Workout Description

Why This Workout Is Medium

While 150 thrusters and 90 burpees represent significant volume, the team format of 3 provides substantial built-in rest between efforts. The light weight (45/35lbs) keeps thrusters manageable, and the 3K row allows for pacing. Partners can strategically break up work, preventing the continuous high-intensity fatigue that would make this harder. The combination is challenging but the work-sharing structure keeps it accessible for average CrossFitters.

Benchmark Times for Team of 3 Chipper (Row, Thrusters, Burpees)

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 240 total reps of thrusters and burpees will severely test muscular endurance, especially with grip fatigue from rowing.
• Endurance (8/10): 3K row plus high-volume thrusters and burpees creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Speed (6/10): Team format encourages fast transitions and cycling, though pacing strategy is crucial for the high volume.
• Flexibility (4/10): Thrusters demand overhead mobility and ankle flexibility, burpees require hip flexion, rowing needs posterior chain mobility.
• Strength (3/10): Light thruster weight focuses more on endurance than strength, though some strength endurance is required.
• Power (2/10): Minimal power demand as the focus is on sustained output rather than explosive movements.

Movements

• Thruster
• Burpee
• Row

Benchmark Notes

This is a team workout of 3 with 3K row, 150 thrusters (45/35), and 90 burpees over rower. Since it's teams of 3, I'll analyze per-person contribution then scale for team coordination. Per person: 1K row (~240-300 sec), 50 thrusters 45/35 (~100-150 sec), 30 burpees (~90-120 sec). The closest anchor is Jackie (1000m row, 50 thruster 45/35, 30 pull-up) with L10: 310-340 sec, L5: 420-480 sec, L1: 600-720 sec. However, this team workout has burpees instead of pull-ups and allows work sharing. Burpees over rower (4-5 sec each) are slightly slower than pull-ups but the team format provides significant advantage through work distribution and parallel execution. Teams can have one person rowing while others prep for thrusters, and can share the 150 thrusters and 90 burpees efficiently. This reduces individual fatigue and transition time. Estimating 20-30% faster than individual Jackie times due to teamwork benefits. Elite teams (L10): ~900 sec (15:00), Average teams (L5): ~1380 sec (23:00), Novice teams (L1): ~2100 sec (35:00). The progression accounts for coordination challenges at lower levels where teams may not optimize work sharing as effectively.

Modality Profile

Three movements across all modalities: Row (monostructural cardio), Thruster (weighted barbell movement), and Burpee (bodyweight movement). Equal distribution with slight rounding to weightlifting.