Workout Description
Metabolic Conditioning Prep:Ring Dip Skill Work10-sec. Top of Ring Dip Hold (Quick Scale: Plank Hold)10-sec. Bottom of Ring Dip Hold (Quick Scale: Feet on ground)2 sets5 Ring Dip Negatives (3-sec. tempo)5 Strict Dips (Quick Scale: Box Dips)2 sets5-10 Kipping Ring Dips (Quick Scale: Weighted Box Dips – place a light DB or Plate on your hips)2 sets* Rest as needed between all sets. Review and Prep for Thrusters-Front Squat—Squat Stance Push Press—Thruster—CyclingThen, perform:3×7 Thrusters (unbroken)Work to desired workout weight. Now we Prep for the Workout9 Wall Balls6 Ring Dips9 Thrusters6 Ring Dips* Use workout modifications.Metabolic Conditioning:21-15-9Wall Balls (20/14 lb.)Ring DipsRest 2 min.15-12-9Thrusters (115/75 lb.)Ring DipsScore: Time to complete rest included.
Why This Workout Is Hard
The 21-15-9 descending rep scheme with wall balls and ring dips creates continuous high-intensity work with minimal rest. Ring dips are a significant limiting factor—they demand shoulder stability and grip strength while fatigued. The thruster weight (115/75) is moderate but becomes challenging after accumulated shoulder and leg fatigue. The 2-minute rest between sections provides some recovery, but the combination of skill-dependent movements, moderate-heavy loading, and sustained volume makes this Hard for the average athlete.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High total volume across wall balls, ring dips, and thrusters (63 total reps) challenges muscular endurance. Repeated efforts on upper body pulling and lower body pushing create significant fatigue accumulation.
- Endurance (7/10): The 21-15-9 and 15-12-9 descending rep schemes with minimal rest demand sustained cardiovascular output. The 2-minute rest between sections allows partial recovery but overall aerobic capacity is heavily tested.
- Speed (7/10): Descending rep format (21-15-9, 15-12-9) incentivizes quick cycling and minimal transition time. Continuous movement with only one 2-minute rest demands efficient pacing and rapid rep execution throughout.
- Strength (6/10): Thrusters at 115/75 lb. represent moderate loads requiring force production. Ring dips demand bodyweight strength. The skill work emphasizes strength positions but the workout format prioritizes endurance over maximal effort.
- Power (6/10): Wall balls and kipping ring dips require explosive hip and upper body power. Thrusters demand power in the drive phase. However, descending rep schemes and fatigue reduce explosive intent as workout progresses.
- Flexibility (4/10): Wall balls and thrusters require moderate shoulder and hip mobility. Ring dips demand shoulder flexibility and stability. Overall mobility demands are moderate, not extreme, for these movements.
Movements
- Wall Ball
- Thruster
- Ring Dip
- Dip
- Plank
Modality Profile
Workout contains 2 unique movements: Ring Dips (Gymnastics - bodyweight movement) and Thrusters (Weightlifting - barbell with external load). Wall Balls are also present but are a variation of the same weightlifting modality. The prep work (holds, negatives, strict dips, kipping dips) are all ring dip variations, and the thruster prep (front squat, push press) are thruster variations. This results in a 50/50 split between Gymnastics and Weightlifting.
