Workout Description
For Time
Buy-In:
15 Over-the-Bar Burpees
Then, 3 Rounds of:
11 Push Jerks (60/40 kg)
33 AbMat Sit-Ups
Cash-Out:
15 Over-the-Bar Burpees
Why This Workout Is Medium
While the over-the-bar burpees create metabolic stress at the start and finish, the main work portion is manageable. The push jerk weight (60/40kg) is moderate and allows for quick singles or small sets. The 33 sit-ups provide built-in recovery for the upper body. The workout's structure prevents extreme fatigue accumulation, making it challenging but achievable for the average CrossFitter in 12-15 minutes.
Benchmark Times for Emma
- Elite: <5:40
- Advanced: 6:20-7:00
- Intermediate: 8:00-9:00
- Beginner: >15:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Multiple rounds of high-volume movements targeting core (99 sit-ups) and full body (30 burpees) create significant muscular endurance demands.
- Endurance (7/10): High-rep burpees bookending the workout plus three rounds of moderate-load push jerks and sit-ups create sustained cardiovascular demand with limited rest opportunities.
- Power (7/10): Push jerks are explosive movements, and over-the-bar burpees require power production to clear the bar efficiently.
- Flexibility (6/10): Push jerks demand good shoulder mobility and overhead position. Burpees require hip/ankle flexibility and good thoracic extension.
- Speed (6/10): For-time format encourages quick transitions and cycling of movements, especially during sit-ups and burpees.
- Strength (5/10): Push jerks at 60/40kg represent moderate loads requiring decent strength, though not maximal. Other movements are primarily bodyweight-focused.
Scaling Options
Push Jerk: Scale to 45/30kg or push press if shoulder fatigue compromises lockout. Sit-ups: Reduce to 22 reps/round or substitute V-ups (22) or Russian twists (30/side). Burpees: Step-back variation or reduce to 10 reps each bookend. Time cap at 20 minutes. For beginners, consider 2 rounds instead of 3.
Scaling Explanation
Scale if unable to perform 5+ unbroken push jerks at prescribed weight or if form deteriorates significantly by round 2. Athletes should maintain consistent movement through all rounds - if rest periods exceed work periods, load/volume should be reduced. Target completion time is 12-18 minutes. Prioritize full lockout on push jerks and maintaining core control during sit-ups over speed.
Intended Stimulus
Moderate-length glycolytic workout (12-18 minutes) with oxidative elements. Primary focus is on shoulder endurance and midline stability, with burpee bookends creating metabolic spikes. The push jerk weight is moderate-heavy to challenge technique under fatigue while maintaining power output.
Coach Insight
Break up the push jerks early (6-5 or 4-4-3) to maintain quality lockouts. Keep a steady pace on sit-ups (11-11-11 or 17-16). For burpees, focus on efficiency - jump back and forward simultaneously, minimize ground contact time. The first set of burpees should feel controlled, saving energy for the working sets. Watch for deteriorating overhead lockout position in later rounds of jerks.
Benchmark Notes
Breaking down the workout:
1. Buy-in: 15 Bar-Facing Burpees
- Fresh state: 4.5s per rep = 68s
2. Three rounds of:
- 11 Push Jerks (60/40kg)
- Round 1: 2.5s/rep = 28s
- Round 2: 3s/rep = 33s
- Round 3: 3.5s/rep = 39s
- 33 AbMat Sit-Ups
- Round 1: 1.5s/rep = 50s
- Round 2: 1.8s/rep = 59s
- Round 3: 2s/rep = 66s
- Transitions between movements: ~8s per round
3. Cash-out: 15 Bar-Facing Burpees
- Fatigued state: 5.5s per rep = 83s
Total theoretical time: 434s for elite performers
Comparing to Grace (30 C&J at 135/95) which takes L10 performers 90-120s, this workout has:
- Similar total barbell volume (33 vs 30 reps)
- Heavier load (132/88 vs 135/95)
- Additional 30 burpees and 99 sit-ups
Scaling from Grace benchmark and adding volume:
L10: 5:40-6:00 (340-360s)
L5: 9:00-9:30 (540-570s)
L1: 15:00-16:00 (900-960s)
Female times adjusted +10-15% due to relative loading being similar but higher impact of bodyweight movements.
Final targets:
Male - L10: 5:40 (340s), L5: 9:00 (540s), L1: 15:00 (900s)
Female - L10: 6:20 (380s), L5: 10:00 (600s), L1: 16:00 (960s)
Modality Profile
Over The Bar Burpee and AbMat Sit-Up are gymnastics movements (2 movements = 67%). Jerk is a weightlifting movement (1 movement = 33%). Rounded to nearest 10% gives 70/0/30 split.
