Workout Description
21-18-15-12-9-6-3 Reps For Time
Thrusters (95/65 lb)
Bar Facing Burpees
Why This Workout Is Hard
A classic descending rep scheme couplet of thrusters and burpees. A brutal test of cardiovascular capacity and pacing. (Identical to 14.5)
Benchmark Times for Open 16.5
- Elite: <23:45
- Advanced: 23:45-21:15
- Intermediate: 21:15-16:00
- Beginner: >16:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): A classic CrossFit 'gas tank' test. High-volume descending ladder of 21-18-15-12-9-6-3 reps of thrusters (95/65 lb) and bar-facing burpees. This is a brutal test of cardiovascular capacity and relentless pacing, often referred to as a 'gas tank' WOD. (Identical to 14.5)
- Stamina (9/10): Totaling 84 thrusters and 84 bar-facing burpees, this WOD will severely tax leg/shoulder stamina for thrusters and full-body muscular endurance for burpees. Maintaining output as fatigue mounts is critical.
- Power (7/10): Thrusters are an explosive hip-drive and press movement. Bar-facing burpees also have an explosive jump component. The WOD is a test of sustained power-endurance.
- Speed (7/10): This WOD is a sprint, demanding fast cycling of both movements and minimal transition time. The ability to maintain a high pace throughout the descending ladder is key for a good score.
- Strength (4/10): Thrusters at 95/65 lbs are a light-moderate load, focusing on cycling efficiency and endurance rather than maximal strength. 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 (Thruster) and a gymnastics movement (Burpee). The stimulus is evenly split between G and W.
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