Workout Description
21-15-9 reps for time of:
Deadlifts
Box Jumps
Handstand Push-Ups
40-49 Rx:
Deadlift (225/155 lb)
Box Jump (24/20 in)
50-59 Rx:
Deadlift (185/135 lb)
Box Jump (24/20 in)
Handstand Push-Up to a 2-inch riser
60+ Rx:
Deadlift (155/105 lb)
Box Jump (20 in)
Handstand Push-Up to a 4-inch riser
Why This Workout Is Very Hard
The 40-49 Rx version combines 45 heavy Deadlifts, 45 Box Jumps, and 45 Handstand Push-Ups. Pressing stamina and posterior-chain fatigue make the full prescription inaccessible without advanced capacity.
Benchmark Times for AGOQ 15.4
- Elite: <7:00
- Advanced: 8:30-10:00
- Intermediate: 12:00-14:00
- Beginner: >25:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Stamina reflects the repeated submaximal work and resistance to local fatigue in heavy Deadlifts, Box Jumps, and Handstand Push-Ups.
- Strength (8/10): Strength reflects the absolute force and loading requirement of heavy Deadlifts, Box Jumps, and Handstand Push-Ups.
- Power (7/10): Power reflects the need for forceful, fast contractions while completing heavy Deadlifts, Box Jumps, and Handstand Push-Ups.
- Speed (6/10): Speed reflects cycle rate, transitions, and the value of moving quickly through heavy Deadlifts, Box Jumps, and Handstand Push-Ups.
- Flexibility (5/10): Flexibility reflects the usable range of motion needed to perform heavy Deadlifts, Box Jumps, and Handstand Push-Ups safely and efficiently.
- Endurance (4/10): Endurance reflects the sustained breathing and cardiovascular demand of heavy Deadlifts, Box Jumps, and Handstand Push-Ups.
Movements
- Deadlift
- Box Jump
- Handstand Push-Up
Scaling Options
Use the official age-division variation when applicable, or reduce Deadlift load, box height, and Handstand Push-Up range so each movement can be completed in repeatable sets.
Scaling Explanation
The descending 21-15-9 structure should remain intact. Scaling the three limiting dimensions prevents failure at the wall or bar while retaining the posterior-chain, jumping, and pressing interference.
Intended Stimulus
A demanding descending triplet with deliberate early pacing. Deadlifts and Box Jumps should stay steady while Handstand Push-Ups are broken before failure.
Coach Insight
Plan Handstand Push-Up sets before starting and protect lockout quality. Move continuously on Box Jumps and keep Deadlift breaks short; pressing failure is the costliest outcome.
Benchmark Notes
Benchmarks use the 40-49 Rx prescription. A 15-minute L5 requires roughly 6.7 scored reps per minute across 135 reps, while L10 at 7:00 requires 19.3 reps per minute and near-continuous Handstand Push-Up capacity.
Modality Profile
Handstand Push-Ups and Box Jumps contribute gymnastics, while the heavy Deadlifts make weightlifting the larger time and failure constraint.
