Workout Description

Why This Workout Is Hard

The 135/95 push jerks are moderately heavy for most athletes, but the 21-15-9 rep scheme with lateral burpees creates significant shoulder and cardiovascular fatigue accumulation. Push jerks require overhead stability and power, which deteriorates rapidly under fatigue. The continuous format with no built-in rest, combined with 45 total reps of each movement, will force most athletes to break up sets significantly, extending time under tension.

Benchmark Times for Little Dipper

• Elite: <4:00
• Advanced: 4:40-5:20
• Intermediate: 6:00-7:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of push jerks and lateral burpees will heavily tax shoulder, core, and leg stamina. The descending rep scheme maintains muscular fatigue throughout.
• Power (8/10): Push jerks are explosive overhead movements requiring significant power production. Burpees, while less explosive, still demand power for the jump component.
• Endurance (7/10): The 21-15-9 format with minimal rest between movements creates significant cardiovascular demand, especially with the combination of overhead pressing and full-body burpees.
• Strength (6/10): Push jerks at 135/95 lbs require moderate to heavy overhead strength, while burpees demand relative bodyweight strength across multiple muscle groups.
• Speed (6/10): The for-time format encourages fast transitions between movements and quick cycling of both push jerks and burpees to minimize total workout time.
• Flexibility (4/10): Push jerks require good shoulder and thoracic mobility for proper overhead position. Burpees demand hip and ankle flexibility for efficient movement patterns.

Movements

• Jerk
• Lateral Burpee
• L-Sit
• Sit-Up

Benchmark Notes

This workout is a 21-15-9 couplet with Push Jerks (135/95) and Lateral Burpees over Bar, plus a warm-up component. I'll analyze this as a time-based workout since no scoring method was provided. Movement Analysis: - Push Jerks at 135/95: This is a moderately heavy load for most athletes. Fresh state: 2-3 sec per rep for intermediate athletes, 1.5-2 sec for elite - Lateral Burpees over Bar: Similar to bar-facing burpees but with lateral movement. Estimate 4-5 sec per rep fresh Round-by-Round Breakdown: Round 1 (21 reps each): - Push Jerks: 21 reps × 2.5 sec = 52.5 sec (intermediate) - Transition: 5 sec - Lateral Burpees: 21 reps × 4.5 sec = 94.5 sec - Total Round 1: ~152 sec Round 2 (15 reps each, 1.15x fatigue): - Push Jerks: 15 × 2.5 × 1.15 = 43 sec - Transition: 5 sec - Lateral Burpees: 15 × 4.5 × 1.15 = 77 sec - Total Round 2: ~125 sec Round 3 (9 reps each, 1.25x fatigue): - Push Jerks: 9 × 2.5 × 1.25 = 28 sec - Transition: 5 sec - Lateral Burpees: 9 × 4.5 × 1.25 = 51 sec - Total Round 3: ~84 sec Total workout time: 152 + 125 + 84 = 361 sec (~6:00) Anchor Comparison: This workout is similar to Fran (21-15-9 Thruster + Pull-up) but with heavier push jerks and more demanding burpees. Fran anchors: L10: 120-140 sec, L5: 320-360 sec, L1: 540-660 sec. Given the heavier load (135 vs 95 thrusters) and more time-consuming burpees vs pull-ups, I'm scaling up by approximately 40-60% from Fran times. The warm-up (3 sets of L-sits and sit-ups) adds approximately 3-5 minutes but doesn't significantly impact the main workout performance. Final targets: L10: 240 sec (4:00), L5: 420 sec (7:00), L1: 720 sec (12:00)

Modality Profile

4 movements total: Jerk (W), Lateral Burpee (G), L-Sit (G), Sit-Up (G). 3 gymnastics movements (75%) and 1 weightlifting movement (25%).