Workout Description
For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 lb)
25 Bar-Facing Burpees
30 Thrusters (95/65 lb)
35 Bar-Facing Burpees
Why This Workout Is Medium
Hero WOD (Ladder). Ascending reps: light thrusters (95lb), bar facing burpees. Tests conditioning/endurance sprint.
Benchmark Times for Omar
- Elite: <21:00
- Advanced: 21:00-19:30
- Intermediate: 19:30-16:30
- Beginner: >16:30
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): High total volume: 60 thrusters (95lb) and 75 bar-facing burpees. This will test leg/shoulder stamina for thrusters and full-body muscular endurance for burpees, especially as rep sets increase.
- Endurance (6/10): An ascending ladder of light thrusters (95/65 lb) and bar-facing burpees (10/15, 20/25, 30/35 reps). This creates a significant metabolic challenge that builds in intensity, testing conditioning and pacing.
- Power (6/10): Thrusters and bar-facing burpees are explosive movements. Maintaining power output as rep schemes increase is challenging.
- Speed (6/10): Fast cycling of both movements and minimal transition time are critical for achieving a good score. Ability to maintain speed in larger sets is key.
- Strength (3/10): Thrusters at 95/65 lbs are a light load, focusing on cycling endurance. Burpees are bodyweight.
- Flexibility (3/10): Requires good front rack, squat, and overhead mobility for thrusters. Basic mobility for burpees.
Modality Profile
A couplet of a weightlifting movement (Bar Muscle-up is G, but with weight it's W) and a gymnastics movement (Burpee). Let's call weighted MU a W movement. So, 50% G, 50% W.
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