Workout Description

Why This Workout Is Hard

The descending/ascending rep scheme creates a challenging metabolic stimulus where both movements interfere with each other. Thrusters tax the legs and shoulders, while burpees require those same muscle groups. The increasing burpee reps as thrusters decrease means no real recovery. For the average CrossFitter, this 8-12 minute workout creates significant cumulative fatigue despite moderate loading.

Benchmark Times for Lincoln Quappe

• Elite: <4:00
• Advanced: 4:30-5:00
• Intermediate: 5:45-6:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): High-rep thrusters combined with burpees create significant cardiovascular demand. The descending/ascending rep scheme maintains intensity throughout without allowing substantial recovery.
• Stamina (7/10): Sustained output required across multiple muscle groups. The combination of thrusters and burpees challenges both upper and lower body muscular endurance.
• Speed (7/10): Quick transitions and cycle rates are crucial, especially during the shorter sets. The opposing rep schemes create an interesting pacing challenge.
• Flexibility (6/10): Thrusters demand good mobility in ankles, hips, and shoulders. Burpees require decent hip flexion and shoulder mobility.
• Power (5/10): Thrusters are inherently a power movement, but fatigue will impact explosive output as the workout progresses.
• Strength (4/10): Moderate load thrusters (95/65 lb) require some strength, but the rep scheme emphasizes endurance over maximal force production.

Movements

• Thruster
• Burpee

Scaling Options

Thruster weight: 75/55 lbs for intermediate, 65/45 lbs for beginners. Movement subs: Push press or front squat + push press for thrusters; step-back burpees or no-jump burpees. Volume options: 8-7-6-5-4-3-2-1 thrusters with 1-2-3-4-5-6-7-8 burpees. Time cap: 15 minutes. For very deconditioned athletes, consider alternating movements each round rather than completing all thrusters then all burpees.

Scaling Explanation

Scale if unable to perform 5+ unbroken thrusters at prescribed weight with good form, or if burpees take longer than 3-4 seconds each when fresh. Priority is maintaining consistent movement and intensity throughout - better to scale weight/volume and keep moving than go Rx and face long breaks. Target completion time is 8-12 minutes. Athletes should be able to keep moving with minimal breaks (no more than 5-10 seconds between sets). Form should not break down significantly even in final rounds.

Intended Stimulus

Moderate-length glycolytic workout (8-12 minutes) that combines descending and ascending rep schemes. Primary focus is on maintaining power output while managing increasing metabolic fatigue. The thruster weight is moderate, making this more of a conditioning test than strength challenge. The opposing rep schemes create an interesting psychological component as thrusters decrease while burpees increase.

Coach Insight

Break thrusters into manageable sets early - consider 6-4 on the 10, 5-4 on the 9, etc. Quick but controlled transitions between movements are crucial. For burpees, establish consistent rhythm early when reps are low. As burpee volume increases, focus on efficiency - minimal jump height, smooth transitions. Don't rush first 3 rounds at expense of later rounds. Aim to keep thrusters unbroken from 5 reps and down. Watch for thruster form breakdown (front rack position, full hip extension) as fatigue sets in.

Benchmark Notes

This workout is a descending/ascending ladder combining thrusters and burpees. Using Fran as the primary anchor since it's also thruster-based: Thruster Analysis (55 total reps): - Similar volume to Fran (45 reps) but slightly more - 95/65 lb loading matches Fran exactly - Early sets (10-9-8): 2.5 sec/rep - Middle sets (7-6-5): 3.0 sec/rep with fatigue - Final sets (4-3-2-1): 2.5 sec/rep (shorter sets) Total thruster time: ~160 seconds Burpee Analysis (55 total reps): - Ascending ladder (1-10) means fresh start - Early sets (1-4): 3.5 sec/rep - Middle sets (5-7): 4.0 sec/rep - Final sets (8-10): 4.5 sec/rep with fatigue Total burpee time: ~220 seconds Transitions: - 18 transitions between movements - Elite: 3 sec each = 54 sec - Intermediate: 5 sec each = 90 sec - Recreational: 8 sec each = 144 sec Starting from Fran anchor (M/F): L10: 120/140 sec → 240/270 sec (2x duration) L5: 320/360 sec → 390/450 sec (1.2x duration) L1: 540/600 sec → 720/840 sec (1.3x duration) Final targets: Male - L10: 4:00, L5: 6:30, L1: 12:00 Female - L10: 4:30, L5: 7:30, L1: 14:00

Modality Profile

Thruster is a weightlifting movement (barbell), Burpee is a gymnastics movement (bodyweight). With two movements split across two modalities, this results in a 50/50 split between G and W.

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