Workout Description

Why This Workout Is Hard

The 16-minute AMRAP format creates sustained intensity with no built-in rest. The moderate loads (40/25kg) become increasingly challenging as fatigue accumulates, especially since thrusters tax both legs and shoulders before moving into front rack lunges. The burpees at the start of each round ensure elevated heart rate throughout, while the combination of all three movements creates significant leg fatigue with no opportunity for recovery.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 16-minute AMRAP with compound movements and load creates significant cardiovascular demand. No rest periods and constant movement pattern shifts challenge aerobic capacity substantially.
• Stamina (7/10): High-volume thrusters and lunges with moderate load, combined with burpees, create considerable muscular endurance demands, especially in legs and shoulders.
• Speed (7/10): Quick transitions between movements and efficient cycling of reps are crucial for maximizing rounds in the time cap.
• Flexibility (6/10): Front rack position, thruster depth, and lunge mechanics demand good mobility in ankles, hips, shoulders, and thoracic spine.
• Power (5/10): Thrusters require explosive hip drive, while burpees demand repeated power output. However, fatigue will reduce power expression over time.
• Strength (4/10): Moderate loads in thrusters and lunges require strength, but not maximal. Weight is significant enough to fatigue but allows for sustained work.

Movements

• Burpee
• Thruster
• Front Rack Lunge

Scaling Options

Weight reductions: 30/20kg or 25/15kg for both thrusters and lunges. Movement modifications: Step-back burpees without jump, thrusters to push press (removing squat), walking lunges without weight. Rep scheme options: Reduce to 12 reps each or 8-8 split sets. Time domain can be reduced to 12 minutes for newer athletes. Maintain full range of motion even when scaling.

Scaling Explanation

Scale if unable to perform 8+ unbroken thrusters or hold front rack position for full lunge set. Athletes should be able to complete at least 4 full rounds while maintaining proper movement patterns. Priority is on keeping intensity high while managing fatigue - better to scale weight and maintain speed than go too heavy and break into many sets. Look for signs like losing front rack position, incomplete stand on lunges, or burpees becoming slow and segmented.

Intended Stimulus

Moderate-length glycolytic workout (12-16 minutes) targeting muscular endurance and lactate threshold. Primary challenge is maintaining consistent output while managing leg fatigue and breathing rate. The combination of full-body movements with loaded lower body work creates significant metabolic stress.

Coach Insight

Break burpees into sets of 8-8 or 6-6-4 early to maintain pace. For thrusters, aim for 2-3 sets (9-7 or 6-6-4) with quick breaths at lockout. Front rack lunges should be steady but deliberate - don't rush and compromise stability. Rest in standing position rather than holding front rack. Most athletes will complete 4-6 rounds. Target a pace that allows consistent 2:30-3:00 rounds. Watch for deteriorating front rack position in later rounds.

Benchmark Notes

This is a 16-minute AMRAP with moderate-load thrusters and lunges. Most similar to Cindy in structure and time domain, but with higher intensity movements. Breakdown per round: - 16 Burpees: 4 sec/rep = 64 sec - 16 Thrusters: 3 sec/rep = 48 sec - 16 Front Rack Lunges: 3 sec/rep = 48 sec - Transitions: ~10 sec Base round time: ~170 seconds (2:50) Fatigue factors: - Rounds 1-2: 170 sec - Rounds 3-4: 190 sec (+12%) - Rounds 5-6: 205 sec (+20%) - Rounds 7+: 220+ sec (+30%) Using Cindy as anchor (20 min gets 25-30 rounds for elite men), but adjusting down ~70% due to: - Higher intensity movements - Heavier loads - More reps per round Projected rounds in 16 minutes: L10 (Elite): 8.5+ rounds L5 (Intermediate): 6.0 rounds L1 (Beginner): 3.5 rounds Female levels adjusted down ~10% due to heavier relative loading on thrusters and lunges.

Modality Profile

Burpee (G), Thruster (W), Front Rack Lunge (W) - One gymnastics movement (Burpee) and two weightlifting movements (Thruster and Front Rack Lunge) since the lunge includes a loaded front rack position. No monostructural movements present.