Workout Description

Why This Workout Is Medium

This partner workout has moderate thruster weights (95/65) with descending reps allowing natural rest periods. The synchronized burpees create pacing breaks, and partners can alternate loads. The AMRAP pull-ups provide achievable volume with jumping modifications available. While 14 minutes creates time pressure, the partner format and built-in rest from rep scheme keeps this manageable for average CrossFitters without requiring significant scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Descending ladder of burpees and thrusters followed by max pull-ups tests upper body and leg muscular endurance extensively.
• Endurance (7/10): 14-minute time cap with continuous partner work creates significant cardiovascular demand, especially during the AMRAP pull-up portion with minimal rest.
• Speed (7/10): Partner synchronization demands quick transitions and cycling, with AMRAP format requiring fast pull-up turnover for maximum score.
• Power (6/10): Synchronized burpees and explosive thruster movement pattern require significant power output, especially when fatigued from previous rounds.
• Strength (4/10): Moderate barbell loads for thrusters require decent strength, but emphasis is on endurance rather than maximal force production.
• Flexibility (3/10): Thrusters demand overhead mobility and ankle flexibility, burpees require hip flexion, pull-ups need shoulder range of motion.

Movements

• Thruster
• Chest-to-Bar Pull-Up
• Bar-Facing Burpee
• Pull-Up

Benchmark Notes

This is a partner workout with synchronized barbell facing burpees in descending ladder (55 total), partner thrusters (55 each), and AMRAP pull-ups in remaining time. The workout is scored by total reps completed. Breaking down the components: 1. Synchronized Barbell Facing Burpees (55 total): These require coordination between partners and are slower than regular burpees. Estimate 5-6 seconds per rep when synchronized, taking 4.5-5.5 minutes for elite teams, 6-8 minutes for intermediate teams. 2. Partner Thrusters (55 each at 95/65): Partners alternate, allowing some recovery. Fresh thrusters at this weight take 2-3 seconds per rep, but with partner coordination and the burpee fatigue, expect 3-4 seconds per rep. This phase takes 3-4 minutes for elite teams, 4-6 minutes for intermediate teams. 3. AMRAP Pull-ups (remaining time): With 8-6 minutes remaining for elite teams and 4-2 minutes for recreational teams, partners must alternate and each must complete at least 1 rep per scoring rep. This constraint significantly limits output compared to individual pull-up AMRAPs. Elite teams (L9-L10) complete the buy-in work in 8-9 minutes, leaving 5-6 minutes for pull-ups. With alternating and the constraint, expect 60-80 pull-ups total. Intermediate teams (L5-L6) complete buy-in work in 10-11 minutes, leaving 3-4 minutes for pull-ups, achieving 40-60 total pull-ups. Recreational teams (L1-L2) may struggle to complete the buy-in work within the 14-minute cap, achieving minimal pull-ups. Total rep calculation: 55 burpees + 110 thrusters + pull-ups = base 165 + pull-ups L10: 165 + 80 = 245 reps L5: 165 + 20 = 185 reps L1: 165 + minimal pull-ups = 85 reps (accounting for scaled athletes who may not complete full buy-in)

Modality Profile

4 movements total: Bar-Facing Burpee and Pull-Up are gymnastics (bodyweight), Thruster and Chest-to-Bar Pull-Up split between gymnastics and weightlifting. 2 pure gymnastics + 1 weightlifting + 1 mixed = 50% G, 50% W