Workout Description

Why This Workout Is Hard

The 225/155lb deadlifts are moderately heavy for most athletes, but the 21-15-9 descending ladder creates significant fatigue accumulation without built-in rest. The combination of bike calories (metabolic demand), heavy deadlifts (posterior chain loading), and box jumps (leg power under fatigue) creates multiple limiting factors. The continuous nature means grip fatigue from deadlifts directly impacts the remaining movements, making this challenging for average athletes.

Benchmark Times for WOD

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

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep counts (45 total per movement) will heavily tax grip strength from deadlifts, leg stamina from box jumps, and overall muscular endurance throughout.
• Endurance (7/10): The 21-15-9 format with bike calories creates significant cardiovascular demand, especially when combined with heavy deadlifts and explosive box jumps in a time-pressured environment.
• Speed (7/10): The 21-15-9 format encourages fast transitions and aggressive pacing, with bike calories and box jumps allowing for rapid cycling when executed efficiently.
• Strength (6/10): 225/155 deadlifts represent moderate to heavy loading that will challenge absolute strength, especially as fatigue accumulates through the descending rep scheme.
• Power (6/10): Box jumps are purely explosive, bike requires power output for speed, creating significant power demands mixed with strength grinding from deadlifts.
• Flexibility (3/10): Deadlifts require hip hinge mobility, box jumps need ankle/hip flexibility for landing, but overall mobility demands are moderate for this movement combination.

Movements

• Deadlift
• Bike
• Box Jump

Benchmark Notes

This workout follows a 21-15-9 format with three movements: Calorie Bike, Deadlift (225/155), and Box Jump (24/20). I'll analyze this by comparing to the closest anchor benchmark - Fran (21-15-9 Thruster 95/65 + Pull-Up) - and adjusting for movement differences. Movement Analysis: - Calorie Bike: 45 total calories (21+15+9). Elite pace ~3-4 sec/cal, intermediate ~4-5 sec/cal, novice ~5-7 sec/cal - Deadlift 225/155: 45 total reps. Heavier than typical Fran loading. Elite ~2-3 sec/rep, intermediate ~3-4 sec/rep, novice ~4-6 sec/rep - Box Jump 24/20: 45 total reps. Elite ~1.5-2 sec/rep, intermediate ~2-3 sec/rep, novice ~3-4 sec/rep Round-by-Round Breakdown (Elite Male): Round 1 (21 reps each): Bike 63-84 sec, Deadlift 42-63 sec, Box Jump 32-42 sec = 137-189 sec Round 2 (15 reps each): Bike 45-60 sec, Deadlift 30-45 sec, Box Jump 23-30 sec = 98-135 sec (1.1x fatigue) Round 3 (9 reps each): Bike 27-36 sec, Deadlift 18-27 sec, Box Jump 14-18 sec = 59-81 sec (1.2x fatigue) Transitions: ~15-20 sec total Total Elite Time: ~240-280 seconds Compared to Fran anchor (L10: 120-140 sec), this workout is significantly longer due to: 1. Heavier deadlift loading (225 vs 95 thruster equivalent) 2. Calorie bike requiring more time than pull-ups 3. Box jumps adding volume Expected time roughly 2x Fran due to these factors. Final Targets: L10 (Elite): 240-280 sec (4:00-4:40) L5 (Average): 420 sec (7:00) L1 (Novice): 720 sec (12:00)

Modality Profile

Three movements across all modalities: Box Jump (Gymnastics - bodyweight movement), Bike (Monostructural - cyclical cardio), Deadlift (Weightlifting - barbell movement). Equal distribution with slight weighting to Weightlifting.