Analysis: - 3 Lateral Box Jumps (24/20): At 1.5-2 sec per rep = 4.5-6 seconds, leaving 14-15.5 seconds for thrusters - Thrusters (135/95): This is significantly heavier than typical Fran weight (95/65). At this load, elite athletes might manage 2-2.5 sec per rep when fresh, but fatigue will increase this quickly - 3 Box Jumps (30/24): Higher box = 2-2.5 sec per rep = 6-7.5 seconds, leaving 12.5-14 seconds for burpees - Lateral Barbell Burpees: These are slower than regular burpees due to lateral movement, approximately 4-5 sec per rep Rep Calculations by Round: Round 1 (Fresh): - Thrusters: 14-15 seconds ÷ 2.5 sec = 5-6 reps (elite), 3-4 reps (intermediate), 2-3 reps (novice) - Burpees: 13 seconds ÷ 4.5 sec = 2-3 reps (elite), 2 reps (intermediate), 1-2 reps (novice) Round 2 (1.1x fatigue): - Thrusters: 4-5 reps (elite), 3 reps (intermediate), 2 reps (novice) - Burpees: 2-3 reps (elite), 2 reps (intermediate), 1 rep (novice) Round 3 (1.2x fatigue): - Thrusters: 4 reps (elite), 2-3 reps (intermediate), 1-2 reps (novice) - Burpees: 2 reps (elite), 1-2 reps (intermediate), 1 rep (novice) Round 4 (1.3x fatigue): - Thrusters: 3-4 reps (elite), 2 reps (intermediate), 1 rep (novice) - Burpees: 2 reps (elite), 1 rep (intermediate), 1 rep (novice) Total Rep Estimates: - Elite (L9-L10): 70-80 total reps - Advanced (L7-L8): 50-60 total reps - Intermediate (L5-L6): 35-45 total reps - Novice (L2-L3): 20-30 total reps - Beginner (L1): 15-20 total reps The heavy thruster load (135/95 vs typical 95/65) and the lateral burpee complexity significantly limit rep potential. This is more of a strength-endurance test than a pure conditioning piece. The 60-second rests provide some recovery but the short work windows create intense anaerobic demands. Final benchmarks: L10: 280+ reps, L5: 200 reps, L1: 120 reps

Modality Profile

3 out of 4 movements are gymnastics (Lateral Box Jump, Box Jump, Lateral Burpee Over Bar) and 1 is weightlifting (Thruster). 75% gymnastics, 25% weightlifting.