Workout Description

Why This Workout Is Hard

The 135/95lb thrusters are moderately heavy for most athletes, but the continuous format with no built-in rest creates significant fatigue accumulation. Lateral burpees over the barbell force athletes to work around their equipment while already fatigued from thrusters. The combination of moderate loading with high-intensity bodyweight movement in a time-pressured format will challenge most athletes' conditioning and force many to break up the thrusters significantly.

Benchmark Times for WOD

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of thrusters and burpees will severely tax upper body, core, and leg muscular endurance across multiple rounds.
• Endurance (8/10): Five rounds of continuous work with heavy thrusters and burpees creates significant cardiovascular demand with minimal rest between movements.
• Power (7/10): Thrusters are explosive hip-to-overhead movements, and burpees require rapid transitions from ground to jump, creating high power demands.
• Strength (6/10): 135/95lb thrusters require substantial strength, especially as fatigue accumulates from the burpees and previous rounds.
• Speed (6/10): Fast cycling between thrusters and burpees is crucial for good times, with minimal transition time between the two movements.
• 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 Bar-Over Burpee

Benchmark Notes

This workout consists of 5 rounds of 5 thrusters at 135/95 lbs and 12 lateral burpees over the barbell. I'll analyze this as a time-based workout since no scoring method was provided. Movement Analysis: - Thrusters (135/95): This is significantly heavier than Fran's 95/65 lb thrusters. At 135 lbs, elite athletes will need 3-4 seconds per rep when fresh, scaling to 4-5 seconds under fatigue - Lateral Burpees Over Barbell: These are more challenging than standard burpees due to the lateral movement and barbell clearance. Expect 4-5 seconds per rep when fresh, scaling to 5-6 seconds under fatigue Round-by-Round Breakdown (Elite Male): Round 1: 5 thrusters (15 sec) + 12 burpees (48 sec) + transitions (5 sec) = 68 sec Round 2: 5 thrusters (17 sec) + 12 burpees (54 sec) + transitions (5 sec) = 76 sec Round 3: 5 thrusters (19 sec) + 12 burpees (60 sec) + transitions (5 sec) = 84 sec Round 4: 5 thrusters (21 sec) + 12 burpees (66 sec) + transitions (5 sec) = 92 sec Round 5: 5 thrusters (23 sec) + 12 burpees (72 sec) + transitions (5 sec) = 100 sec Total Elite Time: ~420 seconds (7:00) Fatigue Considerations: - Heavy thrusters will cause significant shoulder and leg fatigue - Lateral burpees will compound the fatigue with additional jumping and coordination demands - Grip fatigue from holding the heavy barbell will affect later rounds - Applied 1.0x, 1.1x, 1.2x, 1.3x, 1.4x multipliers across rounds Comparison to Anchors: This workout is most similar to Fran (21-15-9 thrusters + pull-ups) but with key differences: - Heavier thrusters (135 vs 95 lbs) = ~40% load increase - Different rep scheme (5x5 vs 21-15-9 total of 45) - Lateral burpees vs pull-ups (burpees are more metabolically demanding) - Total volume: 25 thrusters + 60 burpees vs Fran's 45 thrusters + 45 pull-ups Fran L10 anchor is 120-140 seconds. Given the heavier load, higher metabolic demand of burpees, and similar total volume, I'm scaling this to 360-420 seconds for L10, representing roughly 3x the time due to the compounding factors. Final Targets: L10: 360-420 seconds (6:00-7:00) L5: 600 seconds (10:00) L1: 1080 seconds (18:00)

Modality Profile

Thruster is a weightlifting movement with external load (barbell), while Lateral Bar-Over Burpee is a gymnastics bodyweight movement. Two modalities present results in 50/50 split.