Workout Description

Why This Workout Is Hard

The 135/95lb barbell weight is moderate-heavy for most athletes, but the workout structure creates significant difficulty. After rowing and burpees, athletes must perform a squat clean then immediately max thrusters with the same weight under fatigue. The 1-minute cap forces aggressive pacing, and minimal rest between rounds compounds fatigue. The combination of moderate-heavy loading with time pressure and movement interference elevates this beyond medium difficulty.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume thrusters combined with burpees and rowing will heavily tax muscular endurance, especially in shoulders, legs, and posterior chain over multiple rounds.
• Endurance (7/10): Five rounds with rowing and continuous movement creates significant cardiovascular demand, though one-minute rest periods provide some recovery between rounds.
• Power (7/10): Squat cleans are explosive triple extension movements, while thrusters require power from bottom of squat through overhead press component.
• Strength (6/10): Moderate loads at 135/95 for squat cleans and thrusters require solid strength foundation, though not maximal effort due to volume demands.
• Speed (6/10): One-minute time cap creates urgency for fast transitions and quick cycling through movements, especially maximizing thruster reps under fatigue.
• Flexibility (4/10): Squat cleans demand good ankle, hip, and thoracic mobility while thrusters require overhead flexibility and deep front squat position.

Movements

• Lateral Burpee
• Squat Clean
• Thruster
• Row

Benchmark Notes

This workout is scored by total reps completed across 5 rounds, with the primary scoring coming from MAX REPS Thrusters at 135/95 lbs. Let me break down the movement analysis: Per Round Structure: - 1 min CAP: 10/8 Cal Row (fixed) - 3 Lateral Burpee over Rower (fixed, ~12-15 sec) - 1 Squat Clean 135/95 (fixed, ~3-4 sec) - MAX REPS Thrusters 135/95 (variable scoring component) - 1 min REST The row is capped at 10/8 calories, so this creates a consistent time structure. Most athletes will hit the calorie cap in 25-35 seconds, leaving 25-35 seconds of rest before burpees. The 3 burpees take 12-15 seconds, squat clean takes 3-4 seconds, leaving approximately 5-10 seconds to transition to thrusters. Thruster Analysis (135/95 lbs): This is a moderately heavy load for thrusters. Using Grace (30 Clean & Jerk at 135/95) as an anchor point, elite athletes complete 30 reps in 90-120 seconds. However, thrusters are slightly faster than clean & jerks, and this workout has built-in rest periods. Round-by-round thruster capacity: - Round 1: 12-15 reps (fresh, ~45-50 sec available) - Round 2: 10-13 reps (slight fatigue, grip warming up) - Round 3: 8-12 reps (accumulating fatigue) - Round 4: 6-10 reps (significant fatigue) - Round 5: 4-8 reps (maximal fatigue) Elite (L9-L10): 280+ total reps (56+ per round average) Advanced (L7-L8): 240-280 total reps (48-56 per round) Intermediate (L5-L6): 200-240 total reps (40-48 per round) Novice (L3-L4): 160-200 total reps (32-40 per round) Beginner (L1-L2): 120-160 total reps (24-32 per round) The 1-minute rest periods allow for significant recovery between rounds, preventing complete muscular failure but not eliminating cumulative fatigue. The fixed elements (row, burpees, clean) consume roughly the same time for all athletes, making thruster capacity the primary differentiator. Final targets: L10: 280+ reps, L5: 200 reps, L1: 120 reps

Modality Profile

4 movements total: Row (M), Lateral Burpee (G), Squat Clean (W), Thruster (W). Two weightlifting movements (50%), one gymnastics (25%), one monostructural (25%).