Workout Description

Why This Workout Is Hard

While the movement pattern progresses in complexity (DL→Clean→Push Press), the loads are relatively light for each movement. The descending rep scheme (21-15-9) provides natural rest opportunities between movements. The barbell cycling will create some cumulative fatigue, but the weight progression allows athletes to maintain steady pacing. Most CrossFitters can complete this as prescribed in 12-15 minutes.

Benchmark Times for Andre Fletcher

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume of 225 reps challenges muscular endurance, particularly in shoulders and posterior chain. Grip endurance becomes a limiting factor.
• Endurance (7/10): Five rounds of compound lifts with moderate loads creates sustained cardiovascular demand. The 21-15-9 rep scheme keeps heart rate elevated throughout each round.
• Speed (7/10): Quick transitions between movements and fast cycling of lighter weights is essential for a good time. The 21-15-9 format rewards efficient movement.
• Power (6/10): Clean and push press are explosive movements. Even with lighter loads, power production is key for efficient cycling of these movements.
• Flexibility (5/10): Clean and push press require decent mobility in ankles, hips, and shoulders. Front rack position demands moderate flexibility.
• Strength (4/10): Moderate loads across all movements allow for continuous work without maximal strength demands. Weight progression from deadlift to push press tests strength endurance.

Movements

• Deadlift
• Clean
• Push Press

Scaling Options

Level 1 (Intermediate): Deadlift 45/35lb, Clean 65/45lb, Push Press 75/55lb. Level 2 (Beginner): Deadlift with kettlebell/dumbbell (35/25lb), power clean or front squat, strict press or push press from rack. Volume options: Reduce to 15-12-9 or 3 rounds. Movement substitutions: Replace cleans with front squats if technique is inconsistent. Use dumbbell movements if barbell cycling is limited.

Scaling Explanation

Scale if unable to perform 15+ unbroken deadlifts at prescribed weight or if clean technique deteriorates under fatigue. Athletes should maintain consistent movement patterns through all five rounds - scale weight or reps if form breaks down significantly. Target completion time is 12-18 minutes. Prioritize maintaining power output and proper positions over prescribed weights. If rounds are taking over 4 minutes, reduce load or volume to preserve intended stimulus.

Intended Stimulus

Moderate-length glycolytic workout targeting muscular endurance and power output, typically lasting 12-18 minutes. The ascending weight progression challenges athletes to maintain intensity while managing fatigue. Primary focus is on posterior chain strength endurance with increasing technical demand as weights get heavier.

Coach Insight

Break deadlifts into 2-3 sets early (12-9 or 8-7-6) to preserve grip strength. Quick touch-and-go on lighter deadlifts, but reset position on cleans. Push press should be singles or doubles by round 3. Rest 10-15 seconds between movements rather than failing mid-set. Watch for technical breakdown on cleans as fatigue sets in - maintain vertical torso and full hip extension. Most athletes hit a wall in round 4 - plan for this by breaking up sets earlier.

Benchmark Notes

This workout is most similar to DT (5 rounds of barbell cycling) but with lighter loads and different rep scheme. Analysis: 1. Base movement times (fresh): - Deadlift (65/45): 1.5s/rep × 21 = 31.5s - Clean (85/65): 2s/rep × 15 = 30s - Push Press (105/85): 2s/rep × 9 = 18s 2. Round breakdown with fatigue: Round 1: 79.5s + 15s transitions Round 2: 85s + 15s transitions Round 3: 95s + 15s transitions (1.2x fatigue) Round 4: 100s + 15s transitions (1.25x fatigue) Round 5: 110s + 15s transitions (1.4x fatigue) 3. Total theoretical time: ~530s for elite 4. Comparing to DT anchor (360-420s elite male): - This workout has more total reps (225 vs 135) - But significantly lighter loads - Expect ~25% slower than DT Final targets (M/F): L10: 5:00/6:00 L5: 9:00/10:30 L1: 16:00/18:00

Modality Profile

All three movements (Deadlift, Clean, Push Press) are weightlifting movements involving external loads with a barbell. No gymnastics or monostructural movements are present.