Workout Description

Why This Workout Is Medium

Estimated density is low-moderate: about 270 total reps with an average load factor ~0.83 over ~14 minutes (~16 units/min → 20 density points). Movement complexity averages ~50 (mix of basic, moderate, and high-skill thrusters). Time domain falls in 12–20 minutes (70 points). Applying the 21-15-9 descending modifier (×0.95) yields a final score in the low-40s, mapping to Medium.

Benchmark Times for Annie, Are You OK?

• Elite: <10:00
• Advanced: 11:00-12:00
• Intermediate: 13:00-14:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume (270 reps) taxes shoulders, legs, and hips. Managing sets and short rests is crucial to avoid local muscular fatigue, especially in thrusters, wall balls, and SDLHP.
• Endurance (6/10): Sustained breathing and heart rate from rowing and burpees across 12–16 minutes. Cardio matters, but repeated loaded sets and frequent transitions prevent a pure endurance feel.
• Speed (6/10): Quick, consistent rep cadence and snappy transitions are rewarded. It’s not an all-out sprint, but faster cycling with minimal chalk and setup time meaningfully improves scores.
• Power (5/10): Explosive hip extension drives med-ball cleans, SDLHP, wall balls, and thrusters. Power matters for efficient reps, though the sustained volume dampens peak explosiveness.
• Strength (3/10): Loads are intentionally light-to-moderate, emphasizing cycling capacity over max strength. Most athletes won’t be limited by absolute strength if they scale appropriately.
• Flexibility (3/10): Requires reliable front rack, squat depth, and overhead positions. Not extreme mobility, but poor positions will slow cycle speed and increase fatigue in thrusters and wall balls.

Movements

• Thruster
• Medicine Ball Clean
• Sumo Deadlift High Pull
• Burpee
• Wall Ball Shot
• Row

Scaling Options

Scale to: 15-12-9 with 15/12/9 cal row • 45/35 lb bar for thruster/SDLHP + 14/10 lb med-ball and wall ball • Up-Downs for burpees and Med-Ball Deadlift instead of Med-Ball Clean

Scaling Explanation

Reduces volume and loading while preserving movement patterns and the fast, continuous feel so athletes keep moving and finish near the intended time window.

Intended Stimulus

Fast but controlled chipper. Light loads let you keep sets big while heart rate climbs. Aim for steady rowing, manageable but assertive sets on thrusters and wall balls, and smooth, unbroken burpees. Minimal transition time, quick breathing control, and small breaks keep you moving to finish in 10–16 minutes.

Coach Insight

Pace the row and first 21s so you can attack the 15s. Keep transitions under five seconds and plan small, intentional breaks on barbell work. The one tip: breathe and move—don’t stall. Short rests beat long chalk breaks. Avoid death-gripping the bar and letting the 21s blow you up. Keep reps tidy and elbows high on SDLHP.

Benchmark Notes

These times span beginner to elite finishes for a 6-movement, 21-15-9 sprint-chipper. If you’re new, plan around the cap (20:00). Intermediate athletes aim near 14:00. Advanced should break 12:00, with elites approaching 10:00 by holding fast sets and brisk transitions.

Modality Profile

Six movements split across one monostructural (row), one gymnastics (burpee), and four weightlifting elements (thruster, SDLHP, med-ball clean, wall ball). Using movement count as proxy, weightlifting dominates about two-thirds of the work, with cardio and bodyweight each contributing roughly one-sixth.

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