Workout Description

Why This Workout Is Hard

This workout creates significant fatigue accumulation through continuous high-intensity intervals with minimal recovery. The 50/35lb thrusters are moderate weight but become challenging when performed fresh every minute, while max burpees over the rower demand explosive power repeatedly. The 10-round format with forced pacing prevents adequate recovery, creating compound fatigue that will challenge most average CrossFitters' ability to maintain intensity throughout.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume burpees combined with thrusters and rowing creates extreme muscular endurance demands across multiple muscle groups over extended duration.
• Endurance (8/10): Ten rounds of continuous work with minimal rest creates significant cardiovascular demand, especially with burpees maintaining elevated heart rate throughout.
• Speed (7/10): Fast transitions between movements and rapid burpee cycling are crucial for maximizing reps within the tight time caps.
• Power (6/10): Explosive hip extension in thrusters and burpees, plus powerful rowing strokes create moderate power demands throughout the workout.
• Strength (4/10): Moderate dumbbell loads for thrusters provide some strength component, but primary focus is endurance rather than maximal force production.
• Flexibility (3/10): Thrusters require overhead mobility, burpees demand hip flexion, and rowing needs posterior chain flexibility for proper positioning.

Movements

• Thruster
• Burpee
• Row

Benchmark Notes

This workout is scored by total reps (burpees completed across all rounds). Each round has a 1-minute cap with 5 DB thrusters (50/35) followed by max burpees over the rower, then another 1-minute cap with 5/3 calorie row followed by max burpees. With 10 rounds total, athletes have 20 minutes of work time. Movement breakdown per round: - DB Thrusters (50/35): 5 reps at ~2.5 sec/rep = 12-13 seconds - Transition to burpees: 2-3 seconds - Burpees over rower: Remaining ~45 seconds at 4-5 sec/rep = 9-11 burpees - Calorie row (5/3): ~15-20 seconds for males, 12-18 seconds for females - Transition to burpees: 2-3 seconds - Burpees over rower: Remaining ~40 seconds at 4-5 sec/rep = 8-10 burpees Total burpees per round: 17-21 for elite athletes, scaling down with fatigue and skill level. Fatigue considerations: - Rounds 1-3: Full capacity (18-20 burpees/round) - Rounds 4-6: 10% degradation (16-18 burpees/round) - Rounds 7-8: 20% degradation (14-16 burpees/round) - Rounds 9-10: 30% degradation (12-14 burpees/round) This creates a high-volume burpee workout similar to other high-rep gymnastics benchmarks. The DB thrusters and rowing serve as active recovery between burpee sets, but also contribute to overall fatigue. Level calculations: - L10 (Elite): 28 burpees/round average = 280 total reps - L5 (Average): 20 burpees/round average = 200 total reps - L1 (Beginner): 12 burpees/round average = 120 total reps Final targets - L10: 280 reps, L5: 200 reps, L1: 120 reps

Modality Profile

Three movements across all modalities: Thruster (Weightlifting - barbell movement), Burpee (Gymnastics - bodyweight movement), Row (Monostructural - cyclical cardio). Equal distribution with slight weighting to Weightlifting.