Workout Description

Why This Workout Is Hard

The 115/75lb thrusters are moderate weight but become challenging in EMOM format with only ~50 seconds rest. The real difficulty comes from maximizing lateral barbell burpees while pre-fatigued from thrusters every minute. This creates significant shoulder/leg fatigue accumulation with forced pacing that prevents natural recovery. Most athletes will struggle to maintain thruster quality while pushing burpee volume under time pressure.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep lateral burpees combined with repeated thruster sets will heavily tax muscular endurance, especially shoulders and legs.
• Speed (8/10): EMOM format demands quick thruster completion to maximize burpee time, requiring fast transitions and movement cycling.
• Endurance (7/10): Ten minutes of continuous work with thrusters and burpees creates significant cardiovascular demand, though shorter than pure endurance tests.
• Power (7/10): Thrusters are explosive hip-to-overhead movements, and burpees require rapid up-down transitions for maximum reps.
• Strength (6/10): Moderate barbell load (115/75) on thrusters provides meaningful strength demand, though not maximal due to rep scheme.
• Flexibility (4/10): Thrusters require overhead mobility and ankle flexibility, while burpees demand hip and shoulder range of motion.

Movements

• Thruster
• Lateral Burpee Over Bar

Benchmark Notes

This is a 10-minute EMOM with 4 thrusters (115/75) each minute, followed by max lateral barbell burpees for the remaining time. The score is total lateral barbell burpees completed. Movement analysis: Each minute athletes perform 4 thrusters at 115/75 (moderate-heavy load), taking approximately 8-12 seconds for elite athletes, 12-18 seconds for intermediate, and 18-25 seconds for beginners. This leaves 48-52 seconds, 42-48 seconds, and 35-42 seconds respectively for lateral barbell burpees. Lateral barbell burpees are more challenging than regular burpees due to the lateral jump over the barbell, taking approximately 4-5 seconds per rep when fresh. Fatigue accumulation: Minutes 1-3 maintain baseline pace (4-5 sec/burpee), minutes 4-6 slow to 5-6 sec/burpee, minutes 7-8 degrade to 6-7 sec/burpee, and minutes 9-10 further slow to 7-8 sec/burpee due to thruster fatigue and accumulated lactate. Elite athletes (L9-L10): Complete thrusters in 8-10 seconds, leaving 50-52 seconds for burpees. Average 10-12 burpees in early minutes, 8-10 in middle minutes, 6-8 in final minutes = 85-95 total burpees. Intermediate athletes (L5-L6): Complete thrusters in 12-15 seconds, leaving 45-48 seconds. Average 8-9 burpees early, 6-7 middle, 4-5 late = 55-65 total burpees. Beginner athletes (L1-L2): Complete thrusters in 18-25 seconds, leaving 35-42 seconds. Average 5-6 burpees early, 3-4 middle, 2-3 late = 15-25 total burpees. No direct anchor match, but this follows similar patterns to other high-intensity EMOM workouts with mixed modalities. Final targets: L10: 95+ burpees, L5: 55 burpees, L1: 15 burpees.

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.