Workout Description

Why This Workout Is Hard

This workout creates significant fatigue accumulation through ascending then descending weight progression with minimal rest. The middle round at 185/120 lbs is very heavy for most athletes, while the continuous barbell cycling between thrusters and lateral burpees creates grip and metabolic stress. The 1:1 work-to-rest ratio prevents full recovery, and the pyramid structure forces athletes to handle heavy loads under increasing fatigue.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep thrusters and burpees across multiple rounds will heavily tax muscular endurance, especially shoulders, legs, and core.
• Speed (8/10): One-minute AMRAPs demand fast cycling between movements and quick transitions to maximize rounds completed in limited time.
• Endurance (7/10): Five one-minute AMRAPs with rest intervals create significant cardiovascular demand, requiring sustained heart rate elevation throughout the workout.
• Power (7/10): Both thrusters and burpees are explosive movements requiring rapid force production, especially under fatigue in AMRAP format.
• Strength (6/10): Progressive loading from 95/65 to 185/120 pounds on thrusters demands significant strength, particularly at the heavier weights.
• Flexibility (4/10): Thrusters require overhead mobility and ankle flexibility, while lateral burpees demand hip and thoracic spine mobility.

Movements

• Thruster
• Lateral Burpee Over Bar

Modality Profile

Two movements: Thruster (weightlifting with barbell/external load) and Lateral Burpee Over Bar (gymnastics bodyweight movement). Equal split between weightlifting and gymnastics modalities.