Workout Description

Why This Workout Is Hard

The 3:1 work-to-rest ratio creates significant fatigue accumulation over 8 rounds. While individual elements (55lb KB swings, 75lb thrusters) aren't maximal, the combination of burpees into KB swings taxes posterior chain endurance, while thrusters challenge already-fatigued shoulders and legs. The 32-minute time cap provides structure, but maintaining intensity across all movements for 8 rounds will challenge the average CrossFitter.

Benchmark Times for Breonna Taylor

• Elite: <26:00
• Advanced: 28:00-30:00
• Intermediate: 32:00-34:00
• Beginner: >48:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of compound movements with moderate loads tests muscular endurance across multiple muscle groups, especially with burpees and thrusters combined.
• Endurance (8/10): The 3-minute work intervals with moderate loads create significant cardiovascular demand, while 1-minute rest prevents complete recovery, challenging aerobic and anaerobic systems.
• Speed (7/10): Quick transitions and efficient movement patterns are crucial within the 3-minute work windows to complete the prescribed reps.
• Flexibility (6/10): Thrusters demand good mobility in ankles, hips, and shoulders. Burpees require decent hip flexion and shoulder mobility.
• Power (5/10): Kettlebell swings and thrusters have explosive components, but fatigue will limit power output as rounds progress.
• Strength (4/10): Moderate loads in thrusters and kettlebell swings require strength, but not maximal. Ring rows and burpees test relative strength.

Movements

• Burpee
• Russian Kettlebell Swing
• Thruster
• Ring Row

Scaling Options

Weight Modifications: KB swings (44/26 lb), Thrusters (55/35 lb). Movement Substitutions: Burpees (step-back or no push-up), Ring Rows (increase angle for less difficulty), Thrusters (front squats + strict press). Volume Options: Reduce to 6 rounds, or cut reps to 8-20-8-20. Time Modifications: Consider 2:1 work-rest ratio (2 min work:1 min rest) for newer athletes. Equipment Alternatives: DB thrusters, TRX rows, or elevated push-ups if limited equipment.

Scaling Explanation

Scale if unable to maintain consistent movement standards across multiple rounds or if any single movement takes more than 45-60 seconds per set. Priority is maintaining intensity while completing each round within the 3-minute work window. Target completion time should be 24-32 minutes total (including rest periods). Scale load if thrusters become singles or form deteriorates after round 3. Reduce volume if unable to complete at least 75% of work within each 3-minute window. Movement quality should remain consistent across all rounds - scale earlier rather than later if standards decline.

Intended Stimulus

Moderate-length glycolytic workout (24-32 minutes total) with oxidative system contribution during later rounds. Primary challenge is maintaining consistent output across work intervals while managing fatigue. The 3:1 work-rest ratio allows partial but incomplete recovery, testing both power endurance and aerobic capacity. Movement combination creates full-body fatigue with emphasis on posterior chain and pushing mechanics.

Coach Insight

Break up work strategically within 3-minute windows. Aim to complete each round in 2:15-2:30 to allow transition time. Suggested rep schemes: Burpees (7-6), KB swings (13-13), Thrusters (7-6), Ring Rows (13-13). Keep burpees controlled but efficient - stand tall at top. Maintain KB swing points of performance - hinge pattern, not squat. For thrusters, rack position is crucial - elbows high, stay midfoot. Ring rows should maintain body tension - squeeze shoulder blades, keep core tight. Common mistake is going too fast in rounds 1-2, leading to significant dropoff later.

Benchmark Notes

This is an 8-round workout with 3 min work/1 min rest intervals (32 min total time cap). Each round contains: - 13 Burpees (4 sec each = 52 sec) - 26 KB Swings (2 sec each = 52 sec) - 13 Thrusters (3 sec each = 39 sec) - 26 Ring Rows (2 sec each = 52 sec) Base time per round (fresh): 195 sec Fatigue multipliers by round: R1-2: 1.0x (195 sec) R3-4: 1.15x (224 sec) R5-6: 1.25x (244 sec) R7-8: 1.4x (273 sec) Transitions between movements: 5-8 sec x 3 per round Comparing to Helen (3 rounds of KB swings + gymnastics) and scaling up for volume and complexity. Helen L10 is 450-510 sec for men. This workout is roughly 2.5x the volume with more complex movements, suggesting L10 times around 26-28 minutes (1560-1680 sec) for men. Female adjustments: Add 10-15% due to loading differences and typical pacing patterns on high-volume workouts. Final Targets (including rest periods): Men: L10: 26:00 (1560 sec) L5: 34:00 (2040 sec) L1: 48:00 (2880 sec) Women: L10: 30:00 (1800 sec) L5: 38:00 (2280 sec) L1: 52:00 (3120 sec)

Modality Profile

Of the 4 movements: Burpee and Ring Row are gymnastics (G), Russian KB Swing and Thruster are weightlifting (W). 2 G movements and 2 W movements results in a 50/50 split.