Workout Description

Why This Workout Is Hard

The 135/95 thrusters are moderate weight but become challenging in EMOM format with no recovery between rounds. Toes to bar will fatigue grip and core, directly interfering with thruster performance. The MAX lateral burpees create time pressure, forcing athletes to work at high intensity for remaining seconds. Over 16 minutes, fatigue accumulation becomes significant, with most athletes needing to scale weight or break movements.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of toes to bar and thrusters will exhaust grip, core, and shoulder stamina, while max lateral burpees push muscular endurance limits.
• Endurance (8/10): 16 minutes of continuous work with minimal rest challenges cardiovascular system significantly, requiring sustained aerobic output throughout the EMOM format.
• Flexibility (7/10): Toes to bar demands significant shoulder and hip flexibility, while thrusters require good overhead and front rack mobility throughout full range.
• Speed (7/10): EMOM format demands quick transitions and efficient movement cycling to maximize lateral burpees within each minute's remaining time window.
• Strength (6/10): 135/95lb thrusters require moderate strength demands, especially as fatigue accumulates over 16 minutes of repeated efforts.
• Power (4/10): Thrusters have explosive hip drive component and lateral burpees require some power, but sustained pace limits true explosive output.

Movements

• Lateral Burpee
• Thruster
• Toes-to-Bar

Benchmark Notes

This is a 16-minute EMOM with 3 Toes to Bar, 3 Thrusters (135/95), and MAX Lateral Burpees each minute. The score is total burpees completed across all 16 rounds. Movement breakdown per minute: - Toes to Bar (3 reps): 1.5-2.5 sec/rep = 4.5-7.5 sec - Thrusters 135/95 (3 reps): 2-3 sec/rep = 6-9 sec - Transition time: 2-4 sec - Total work time: 12.5-20.5 sec - Available burpee time: 39.5-47.5 sec per minute Burpee capacity analysis: - Fresh burpees: 3-4 sec/rep - In 40-45 sec window: 10-15 burpees possible for elite - In 35-40 sec window: 8-12 burpees for intermediate - In 30-35 sec window: 6-10 burpees for novice Fatigue considerations: - Minutes 1-4: Full capacity (1.0x) - Minutes 5-8: Slight decline (0.95x) - Minutes 9-12: Moderate fatigue (0.85x) - Minutes 13-16: Significant fatigue (0.75x) Elite calculation (L9-L10): - Minutes 1-4: 22 burpees/min × 4 = 88 - Minutes 5-8: 21 burpees/min × 4 = 84 - Minutes 9-12: 18 burpees/min × 4 = 72 - Minutes 13-16: 15 burpees/min × 4 = 60 - Total: ~300-350 burpees Intermediate calculation (L5): - Minutes 1-4: 16 burpees/min × 4 = 64 - Minutes 5-8: 15 burpees/min × 4 = 60 - Minutes 9-12: 13 burpees/min × 4 = 52 - Minutes 13-16: 12 burpees/min × 4 = 48 - Total: ~220-260 burpees Novice calculation (L1-L2): - Minutes 1-4: 8 burpees/min × 4 = 32 - Minutes 5-8: 7 burpees/min × 4 = 28 - Minutes 9-12: 6 burpees/min × 4 = 24 - Minutes 13-16: 5 burpees/min × 4 = 20 - Total: ~100-130 burpees No direct anchor match, but this follows similar patterns to high-volume burpee workouts. The EMOM format provides forced rest but limits burpee time window. Final targets: L10: ~350 reps, L5: ~256 reps, L1: ~96 reps

Modality Profile

Toes-to-Bar and Lateral Burpee are gymnastics movements (bodyweight), while Thruster is a weightlifting movement (external load). With 2 gymnastics and 1 weightlifting movement, the breakdown is approximately 67% gymnastics and 33% weightlifting.