Workout Description

Why This Workout Is Hard

While pull-ups and burpees are fundamental movements, this descending ladder format creates significant fatigue due to the continuous nature and movement interference. The high-volume pull-ups (60 total) will tax grip and pulling strength, while burpees keep heart rate elevated throughout. The lack of built-in rest periods and the way these movements compound each other's difficulty makes this challenging for the average CrossFitter.

Benchmark Times for Burgess

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Total volume of 60 pull-ups and burpees challenges upper body pulling endurance and full-body muscular stamina, especially with minimal transition time.
• Endurance (7/10): High-rep couplet performed for time creates significant cardiovascular demand through continuous work. The descending rep scheme allows for sustained intensity throughout.
• Speed (7/10): Fast transitions and quick cycling of movements are crucial for optimal time. Descending rep scheme enables maintaining high intensity.
• Flexibility (4/10): Pull-ups demand shoulder mobility and burpees require hip flexion and shoulder extension, but movements are within normal ranges.
• Strength (3/10): While pull-ups require relative strength, the focus is on endurance rather than maximal force production. Burpees are primarily metabolic.
• Power (3/10): Some explosive elements in burpees, but workout emphasizes cycle speed and endurance over power output.

Movements

• Pull-Up
• Burpee

Scaling Options

Pull-up modifications: Ring rows (horizontal body), jumping pull-ups, or banded pull-ups. Maintain 3:3 tempo on ring rows. Burpee modifications: Step-back burpees, no push-up burpee, or elevate hands on box for push-up portion. Volume can be reduced to 20-15-10 or 15-10-5 while maintaining the descending pattern. Target time remains similar with scaled movements.

Scaling Explanation

Scale if unable to perform 5+ strict pull-ups or 10+ kipping pull-ups unbroken when fresh. Also scale if burpees cause low back pain or if push-up position is compromised. Priority is maintaining consistent movement through all rounds - athletes should not hit complete failure or have long breaks. Scaled versions should be completed within 12-15 minutes to preserve intended stimulus. Choose scaling that allows continuous work with brief breaks.

Intended Stimulus

Moderate-length glycolytic workout (8-12 minutes) with descending rep scheme. Primary focus is upper body pulling endurance combined with full-body conditioning. Tests ability to maintain pull-up technique under fatigue while managing systemic fatigue from burpees.

Coach Insight

Break pull-ups into manageable sets early (sets of 6-8) to avoid failure. Quick but controlled burpees - stand tall but don't jump excessively high. Consider alternating between pull-up grips (pronated/supinated) to distribute fatigue. Key transition points are the 30-20 and 20-10 breaks - take 3-5 deep breaths but don't rest too long. Most athletes break down in the round of 20.

Benchmark Notes

This workout is a descending ladder of pull-ups and burpees (30-20-10 of each). Let's analyze using Annie (50-40-30-20-10 double-unders/sit-ups) as our closest anchor, but adjusted for the more demanding movements. Breakdown: 1. First round (30 reps each): - Pull-ups: ~45-60s (sets of 10-15 for elite, smaller sets for others) - Burpees: ~90-120s (3-4s per rep) - Transition: 5s 2. Second round (20 reps each): - Pull-ups: ~35-45s (fatigue factor 1.2x) - Burpees: ~70-90s (fatigue factor 1.2x) - Transition: 5s 3. Final round (10 reps each): - Pull-ups: ~20-25s (fatigue factor 1.3x) - Burpees: ~35-45s (fatigue factor 1.3x) Total for elite (L10): ~300-330s Comparing to Annie anchor (L10: 300-360s), this workout should be similar but slightly faster since it has fewer total reps (120 vs 300) but more demanding movements. Recap: Male L10: 300s (5:00) Male L5: 540s (9:00) Male L1: 900s (15:00) Female L10: 330s (5:30) Female L5: 600s (10:00) Female L1: 960s (16:00)

Modality Profile

Both Pull-Ups and Burpees are gymnastics (bodyweight) movements. With 2 out of 2 movements being gymnastics, this workout is 100% G, 0% M, 0% W.