Workout Description

Why This Workout Is Medium

While 135/95 thrusters are moderately heavy, the team format provides significant built-in recovery with each athlete resting while two partners work. The low volume per round (5 thrusters, 10/8 calories) prevents major fatigue accumulation. The 20-minute duration allows for steady pacing rather than sprint intensity. Most average CrossFitters can handle this loading with the recovery structure, making it a solid moderate challenge.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Twenty minutes of continuous work with minimal rest between partners creates significant cardiovascular demand and aerobic capacity requirements.
• Stamina (7/10): Repeated thrusters and bike calories over 20 minutes will test muscular endurance, especially in shoulders, legs, and grip.
• Strength (6/10): Thrusters at 135/95 pounds require moderate strength, particularly in the front squat and overhead press components.
• Speed (6/10): Quick transitions between partners and efficient movement cycling are crucial for maximizing rounds in the AMRAP format.
• Power (5/10): Thrusters require explosive hip drive and the bike demands power output, though sustained over time rather than maximal.
• Flexibility (4/10): Thrusters demand good ankle, hip, and shoulder mobility for proper front rack position and overhead lockout.

Movements

• Air Bike
• Thruster

Benchmark Notes

This is a 20-minute AMRAP with teams of 3, where each partner completes 5 thrusters (135/95) + 10/8 calorie bike before rotating. I'll analyze this as total reps completed by the team. Movement breakdown per round (one full rotation): - Partner A: 5 thrusters + 10 cal bike = 15 reps - Partner B: 5 thrusters + 10 cal bike = 15 reps - Partner C: 5 thrusters + 10 cal bike = 15 reps - Total per full rotation: 45 reps Timing analysis: - Thrusters at 135/95: 2.5-3 sec per rep (moderate-heavy load) - 10 cal bike: 15-25 sec depending on fitness level - Partner work time: 5 × 3 sec + 20 sec = 35-40 sec for elite, 45-60 sec for recreational - Transition between partners: 3-8 sec - Full rotation time: Elite ~2 min, Recreational ~3.5 min In 20 minutes: - Elite teams: 9-10 full rotations = 405-450 reps - Average teams: 6-7 rotations = 270-315 reps - Novice teams: 4-5 rotations = 180-225 reps The thruster load (135/95) is significant and will cause cumulative fatigue. Teams will slow down progressively, with later rounds taking 20-30% longer. The bike calories provide some recovery but maintain metabolic stress. Using team-based AMRAP patterns and accounting for the moderate-heavy thruster load, I'm setting benchmarks with elite teams around 420+ reps, average around 300 reps, and beginners around 180 reps. Final targets: L10: 420+ reps, L5: 300 reps, L1: 180 reps

Modality Profile

Two modalities present: Thruster (weightlifting with barbell) and Bike (monostructural cardio). Equal 50/50 split between weightlifting and monostructural.