Workout Description

Why This Workout Is Hard

Twenty minutes of alternating work with mandatory bar hangs adds continuous grip fatigue on top of moderate metabolic demand. Athletes complete around 50 thrusters and 50 burpees each while accumulating up to ~10 minutes of intermittent dead hangs. Loads are light-to-moderate and skills basic, but sustained output and grip endurance make it challenging for most.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repeated small sets across ten working intervals per athlete build shoulder, leg, and core endurance. The dead hangs add sustained isometric demand that compounds fatigue over time.
• Speed (6/10): Faster cycling shortens partner hang time. Efficient transitions and quick, clean reps are rewarded, though athletes must still pace for sustainability.
• Endurance (6/10): A 20-minute clock keeps the heart rate elevated with short rests between efforts. It’s steady aerobic work, but not purely cardio since grip holds and barbell sets interrupt continuous pacing.
• Power (5/10): Sets of five thrusters reward crisp, explosive hip drive, but short, repeatable efforts temper peak power expression.
• Strength (3/10): Thruster load is light-to-moderate and not a one-rep strength test. Strength shows up more as positional strength in the front rack and overhead during repeated efforts.
• Flexibility (2/10): Requires adequate shoulder mobility for a strong overhead lockout and hip/ankle mobility for full-depth squats. Demands are standard, not extreme.

Scaling Options

Scale to: Thruster 75/55 lb (or lighter) • 4 Thrusters + 4 Burpees each working minute • Box-assisted active hang (heels on box) instead of full dead hang

Scaling Explanation

Lighter bars reduce fatigue, fewer reps preserve minute-by-minute success, and assisted hangs maintain the intended grip demand while making the EMOM sustainable.

Intended Stimulus

Fast, repeatable work bouts with minimal resting on the barbell or floor. Aim to finish your 5 thrusters and 5 burpees in 20–30 seconds so your partner isn’t hanging too long. Breathing should be controlled but persistent, with a steady burn in shoulders and grip that accumulates but stays manageable across the full 20 minutes.

Coach Insight

Pace the burpees—smooth and steady—then attack the thrusters unbroken. Keep transitions tight so your partner isn’t hanging forever. The one tip: finish fast. Every second you save is relief for your partner’s grip and preserves your team for later rounds. Avoid death-gripping the pull-up bar; use an efficient, active hang and switch grips as needed. Don’t sprint the first three minutes.

Benchmark Notes

Score is total team reps completed across 20 minutes. Each full working minute yields 10 reps if completed (5 thrusters + 5 burpees). A perfect score is 200. If you miss a minute, count any completed reps toward the total; use the levels to gauge team capacity.

Modality Profile

Gymnastics dominates via burpees and the dead hang requirement in every minute. Weightlifting contributes through thrusters each working interval. There is no monostructural element, so the stimulus comes from repeated bodyweight efforts paired with light barbell cycling.

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