Workout Description

Why This Workout Is Hard

The 21-15-9 rep scheme creates significant metabolic demand with no built-in rest. While T2B and DB Thrusters are manageable individually, their combination targets core/midline stability continuously. The thrusters become increasingly challenging as core fatigue accumulates from T2B. Most athletes will need to break up both movements, especially in the round of 21, making this a 4-6 minute sprint.

Benchmark Times for Annabelle

• Elite: <3:30
• Advanced: 4:00-4:45
• Intermediate: 5:30-6:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Core and shoulder girdle endurance heavily taxed through toes-to-bar. Thrusters challenge leg and upper body stamina through multiple muscle groups.
• Endurance (7/10): High-rep couplet with compound movements creates significant cardiovascular demand. The descending rep scheme allows for sustained intensity throughout the workout.
• Flexibility (7/10): Toes-to-bar requires significant shoulder and hip mobility. Thrusters demand ankle, hip, and shoulder flexibility throughout full range.
• Speed (7/10): Quick transitions and cycle rates are crucial for both movements. Descending rep scheme encourages faster pacing.
• Power (6/10): Thrusters are inherently a power movement. Toes-to-bar requires hip explosion when performed efficiently at high rep counts.
• Strength (4/10): Moderate dumbbell load for thrusters requires strength, but not maximal. Toes-to-bar demands core and grip strength.

Movements

• Toes-to-Bar
• Thruster

Scaling Options

Level 1: Knee raises + DB thrusters at 35/25 lbs. Level 2: V-ups + DB thrusters at 40/30 lbs. Level 3: Hanging knee raises + full weight. Reduce to 15-12-9 rep scheme for beginners. Advanced athletes can add weight or maintain larger sets. Time cap at 15 minutes.

Scaling Explanation

Scale if unable to perform 5+ unbroken toes-to-bar or 10+ unbroken thrusters at prescribed weight. Prioritize full range of motion on T2B over volume. Athletes should finish between 6-12 minutes while maintaining consistent movement standards. Scale load or movement if shoulder fatigue compromises overhead position. Goal is to maintain intensity while ensuring safety in overhead position and core control.

Intended Stimulus

Moderate-intensity glycolytic workout targeting 6-12 minutes. Primary focus is on midline stability and overhead positioning while maintaining power output. Tests grip endurance and shoulder stamina through combined gymnastics and weightlifting movements.

Coach Insight

Break toes-to-bar into sets of 7-8 early to preserve grip. For thrusters, aim for sets of 8-7-6 in first round, 6-5-4 in second, 5-4 in final round. Quick transitions between movements are key. Keep dumbbell rack position tight to body. Common failure point is grip fatigue leading to broken sets in round of 15. Consider alternating T2B and thrusters to manage fatigue.

Benchmark Notes

This is a 21-15-9 couplet similar to Fran but with toes-to-bar instead of pull-ups and dumbbell thrusters instead of barbell. Using Fran as the primary anchor (2:00-2:20 elite men, 2:20-2:50 elite women). Movement breakdown: - Toes-to-Bar: 1.5-2.5s per rep fresh - DB Thrusters: 2-3s per rep fresh Round 1 (21 reps each): - T2B: ~45s (likely broken into 12-9 or 11-10) - DB Thrusters: ~50s (likely broken into 12-9) - Transition: 5s Total: ~100s Round 2 (15 reps each): - T2B: ~35s (likely broken into 8-7) - DB Thrusters: ~40s (likely broken into 8-7) - Transition: 5s - Fatigue multiplier: 1.1x Total: ~88s Round 3 (9 reps each): - T2B: ~22s (likely broken into 5-4) - DB Thrusters: ~25s (likely unbroken) - Fatigue multiplier: 1.2x Total: ~57s Projected elite times: 210-240s (3:30-4:00) Slightly slower than Fran due to: 1. Toes-to-bar requiring more setup than pull-ups 2. Dumbbell thrusters being less efficient than barbell Recap: Men: L10: 3:30-4:00 L5: 6:30-7:30 L1: 12:00-13:00 Women: L10: 4:00-4:45 L5: 7:30-8:30 L1: 13:00-14:00

Modality Profile

Toes-to-Bar is a gymnastics movement (bodyweight), Thruster is a weightlifting movement (barbell). With two movements split between G and W modalities, each gets 50%.