Workout Description

Why This Workout Is Hard

This workout combines moderate-weight thrusters (95/65) with high-intensity intervals and minimal rest. The 2-minute cap creates time pressure, forcing athletes to move quickly through calories and burpees before hitting thrusters under significant fatigue. The 1-minute rest isn't enough recovery for 5 rounds, creating cumulative fatigue. Most average athletes will struggle with the thruster volume under this time constraint and fatigue accumulation.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Five 2-minute high-intensity intervals with bike calories and burpees create significant cardiovascular demand, testing aerobic power and recovery between rounds.
• Speed (8/10): Two-minute time caps create intense urgency for rapid transitions and fast cycling through movements to maximize thruster reps.
• Stamina (7/10): Lateral burpees and max rep thrusters will accumulate significant muscular fatigue, especially in shoulders and legs across multiple rounds.
• Power (6/10): Explosive hip extension in thrusters and dynamic burpee movements create moderate power demands, especially when racing against time caps.
• Strength (4/10): Thrusters at 95/65 lbs require moderate strength, but the focus shifts to strength-endurance rather than maximal force production.
• Flexibility (3/10): Thrusters demand overhead mobility and ankle flexibility, while lateral burpees require basic hip and shoulder range of motion.

Movements

• Air Bike
• Thruster
• Lateral Burpee Over Bar

Benchmark Notes

This workout is scored by total thruster reps across 5 rounds, with each round having a 2-minute cap for bike calories and lateral burpees, followed by max thrusters until the minute rest. Let me break this down: Round Structure Analysis: - 10/7 cal bike: Elite ~15-20 sec, Intermediate ~25-35 sec, Recreational ~40-50 sec - 10 lateral burpees over bar: Elite ~35-40 sec, Intermediate ~45-55 sec, Recreational ~60-75 sec - Remaining time for thrusters (95/65 lbs): Elite ~60-70 sec, Intermediate ~60-90 sec, Recreational ~25-45 sec Thruster Rate Analysis: - Fresh thrusters at 95/65: Elite 1 rep per 2-2.5 sec, Intermediate 1 rep per 3-4 sec, Recreational 1 rep per 4-5 sec - With fatigue from bike/burpees: Add 20-30% time penalty - Progressive fatigue across rounds: Round 1 (1.0x), Round 2 (1.1x), Round 3 (1.2x), Round 4 (1.3x), Round 5 (1.4x) Rep Projections by Round: - Elite: 30, 27, 25, 23, 20 = ~125 total reps - Intermediate: 20, 18, 16, 14, 12 = ~80 total reps - Recreational: 10, 9, 8, 7, 6 = ~40 total reps This workout is similar to a thruster-focused chipper but with forced rest periods. The bike and burpees create significant pre-fatigue, limiting thruster output compared to pure thruster workouts. The 2-minute cap ensures consistent pacing pressure. Final targets: L10: ~205 reps, L5: ~125 reps, L1: ~45 reps

Modality Profile

Three movements across all modalities: Bike (monostructural cardio), Lateral Burpee Over Bar (gymnastics bodyweight movement), and Thruster (weightlifting with external load). Equal distribution with slight emphasis on weightlifting.