Workout Description

Why This Workout Is Very Hard

A high-volume, mixed-modal mash-up of Fran, Elizabeth, and Diane: 270 total reps with moderate barbell loads and advanced gymnastics (ring dips, HSPU). Expect 22–35 minutes for most RX athletes. Major shoulder and grip fatigue, barbell cycling under fatigue, and strict standards elevate complexity and intensity. Not extreme loads or duration, but demanding throughout.

Benchmark Times for One Bar, Three Girls

• Elite: <22:30
• Advanced: 25:00-27:00
• Intermediate: 29:00-31:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High total volume (270 reps) with repeated pressing and pulling demands creates significant local muscular endurance fatigue, especially in shoulders, triceps, and grip.
• Power (6/10): Thrusters and squat cleans reward powerful hip extension, though fatigue turns output into sustainable power more than max explosiveness.
• Endurance (6/10): Sustained mixed-modal effort for 20–35 minutes taxes aerobic capacity without any pure cardio element. Breathing should stay controlled but challenged throughout long barbell and gymnastics sets.
• Strength (6/10): Moderate barbell loads (135/95) and bodyweight pressing strength requirements (ring dips, HSPU) demand baseline strength, though maximal strength isn’t the limiter.
• Speed (5/10): Not a pure sprint. Smart set breaks and quick transitions matter, but sustained pacing beats all-out speed early on.
• Flexibility (4/10): Requires solid front rack, overhead squat/press positions, and shoulder extension for ring dips and HSPU, but not extreme mobility beyond standard CrossFit ROM.

Movements

• Squat Clean
• Thruster
• Ring Dip
• Deadlift
• Handstand Push-Up
• Pull-Up

Scaling Options

Scale to: 95/65 lb + kipping pull-ups + box/bench dips + pike HSPU • 115/75 lb + banded pull-ups/dips + 1–2 abmats HSPU • 15-12-9 at 95/65 lb with ring rows, push-ups, and DB strict press

Scaling Explanation

These options preserve the stimulus by reducing load and skill to maintain steady sets, protect pressing volume, and keep total time within the intended range.

Intended Stimulus

A steady grind with sharp, manageable sets. Breathing should be elevated the entire time, but the limiter is shoulder/triceps endurance and grip. Break reps before failure, keep rest short, and move smoothly between stations. The best efforts feel controlled early and aggressive in the final 9s.

Coach Insight

Pace the 21s. Start with submax sets you can repeat and keep rest to 5–10 seconds. Cycle the barbell efficiently; don’t chase giant sets. Biggest tip: Protect your press—stop 2–3 reps before failure on dips and HSPU so you don’t stall. Avoid death-gripping the pull-up bar, sloppy front racks, and no-rep depth/lockout. Transitions should be fast.

Benchmark Notes

Times are graded from slower to faster finishes. If you’re near the top (24–40 minutes), scale to keep intensity. Mid-pack athletes should land around 25–32 minutes. Advanced athletes push under 25. Use the time cap as guidance—prioritize steady sets and minimal rest.

Modality Profile

Half gymnastics (pull-ups, ring dips, handstand push-ups) and half weightlifting (thrusters, squat cleans, deadlifts). No monostructural element. Time is split relatively evenly between upper-body gymnastics fatigue and moderate-load barbell cycling under fatigue.

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