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Workout Description

EMOM (with a Partner) for 20 minutes 5 Thrusters (95/65 lb) 5 Burpees While partner hangs from Pull-Up Bar

Why This Workout Is Medium

A partner EMOM where one partner works while the other hangs. Tests grip endurance and work capacity under pressure. Score is total reps completed by the pair.

Training Focus

This workout develops the following fitness attributes:

  • Stamina (8/10): The partner holding the hang from the pull-up bar faces an extreme test of grip and pulling stamina. The working partner tests thruster and burpee stamina.
  • Power (6/10): Thrusters are an explosive movement. The working partner aims for high power output in their minute.
  • Speed (6/10): Fast cycling of thrusters and burpees by the working partner is key to maximizing reps and minimizing the other partner's hang time.
  • Endurance (5/10): The EMOM format with work/rest cycles (partner hanging) creates a moderate cardiovascular demand, especially if transitions are quick and work intensity is high.
  • Strength (4/10): Thrusters at 95/65 lbs are a light-moderate load. The hang requires good relative pulling strength to maintain for extended periods.
  • Flexibility (3/10): Requires mobility for thrusters (front rack, squat) and basic range of motion for burpees and hanging.

Modality Profile

A partner workout combining one weightlifting movement (Thrusters) with two gymnastics movements (Burpees and hanging from bar). The gymnastics elements dominate the movement count.

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Training Profile

AttributeScoreExplanation
Endurance5/10The EMOM format with work/rest cycles (partner hanging) creates a moderate cardiovascular demand, especially if transitions are quick and work intensity is high.
Stamina8/10The partner holding the hang from the pull-up bar faces an extreme test of grip and pulling stamina. The working partner tests thruster and burpee stamina.
Strength4/10Thrusters at 95/65 lbs are a light-moderate load. The hang requires good relative pulling strength to maintain for extended periods.
Flexibility3/10Requires mobility for thrusters (front rack, squat) and basic range of motion for burpees and hanging.
Power6/10Thrusters are an explosive movement. The working partner aims for high power output in their minute.
Speed6/10Fast cycling of thrusters and burpees by the working partner is key to maximizing reps and minimizing the other partner's hang time.