Workout Description

Why This Workout Is Hard

This combines a fast 21-15-9 triplet with a moderate barbell (95/65 lb) and high breathing demand from lateral bar-over burpees, then immediately transitions into a heavy clean complex under fatigue. The volume is moderate (135 metcon reps), the time domain is sub-10 for many, and the strength piece requires solid technique and poise.

Benchmark Times for Ignite

• 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 (7/10): Moderate volume (135 reps) challenges leg and midline endurance, with sustained barbell cycling and consistent burpee cadence requiring repeatable contraction without long breaks.
• Power (7/10): Explosive hip extension in the cleans and aggressive drive in thrusters demand power output, especially as athletes push heavier singles after the metcon.
• Strength (7/10): The post-metcon clean complex allows near-maximal loading under fatigue. While not a pure 1RM, it demands strength, bracing, and quality positions after a taxing triplet.
• Speed (7/10): Efficient barbell cycling and quick burpee turnover reward speed. Fast transitions and deliberate singles in the lifting segment maintain momentum without excessive setup time.
• Endurance (6/10): Burpees and thruster breathing drive a strong aerobic demand, especially if athletes keep transitions tight. The effort stays near threshold for several minutes before settling during the lifting portion.
• Flexibility (3/10): Requires front rack mobility, overhead position for thrusters, and squat depth for the hang squat clean. Demands are standard, not extreme, but poor mobility will slow cycling and limit loading.

Scaling Options

Scale to: 75/55 lb thrusters • Step-over burpees (or bar-facing burpees) • 15-12-9 reps • Anchored or tuck sit-ups • Complex as Power Clean + Hang Power Clean or reduce to challenging triples/singles

Scaling Explanation

Adjusting load, reps, and burpee variation preserves the sprinty stimulus while ensuring solid positions; modifying the clean complex lets athletes train heavy mechanics under fatigue without sacrificing safety.

Intended Stimulus

Fast and intense opener, then composed heavy lifting. Aim to push the 21-15-9 with minimal resting—steady burpee rhythm, manageable thruster sets, quick sit-ups. After finishing, breathe, reset, and build to a heavy but clean single complex. You should feel gassed but in control, with focus shifting from speed to quality lifting.

Coach Insight

Pace the 21s just under redline—small, planned breaks on thrusters; smooth, no-stop burpees; fast sit-ups to catch breath. Most important: Earn lifting time. Finish metcon promptly, then take 2–3 minutes to recover before building in 2–3 smart jumps. Avoid the big mistake: racing sloppy cleans. Pull under, stand tall, then reset your hook grip for the hang.

Benchmark Notes

The times reflect completion of the 21-15-9 only. Beginners may need 15–16 minutes, leaving little time to lift. Intermediates target 8–10 minutes. Advanced athletes finish in 5–7 minutes, preserving more time to build to a heavy clean complex.

Modality Profile

The metcon blends one weightlifting movement (thruster) with two gymnastics movements (burpees and sit-ups). Then the workout dedicates the remaining time to a heavy barbell complex. Across the session, time and emphasis tilt slightly toward weightlifting, with no monostructural component.

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