Workout Description

Why This Workout Is Hard

While 7 reps per round isn't high volume, the combination of 135/85lb thrusters with burpees creates significant fatigue with no built-in rest. The thruster weight is substantial enough that form will degrade as rounds progress, and burpees immediately after thrusters compounds leg fatigue. The 7-round format means sustained effort for 8-12 minutes with both cardiovascular and strength demands throughout.

Benchmark Times for Regionals 9.1 (Asia)

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep thrusters with moderate load combined with full-body burpees tests muscular endurance in legs, shoulders, and core throughout all rounds.
• Speed (8/10): Quick transitions between movements and fast cycling of both exercises is crucial for a good time, with minimal built-in rest.
• Endurance (7/10): Seven rounds of combined thrusters and burpees creates significant cardiovascular demand through sustained effort with minimal rest between movements and rounds.
• Flexibility (7/10): Thrusters demand good mobility in ankles, hips, and shoulders. Burpees require full-body range of motion through multiple planes.
• Strength (6/10): Moderate-heavy thrusters at 135/85 pounds require significant strength, especially as fatigue accumulates in later rounds.
• Power (5/10): Thrusters are inherently a power movement, but fatigue and volume shift focus toward endurance rather than maximum power output.

Movements

• Thruster
• Burpee

Scaling Options

Thruster weight: Scale to 95/65 or 75/55 to maintain power output. Movement options: Push press + front squat combo instead of thrusters, step-back burpees instead of jumping. Volume options: Reduce to 5 rounds, or 5 reps per movement. Can also alternate 7-5-7-5-7-5-7 rep scheme across rounds.

Scaling Explanation

Scale if you cannot perform 10+ unbroken thrusters at prescribed weight when fresh, or if burpees take longer than 3-4 seconds each. Target time is 8-12 minutes - if you project longer, reduce load or volume. Prioritize explosive power on thrusters over heavy weight. Form should not break down significantly even in final rounds.

Intended Stimulus

Moderate-length glycolytic workout (8-12 minutes) with significant strength demands. The combination of heavy thrusters and burpees creates a potent stimulus for both power output and cardiovascular capacity. Primary challenge is maintaining power on thrusters while managing systemic fatigue.

Coach Insight

Break thrusters into sets of 4-3 or 3-2-2 from the start - don't try to go unbroken every round. Drop the barbell forward to quickly transition to burpees. Keep burpees crisp but steady - they're your recovery. Rest in front rack position on thrusters, not with barbell on ground. Aim to maintain consistent round times within 15-20 seconds of each other.

Benchmark Notes

This workout is similar to Grace (30 C&J at 135/95) but with different movements and rep scheme. Analysis: 7 rounds = 49 thrusters (135/85) + 49 burpees Base times per movement (fresh): - Thruster (135): 2.5-3.5s/rep - Burpee: 3-4s/rep Round breakdown (male): R1: (7×3s + 7×3.5s) = 45.5s R2: (7×3.2s + 7×3.7s) × 1.1 fatigue = 53s R3-4: (7×3.4s + 7×3.9s) × 1.2 fatigue = 61s each R5-6: (7×3.6s + 7×4.1s) × 1.3 fatigue = 70s each R7: (7×3.8s + 7×4.3s) × 1.4 fatigue = 79s Transitions between movements: ~5s × 7 rounds = 35s Total projected elite time: ~450s (7:30) Comparing to Grace anchor (L10 90-120s for 30 reps), this has 98 total reps at similar loading plus burpees, suggesting roughly 3-4x duration. Grace L10 × 3.5 = 315-420s, aligning with our calculation. Final targets (M/F): L10: 5:00/7:00 L5: 9:00/11:00 L1: 15:00/17:00 Heavier thruster load and burpee fatigue justify longer times vs Grace anchor.

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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