Workout Description

Why This Workout Is Hard

The 95/65lb thrusters are moderate weight but become challenging when cycled continuously in an AMRAP format with no built-in rest. Lateral burpees add significant metabolic demand and movement complexity. The 7-minute time cap creates relentless pace pressure, preventing recovery between rounds. The combination of moderate loading, high metabolic demand, and continuous work creates substantial fatigue accumulation that will challenge most average CrossFitters.

Benchmark Times for Hard and Short (38:00 - 50:00)

• Elite: <0:8.4
• Advanced: 0:7.8-0:7.2
• Intermediate: 0:6.6-0:06
• Beginner: >0:3.5

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Seven minutes of continuous work with thrusters and burpees creates significant cardiovascular demand with minimal rest opportunities.
• Stamina (7/10): High rep thrusters will exhaust shoulders and legs while burpees challenge full-body muscular endurance throughout the AMRAP.
• Speed (7/10): Fast cycling between movements and quick transitions are crucial for maximizing rounds in this short, intense AMRAP format.
• Flexibility (6/10): Thrusters demand good overhead mobility and ankle flexibility while lateral burpees require hip and shoulder range of motion.
• Power (6/10): Thrusters require explosive hip drive and overhead press while burpees demand quick up-down transitions and lateral movement.
• Strength (4/10): 95/65lb thrusters require moderate strength but emphasize endurance over maximal force production in this time domain.

Movements

• Thruster
• Lateral Burpee

Benchmark Notes

This is a 7-minute AMRAP with 9 thrusters at 95/65 lbs and 6 lateral burpees per round. I'll analyze this by breaking down movement times and applying fatigue multipliers. Movement analysis: Thrusters (95/65): At moderate load, each rep takes 2-3 seconds fresh. For 9 reps: 18-27 seconds initially. Lateral burpees: Similar to regular burpees but with lateral movement, approximately 4-5 seconds per rep. For 6 reps: 24-30 seconds initially. Round time calculation: Round 1 (fresh): Thrusters 20s + Burpees 26s + transitions 4s = 50 seconds. Round 2: Apply 1.1x fatigue = 55 seconds. Round 3: Apply 1.2x fatigue = 60 seconds. Round 4: Apply 1.3x fatigue = 65 seconds. Round 5: Apply 1.4x fatigue = 70 seconds. Round 6: Apply 1.5x fatigue = 75 seconds. Round 7: Apply 1.6x fatigue = 80 seconds. Cumulative times: 1 round at 50s, 2 rounds at 105s, 3 rounds at 165s, 4 rounds at 230s, 5 rounds at 300s, 6 rounds at 375s, 7 rounds at 455s (7:35). The thruster weight is significant enough to cause grip fatigue and shoulder fatigue, while lateral burpees add cardiovascular stress and coordination demands. Set breaking will occur: elite athletes might maintain larger sets initially but will break thrusters into 5-4 or 6-3 splits by round 4-5. Recreational athletes will break earlier and more frequently. This workout combines strength endurance with high-intensity cardio, creating a challenging metabolic demand. The 7-minute time cap means most athletes will complete 4-8 full rounds. Elite level (L10): 8.5+ rounds - maintaining larger sets, minimal rest, efficient transitions. Advanced (L8-L9): 7.5-8.4 rounds - some set breaking, good pacing. Intermediate (L5-L6): 6.0-6.6 rounds - significant set breaking, longer rest periods. Beginner (L1-L2): 3.5-4.2 rounds - small sets, frequent rest, possible scaling needed. Final targets: L10: 8.5+ rounds, L5: 6.0 rounds, L1: 3.5 rounds.

Modality Profile

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