Workout Description

Why This Workout Is Medium

While 135/95 thrusters are moderately heavy, the team format provides significant built-in recovery with each athlete resting while two partners work. The 5-rep threshold keeps volume manageable per round, and the bike calories offer active recovery from the barbell. The 20-minute duration allows for steady pacing rather than sprint intensity. Most average CrossFitters can maintain this workload with the structured rest periods.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Twenty minutes of continuous work with minimal rest between partners creates significant cardiovascular demand and aerobic capacity requirements.
• Stamina (7/10): Repeated thrusters and bike calories over 20 minutes will test muscular endurance, especially in shoulders, legs, and grip.
• Strength (6/10): Thrusters at 135/95 pounds require moderate strength, particularly in the front squat and overhead press components.
• Speed (6/10): Quick transitions between partners and efficient movement cycling are crucial for maximizing rounds in the AMRAP format.
• Power (5/10): Thrusters require explosive hip drive and overhead press, while bike calories benefit from powerful leg drive.
• Flexibility (4/10): Thrusters demand good ankle, hip, and shoulder mobility for proper front rack position and overhead lockout.

Movements

• Air Bike
• Thruster

Benchmark Notes

This is a 20-minute AMRAP with teams of 3, where each partner completes 5 thrusters (135/95) + 10/8 calorie bike before rotating. I'll analyze this by calculating reps per round and total capacity over 20 minutes. Per round analysis: - 5 thrusters at 135/95: Elite 10-12 sec, Intermediate 15-18 sec, Novice 20-25 sec - 10/8 cal bike: Elite 15-20 sec, Intermediate 25-30 sec, Novice 35-45 sec - Transition time: 3-8 sec - Total per person per round: Elite 28-40 sec, Intermediate 43-56 sec, Novice 58-78 sec Team rotation means while one person works, two rest. This creates natural recovery but also coordination delays. Adding 5-10 sec per rotation for team transitions. Round times with fatigue: - Rounds 1-4: Base times - Rounds 5-8: +10% fatigue - Rounds 9-12: +20% fatigue - Rounds 13+: +30% fatigue Elite teams (L9-L10): 35-45 sec per person per round = 105-135 sec per team round. In 20 minutes (1200 sec), approximately 9-11 complete team rounds = 135-165 total reps. Intermediate teams (L5-L6): 50-65 sec per person per round = 150-195 sec per team round. Approximately 6-8 complete team rounds = 90-120 total reps. Novice teams (L1-L2): 70-90 sec per person per round = 210-270 sec per team round. Approximately 4-6 complete team rounds = 60-90 total reps. The thruster load (135/95) is significant - heavier than Fran's 95/65 - which will cause more fatigue and slower cycling. The bike calories provide some recovery for legs but tax the cardiovascular system. Final targets: L10: 360 reps, L5: 240 reps, L1: 120 reps. These represent total team repetitions (thrusters + bike calories combined).

Modality Profile

Two modalities present: Thruster (weightlifting with barbell) and Bike (monostructural cardio). Equal 50/50 split between weightlifting and monostructural.