Workout Description

Why This Workout Is Hard

The 70% front squats (likely 185-225lbs for average athletes) combined with handstand push-ups creates a challenging shoulder/core fatigue pattern. Taking front squats from the ground adds significant difficulty - essentially clean + front squat for 45 total reps. The 21-15-9 format prevents meaningful recovery between rounds. Most athletes will struggle with the barbell cycling and HSPU volume under accumulating fatigue, requiring scaling of weight or movements.

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 volume of front squats at 70% 3RM plus handstand push-ups and toes-to-bar will severely test upper body and leg muscular endurance.
• Endurance (7/10): The 21-15-9 format with rowing calories creates significant cardiovascular demand, especially when combined with the metabolic stress from front squats and gymnastics movements.
• Flexibility (7/10): Handstand push-ups require excellent shoulder mobility, toes-to-bar demand hip and hamstring flexibility, front squats need ankle and hip mobility.
• Strength (6/10): Front squats at 70% of 3RM from the ground require significant strength, while handstand push-ups demand considerable pressing strength overhead.
• Speed (6/10): The descending rep scheme encourages fast transitions and aggressive pacing, with grip and shoulder fatigue creating urgency to move quickly.
• Power (4/10): Rowing for calories has some power component, and explosive hip drive from front squats taken from ground adds moderate power demands.

Movements

• Front Squat
• Toes-to-Bar
• Handstand Push-Up
• Row

Benchmark Notes

This workout follows a 21-15-9 format similar to Fran, but with different movements. I'll analyze each component and use Fran as the primary anchor for comparison. Movement Analysis: - Row (calories): 45 total calories across 21-15-9. Elite rowers: ~1.5-2 sec/cal, recreational: 3-4 sec/cal - Front Squat (70% 3RM from ground): Heavy loading requiring singles/doubles with rest. 45 total reps. Elite: 3-4 sec/rep, recreational: 6-8 sec/rep including rest - Handstand Push-Ups: 45 total reps. In complex workouts, elite: 8-12 sec/rep with breaks, recreational: 15-20 sec/rep - Toes to Bar: 45 total reps. Elite: 1.5-2.5 sec/rep, recreational: 3-4 sec/rep with breaks Round-by-Round Breakdown (Elite Level): Round 1 (21 reps): Row 35-40 sec, Front Squat 70-80 sec, HSPU 25-30 sec, T2B 35-40 sec = ~165-190 sec Round 2 (15 reps): Row 25-30 sec, Front Squat 50-60 sec, HSPU 20-25 sec, T2B 25-30 sec = ~120-145 sec (1.1x fatigue) Round 3 (9 reps): Row 15-20 sec, Front Squat 30-35 sec, HSPU 12-15 sec, T2B 15-20 sec = ~72-90 sec (1.2x fatigue) Transitions: 4 movements × 3 rounds × 3-5 sec = 36-60 sec Total Elite Time: 240-280 seconds (4:00-4:40) Compared to Fran anchor (21-15-9 Thruster 95/65 + Pull-Up): - Fran L10: 120-140 sec - This workout is significantly more demanding due to: 1. Heavy front squats from ground (vs. moderate thrusters) 2. Handstand push-ups (vs. pull-ups) 3. Additional rowing and T2B components 4. Four movements vs. two Expected time roughly 2x Fran due to complexity and loading. Final Benchmarks: L10: 240-280 sec (4:00-4:40) L5: 360-420 sec (6:00-7:00) L1: 600-720 sec (10:00-12:00)

Modality Profile

4 movements total: Row (M), Front Squat (W), Handstand Push-Up (G), Toes-to-Bar (G). Two gymnastics movements (50%), one monostructural (25%), one weightlifting (25%).