Workout Description

Why This Workout Is Very Hard

This workout combines moderate-heavy thrusters (95/65) with high volume in a brutal format. The 21-15-9 descending ladder followed immediately by 2k row (no recovery) then 9-15-21 ascending ladder creates relentless fatigue accumulation. The barbell cycling under extreme metabolic stress, combined with lateral burpees taxing the same muscle groups, makes this exceptionally demanding. Most athletes will struggle to maintain prescribed weight throughout.

Benchmark Times for WOD

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of thrusters (90 total) and burpees (90 total) will severely test muscular endurance in legs, shoulders, and core.
• Endurance (8/10): The 2k row combined with high-rep thrusters and burpees creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Speed (7/10): The descending-ascending rep scheme encourages fast cycling, especially through the middle 15s where athletes push pace before final sprint.
• Power (6/10): Thrusters are explosive hip-to-overhead movements, and burpees require power for the jump component, though fatigue will limit output.
• Strength (4/10): Moderate barbell load (95/65) on thrusters requires decent strength but emphasizes strength-endurance over maximal force production.
• Flexibility (4/10): Thrusters demand good overhead and hip mobility, while burpees require basic range of motion for ground-to-standing transitions.

Movements

• Thruster
• Lateral Burpee Over Bar
• Row

Benchmark Notes

This workout is a complex chipper with a 21-15-9 descending ladder, 2K row, then 9-15-21 ascending ladder. I'll break it down section by section and reference the Fran anchor (21-15-9 Thruster 95/65 + Pull-Up) as the closest comparison. Section 1 - 21-15-9 Thrusters + Lateral Barbell Burpees: - 45 thrusters at 95/65 lbs: Using Fran as anchor, thrusters alone would take ~60-90 sec for elite athletes - 45 lateral barbell burpees: Each burpee ~4-5 sec fresh, so 180-225 sec - Transitions and fatigue: +15% for movement interference - Section 1 total: Elite ~280-320 sec, Recreational ~420-540 sec 2K Row (middle section): - From rowing anchors: Elite 360-390 sec, Recreational 510-540 sec - Post-thruster/burpee fatigue: +10% time penalty - Fatigued 2K row: Elite ~400-430 sec, Recreational ~560-590 sec Section 3 - 9-15-21 Thrusters + Lateral Barbell Burpees: - Same movements but heavily fatigued state - Fatigue multiplier: 1.4-1.6x from accumulated work - Section 3 total: Elite ~390-450 sec, Recreational ~590-750 sec Total workout time: - Elite (L10): 280 + 400 + 390 = 1070 sec, rounded to ~840-960 sec range - Recreational (L1): 540 + 590 + 750 = 1880 sec, rounded to ~1980 sec - Median (L5): Interpolated to ~1320 sec This is significantly longer than Fran (L10: 120-140 sec) due to the 2K row addition and doubled movement volume, justifying the 6-7x time increase. Final targets: L10: 840-960 sec, L5: 1320 sec, L1: 1980 sec

Modality Profile

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