Workout Description

Why This Workout Is Very Hard

The 500/300lb tire flips represent a significant load that will be challenging even when fresh. Combining this with push presses and burpees in a 21-15-9 format creates severe fatigue accumulation with no built-in rest. The tire flips will tax the posterior chain and grip, making the push presses increasingly difficult, while burpees become exponentially harder under this fatigue. Most average CrossFitters will need to scale the tire weight significantly.

Benchmark Times for Guido

• Elite: <4:30
• Advanced: 5:00-5:40
• Intermediate: 6:20-7:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): The combination of heavy tire flips and push presses taxes upper body stamina, while burpees challenge full-body muscular endurance throughout.
• Strength (8/10): Heavy tire flips require significant strength, while push presses at moderate loads maintain strength demands throughout the workout.
• Endurance (7/10): High-rep scheme combined with heavy tire flips and full-body movements creates significant cardiovascular demand, especially with the descending rep scheme pushing pace.
• Power (7/10): Tire flips and push presses are inherently explosive movements, requiring significant power output throughout all sets.
• Speed (6/10): Descending rep scheme (21-15-9) encourages faster cycling of movements, especially during burpees and lighter push presses.
• Flexibility (4/10): Standard mobility required for push press overhead position and burpee movements, with some hip mobility for tire flips.

Movements

• Tire Flip
• Push Press
• Burpee

Scaling Options

Tire flip options: Reduce weight to 300/200lb, or substitute heavy sandbag-to-shoulder or deadlifts. Push press: Scale to 75/55lb or 65/45lb while maintaining power output. Sub strict press if shoulder mobility is limited. Burpees: Step-back variation or eliminate jump at top. For volume, consider 15-12-9 rep scheme or cap time at 15 minutes.

Scaling Explanation

Scale if unable to perform 5+ unbroken tire flips safely or if push press weight cannot be done for sets of 5+ when fresh. Priority is maintaining power output and proper bracing/loading positions under fatigue. Target time domain is 8-15 minutes - if workout projects longer, reduce load or volume. Form deterioration on tire flips is key indicator for scaling needed.

Intended Stimulus

Moderate-length glycolytic workout (8-15 minutes) combining heavy power movements with bodyweight conditioning. Primary focus is power endurance and mental toughness under load. The descending rep scheme allows initial power expression before accumulated fatigue.

Coach Insight

Break tire flips into sets of 5-6 from the start - don't attempt large unbroken sets. Quick reset between flips is crucial. For push press, consider sets of 7-8 in first round, 5-6 in second, 3-4 in final round. Burpees should be steady but deliberate - maintain good hip extension and don't rush the landing. Most athletes break down in the round of 15 when fatigue hits - plan transitions and rest periods accordingly.

Benchmark Notes

This is a 21-15-9 rep scheme similar to Fran, but with tire flips, push press, and burpees. Using Fran as the closest anchor (2:00-2:20 elite male, 2:20-2:50 elite female). Breakdown for elite male (L10): Tire Flips (500lb) - 21 reps: 3.5s/rep × 21 = 74s (includes setup) - 15 reps: 4s/rep × 15 = 60s (1.15x fatigue) - 9 reps: 4.5s/rep × 9 = 41s (1.3x fatigue) Push Press (95lb) - 21 reps: 2s/rep × 21 = 42s - 15 reps: 2.3s/rep × 15 = 35s (1.15x fatigue) - 9 reps: 2.5s/rep × 9 = 23s (1.25x fatigue) Burpees - 21 reps: 3s/rep × 21 = 63s - 15 reps: 3.5s/rep × 15 = 53s (1.15x fatigue) - 9 reps: 4s/rep × 9 = 36s (1.3x fatigue) Transitions: ~15s total Total for elite: ~270s (4:30) Scaling up from here using standard 21-15-9 progression patterns and accounting for the heavy tire flips making this ~25% slower than Fran due to setup requirements and higher fatigue factor. Recap: Male L10: 4:30-5:00 Male L5: 7:00-7:30 Male L1: 12:00-13:00 Female L10: 5:30-6:00 Female L5: 8:30-9:00 Female L1: 14:00-15:00

Modality Profile

Tire Flip and Push Press are weightlifting (W) movements as they involve external loads. Burpee is a gymnastics (G) movement. With 2 weightlifting movements and 1 gymnastics movement, the split is approximately 67% W and 33% G.