Workout Description
For Time
300 meter Hill Run
5 Burpees
5 Thrusters (135/95 lb)
300 meter Hill Run
7 Burpees
7 Thrusters (145/105 lb)
300 meter Hill Run
9 Burpees
9 Thrusters (155/110 lb)
300 meter Hill Run
11 Burpees
11 Thrusters (165/115 lb)
Why This Workout Is Extremely Hard
Progressively heavier thrusters combined with hill sprints and increasing burpees demand elite strength and endurance.
Benchmark Times for Happy Star
- Elite: <12:30
- Advanced: 15:01-17:31
- Intermediate: 20:01-22:31
- Beginner: >28:45
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Four rounds for time, each a 300m hill run followed by increasing reps of burpees (5-7-9-11) and thrusters with increasing weight (135-145-155-165lb for men). The combination of hill sprints and progressively heavier/higher-rep couplets is a brutal test of strength-biased conditioning and anaerobic endurance.
- Stamina (8/10): Repeated hill runs test leg stamina. The escalating burpees tax full-body stamina. Cycling thrusters at increasing loads (up to 165/115lb for 11 reps in the final round) demands exceptional leg/shoulder strength-stamina.
- Strength (8/10): Thruster weight increases to very heavy (165/115 lbs). This WOD tests the ability to maintain strength and perform thrusters effectively under extreme cardiovascular fatigue and with increasing load.
- Power (8/10): Hill sprints are a major power test. Thrusters are an explosive movement. Maintaining power output for thrusters as weight increases and after hill sprints is critical.
- Speed (6/10): Maximizing speed on hill runs and cycling efficiently through burpees and thrusters is key. Managing the increasing load on thrusters effectively is crucial for overall time.
- Flexibility (4/10): Requires good front rack, squat, and overhead mobility for thrusters at all loads. Basic running/burpee mobility.
Modality Profile
A G/W workout with a gymnastics movement (Burpees) and a weightlifting movement (Thrusters).
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