Workout Description

Why This Workout Is Very Hard

Heavy barbell across five demanding movements and 100 total loaded reps with mandatory on-the-minute burpees creates compounded fatigue and limited continuous work time. The thruster and overhead squat at 135/95 lb push strength, mobility, and barbell proficiency. Expect high breathing rate, braced positions under load, and significant pacing decisions to avoid redlining early.

Benchmark Times for Top Gun

• Elite: <13:00
• Advanced: 14:00-15:00
• Intermediate: 16:00-17:00
• Beginner: >25:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 100 heavy barbell reps demand muscular endurance in legs, shoulders, and midline. Athletes must repeatedly produce submaximal force under fatigue while maintaining positions and bar path quality.
• Strength (6/10): The loading is challenging—especially for thrusters and overhead squats—requiring solid baseline strength. However, it’s not a 1-rep-max test; the strength demand is expressed through repeated efforts.
• Flexibility (6/10): Overhead squats at prescribed loads require good shoulder, thoracic, hip, and ankle mobility to maintain depth and stability. Limited mobility will significantly slow cycle time and increase misses.
• Power (6/10): Thrusters and jerks require aggressive leg drive and hip extension to move the bar efficiently. Power facilitates better bar speed and reduces grind time, especially late in the workout.
• Speed (5/10): Barbell cycling speed matters but is capped by mandatory burpees each minute. Smart, quick sets with minimal transition time keep pace without forcing unsustainable sprints.
• Endurance (5/10): Burpees create frequent spikes in heart rate, but the workout is broken by load resets. Sustained engine helps manage the minute-by-minute interruptions and keep breathing under control while cycling the barbell.

Movements

• Push Jerk
• Thruster
• Front Squat
• Sumo Deadlift High Pull
• Overhead Squat
• Burpee

Scaling Options

Scale to: 95/65 lb with 4 burpees EMOM • 75/55 lb with 3 burpees EMOM • 45/35 lb (or PVC for OHS) with 2 burpees EMOM

Scaling Explanation

Reducing load and burpee volume preserves the steady, pressured stimulus while allowing athletes to maintain safe positions and consistent barbell cycling.

Intended Stimulus

A heavy barbell chipper punctuated by short, mandatory burpee breaks. It should feel like sustained pressure: breathing high but controlled, steady barbell sets with planned rest, and quick, tidy burpees. The goal is consistent movement without failing positions on overhead work or blowing up legs and shoulders early.

Coach Insight

Pace your barbell in 2–3 sets per movement. Time sets to finish just before the next minute so you’re not crushed by back-to-back burpees. Top tip: Breathe and brace on every rep—especially through the thrusters and overhead squats—so positions don’t deteriorate. Avoid sprinting the first 20 thrusters. Rushing lockouts or depth standards will cost no-rep time and spike fatigue.

Benchmark Notes

If you finish around 17 minutes, you’re right in the middle of the pack. Under 14 minutes is advanced, under 13 is elite. If you’re over 22 minutes, reduce load or burpees to maintain stimulus. Times assume consistent 4-burpee interruptions each minute.

Modality Profile

This is predominantly weightlifting: five barbell movements compose the bulk of reps and time. Burpees (gymnastics) occur at the start and top of each minute, adding about 15–25% of total session time. No pure monostructural elements are included.

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