Workout Description
For time:
21-15-9
Echo Bike calories
Bar-facing burpees
Thrusters (61/43 kg)
Time cap: 9 minutes
Why This Workout Is Very Hard
For the average CrossFit athlete, Hard Times is Very Hard because 45 Echo Bike calories and 45 bar-facing burpees repeatedly pre-fatigue the legs and breathing required for 45 thrusters at 134/95 lb. The barbell is heavy for this volume, and every round combines floor transitions with overhead work under a 9-minute cap. Multiple simultaneous limiters make safe Rx completion realistic only for experienced athletes.
Benchmark Times for Semifinals 22.22: CrossFit Strength in Depth: Hard Times
- Elite: <6:00
- Advanced: 7:00-8:00
- Intermediate: 9:00-0:2.2
- Beginner: >0:0.6
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): One hundred thirty-five total calories and repetitions create severe leg, shoulder, and trunk fatigue across three continuous descending rounds. Local fatigue therefore matters even when another domain is the primary scoring limiter.
- Speed (8/10): The descending 21-15-9 format and 9-minute cap reward fast transitions and cycling, while the heavy bar punishes unsustainable opening speed.
- Endurance (7/10): Forty-five bike calories and 45 burpees keep breathing near threshold throughout the 9-minute window and directly constrain thruster recovery. Breathing control still determines how consistently the athlete can execute the full prescription.
- Power (7/10): Bike acceleration, burpee jumps, and heavy thruster drive all require repeatable explosive leg extension through a dense work window. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.
- Strength (6/10): Cycling 134/95-lb thrusters for 45 repetitions demands substantial relative strength after the bike and burpees have fatigued the legs. Force production must remain technically sound as the workout's other demands accumulate.
- Flexibility (3/10): Efficient thruster depth and overhead lockout require adequate ankle, hip, thoracic, and shoulder mobility under escalating fatigue. Adequate mobility supports safe standards and efficient positions throughout the complete workout.
Movements
- Air Bike
- Bar-Facing Burpee
- Thruster
Scaling Options
Reduce the thruster to a load that permits sets of at least 5-7 under fatigue, and lower bike or burpee volume proportionally if needed to preserve the cap.
Scaling Explanation
Scale if 134/95 lb cannot be cycled confidently or floor transitions cause long stops. Preserve the three-way leg interference, descending urgency, and a finish or meaningful final-round effort inside nine minutes.
Intended Stimulus
A dense 5-9 minute race that layers heavy thruster stamina onto bike and burpee fatigue. Athletes should move continuously while preserving enough leg drive and front-rack quality for the final barbell set.
Coach Insight
Stay just below a sprint on the opening bike, use a sustainable burpee cadence, and split 21 thrusters before failure. Shorten breaks through 15 and 9 while keeping the bar path vertical and lockout secure.
Benchmark Notes
Heavy thruster cycling after bike and burpee leg fatigue is the primary limiter. L1-L6 are ranked by 0.4-2.4 rounds at the cap; L7-L10 finish from 8:30 to 5:30, with L10 requiring about 1:50 per descending round on average.
Modality Profile
Counting each unique movement once per modalityPrompt.ts, Bar-Facing Burpee is gymnastics, Air Bike is monostructural, and Thruster is weightlifting, producing G 40%, M 30%, and W 30%.
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