Workout Description

Why This Workout Is Very Hard

The 275/185lb back squats are already at the upper end of what average CrossFitters can handle for singles. Performing 5 reps AND cycling between squats and burpees for 7 rounds creates brutal leg fatigue with no built-in rest. The burpees force you to keep moving while already taxed, and standing up with heavy squats becomes increasingly difficult. Most athletes will need to break sets early and rest between movements.

Benchmark Times for George Cain

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Multiple rounds of heavy back squats paired with burpees tests muscular endurance severely, especially in the legs and core under sustained load.
• Strength (8/10): Heavy back squats at 275/185 pounds represent a significant strength requirement, though not maximal. The load is substantial enough to demand real strength.
• Endurance (7/10): Seven rounds of heavy squats combined with burpees creates significant cardiovascular demand. The workout's duration and movement combination challenges aerobic capacity substantially.
• Speed (6/10): Quick transitions between movements and efficient burpee cycling are important, but heavy squats will naturally limit overall speed.
• Flexibility (5/10): Back squats require good hip and ankle mobility, while burpees demand moderate shoulder and hip flexibility for efficient movement.
• Power (3/10): While burpees have some explosive component, the heavy squats will likely be more grinding. Power output is not the primary focus.

Movements

• Back Squat
• Burpee

Scaling Options

Weight reductions: 65-75% of 1RM back squat (185/135lb for most), or 50% for beginners (135/95lb). Sub front squats or goblet squats if back squat technique isn't solid. Step-out burpees instead of jumping. Reduce to 5 rounds for newer athletes. Alternative rep scheme: 3 squats + 5 burpees for 7 rounds.

Scaling Explanation

Scale if you cannot perform 8-10 unbroken back squats at prescribed weight with perfect form, or if burpees cause significant form breakdown. Maintaining intensity is important, but proper squat mechanics are crucial. Target time domain is 12-20 minutes - scale load/volume if you'll exceed this significantly. Focus on explosive drive in squats even when scaling weight. Better to reduce weight and maintain power output than grind through heavy reps.

Intended Stimulus

Moderate-length glycolytic workout (12-20 minutes) combining heavy strength and explosive movements. Primary focus is maintaining power output under cumulative fatigue. Tests strength endurance and mental toughness with heavy back squats while managing breathing through burpees.

Coach Insight

Break squats into 3-2 or 2-2-1 from the start - don't attempt unbroken sets. Rest 2-3 breaths between squats. Quick but controlled descent on squats, explosive drive. Minimize rest time on burpees but maintain good form. Set a consistent pace through all 7 rounds - aim for 90-120 seconds per round. Common failure point is rounds 4-5 when legs start burning. Keep bar racked between rounds to save grip and back.

Benchmark Notes

Analysis based on Grace/DT hybrid with heavier loading: 1. Back Squat (275/185) baseline: 3-4s/rep when fresh 2. Burpees: 3-4s/rep baseline 3. Per round (fresh state): - 5 squats: 20s - 5 burpees: 20s - Transition: 5s - Base round time: ~45s Fatigue multipliers: - Rounds 1-2: 1.0x (45s each) - Rounds 3-4: 1.2x (54s each) - Rounds 5-6: 1.3x (59s each) - Round 7: 1.4x (63s) Total theoretical time: 375s Add 20% for heavy loading impact: 450s Compared to Grace (30 reps at 135/95) which has L10 times of 90-120s male, this workout has: - Similar total reps (35 vs 30) - Much heavier loading (275 vs 135) - Added burpees - More transitions Projected L10 time: 6:00 (360s) male / 8:00 (480s) female Projected L5 time: 10:00 (600s) male / 12:00 (720s) female Projected L1 time: 18:00 (1080s) male / 20:00 (1200s) female Scaled proportionally from Grace anchor points with 3x multiplier due to load and complexity.

Modality Profile

The workout contains two movements: Burpee (Gymnastics) and Back Squat (Weightlifting). With two movements split across two modalities, this results in a 50/50 split between G and W.