Workout Description

Why This Workout Is Hard

This workout combines three demanding elements with no built-in rest. The 1K row creates significant leg and cardiovascular fatigue before 50 thrusters, which will be brutal on already-fatigued legs and lungs. The lateral burpees over the rower finish with explosive jumping when completely exhausted. The continuous nature prevents recovery, and the combination of high volume with moderate weight under accumulated fatigue makes this challenging for average athletes.

Benchmark Times for 30:01 - 45:00

• Elite: <5:00
• Advanced: 5:30-6:00
• Intermediate: 7:00-8:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Fifty thrusters will devastate shoulders and legs, while thirty burpees test full-body muscular endurance in a fatigued state.
• Endurance (8/10): The 1K row followed by high-volume thrusters and burpees creates significant cardiovascular demand with minimal rest opportunities throughout.
• Flexibility (6/10): Thrusters demand good overhead and hip mobility, while burpees require hip flexion and thoracic extension for efficient movement.
• Speed (6/10): Fast transitions between movements and efficient cycling of high-rep exercises are crucial for competitive times in this triplet.
• Strength (4/10): Moderate barbell load for thrusters requires decent strength, but emphasis shifts to strength-endurance rather than maximal force.
• Power (3/10): Some explosive elements in thruster drive and burpee jump-ups, but high volume shifts focus toward sustained output.

Movements

• Thruster
• Burpee Over Rower
• Row

Benchmark Notes

This workout is nearly identical to the Jackie benchmark (1000m row, 50 thruster 45/35, 30 pull-up) with lateral burpees over rower replacing pull-ups. Using Jackie as the primary anchor: L10: 310-340 sec, L5: 420-480 sec, L1: 600-720 sec. Movement breakdown: 1000m row takes 195-270 sec across levels. 50 thrusters at 45/35 lbs take 100-150 sec (2-3 sec per rep). 30 lateral burpees over rower take 90-150 sec (3-5 sec per rep). Transitions add 10-20 sec total. The lateral burpees are slightly more demanding than pull-ups due to the full-body movement and jumping over equipment, adding approximately 10-15% to overall time compared to Jackie. This shifts the benchmarks: L10: 330-360 sec, L5: 450-510 sec, L1: 660-780 sec. Final targets: L10: 330 sec, L5: 480 sec, L1: 720 sec.

Modality Profile

Three movements across all modalities: Row (monostructural cardio), Thruster (weightlifting with barbell), and Burpee Over Rower (gymnastics bodyweight movement). Equal distribution with slight weighting to weightlifting.