Workout Description

Why This Workout Is Hard

This workout combines moderate loads (43kg SDHP, thruster weight unspecified) with high-intensity intervals and significant volume. The 1-on/1-off structure provides only 60 seconds of work per station, forcing athletes to maintain intensity while accumulating fatigue across 8 rounds. The max-rep burpees and box jumps create unpredictable volume spikes. While individual movements are fundamental, the relentless pace, grip demands from SDHP, and sustained metabolic stress across 16 minutes of work make this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep ranges with max-rep burpees and box jumps demand significant muscular endurance. The EMOM format forces repeated efforts across multiple rounds, accumulating fatigue in legs, shoulders, and core.
• Endurance (7/10): The 8-round EMOM structure with 1-minute work and 1-minute rest creates sustained cardiovascular demand. Continuous cycling through barbell and bodyweight movements elevates heart rate throughout the 16-minute window.
• Power (7/10): Box jump overs and burpees are inherently explosive movements. SDHP and thrusters performed at moderate loads with max-rep intent require explosive hip extension and leg drive throughout.
• Strength (6/10): Moderate loads (43kg SDHP and thrusters) require force production, but the emphasis on max reps shifts focus toward strength-endurance rather than maximal strength. Still demands meaningful force output.
• Speed (6/10): EMOM format with 1-minute work windows demands efficient movement cycling and quick transitions. Athletes must balance speed with sustainability across 8 rounds to maximize reps within each minute.
• Flexibility (4/10): SDHP and thrusters require shoulder mobility and hip flexibility, but demands are moderate. Burpees and box jumps involve basic ranges of motion without extreme mobility requirements.

Movements

• Thruster
• Box Jump-Over
• Shoulder-to-Overhead
• Burpee Over Bar

Benchmark Notes

Primary limiters are completing 12 SDHP at 43kg and 12 thrusters under fatigue, leaving minimal time for max-rep bonus work. L5 (~46 total bonus reps across 8 rounds) reflects an intermediate athlete averaging 2-3 burpees and 3-4 box jumps per round after completing the mandatory barbell work. Elite athletes can cycle the barbell work efficiently and accumulate 8-12 bonus reps per round.

Modality Profile

Shoulder-to-Overhead (W), Burpee Over Bar (G), Thruster (W), Box Jump-Over (G). Two weightlifting movements and two gymnastics movements = 50/50 split.