Workout Description

Why This Workout Is Hard

A descending ladder triplet combining Assault Bike calories, thrusters, and burpees. Tests cardiovascular capacity and pacing.

Benchmark Times for The Big Push

• Elite: <28:45
• Advanced: 28:45-26:16
• Intermediate: 26:16-22:31
• Beginner: >22:31

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Totaling 84 calorie bike, 84 thrusters, and 84 bar-facing burpees. This will severely tax leg/cardio stamina (bike), leg/shoulder stamina (thrusters), and full-body muscular endurance (burpees). Maintaining output as fatigue mounts is critical.
• Endurance (8/10): A descending ladder triplet (21-18-15-12-9-6-3 reps) for time of calorie Assault Air Bike, thrusters (95/65 lb), and bar-facing burpees. This is a brutal test of cardiovascular capacity, relentless pacing, and muscular endurance across three demanding movements.
• Power (7/10): Assault Bike sprints, thrusters, and bar-facing burpees are all explosive movements. The WOD is a test of sustained power-endurance through a grueling rep scheme.
• Speed (7/10): This WOD is a sprint, demanding fast cycling of all three 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. Biking power comes from leg drive. Burpees are bodyweight.
• Flexibility (3/10): Requires good front rack, squat, and overhead mobility for thrusters. Basic mobility for burpees and biking.

Modality Profile

A balanced triplet with a monostructural component (Assault Air Bike), a gymnastics component (Bar-Facing Burpees), and a weightlifting component (Thrusters).

Similar Workouts to The Big Push

If you enjoy The Big Push, you might also like these similar CrossFit WODs:

• Sneak Attack (92% similar) - 10 Rounds for Time 10 Thrusters (95/65 lb) 10 Bar Over Burpees 10 calorie Assault Air Bike...
• Pyramid Double Helen (91% similar) - For Time 1200 meter Run 63 Kettlebell Swings (1.5/1 pood) 36 Pull-Ups 800 meters Run 42 Kettlebell S...
• Tabata Fight Gone Bad (91% similar) - Five Tabatas in 20 minutes Wall Ball Shots (20/14 lb) (10/9 ft) Sumo Deadlift High-Pulls (75/55 lb) ...
• Daniel (91% similar) - For Time 50 Pull-Ups 400 meter Run 21 Thrusters (95/65 lb) 800 meter Run 21 Thrusters (95/65 lb) 400...
• Ache (91% similar) - AMRAP in 22 minutes 20 Power Cleans (95/65 lb) 40 Toes-to-Bar 60 calorie Air Bike 80 Wall Ball Shots...
• Fran Plus (90% similar) - 21-15-9 Reps for Time Calories Assault Air Bike Thrusters (95/65 lb) Pull-Ups Push-Ups Sit-Ups...
• Adam (90% similar) - 5 Rounds for Time 7 Chest-to-Bar Pull-Ups 14 Kettlebell Swings (32/24 kg) 21 Wall Ball Shots (9/6 kg...
• Laura (90% similar) - AMRAP (with a Partner) in 21 minutes 30 calorie Row 20 Burpees Over Rower 10 Power Cleans (155/105 l...

These WODs similar to The Big Push share comparable training demands, time domains, and movement patterns.