Workout Description

Why This Workout Is Hard

Above knee squat cleans at 135/95 are moderate-heavy for most athletes, but the 21-15-9 rep scheme creates significant fatigue accumulation without built-in rest. Ring dips compound this by targeting shoulders/triceps after the cleans tax the entire posterior chain. The continuous nature prevents recovery, and most athletes will need multiple breaks on the 21s and 15s, especially on ring dips which are technically demanding under fatigue.

Benchmark Times for WOD

• Elite: <4:30
• Advanced: 5:00-5:30
• Intermediate: 6:00-7:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of upper body pressing (45 ring dips) and posterior chain work (45 squat cleans) will heavily tax muscular endurance systems.
• Power (8/10): Squat cleans are inherently explosive movements requiring rapid force production from the floor through the catch position under fatigue.
• Endurance (7/10): The descending rep scheme with heavy squat cleans and ring dips creates significant cardiovascular demand, especially as fatigue accumulates through the rounds.
• Strength (7/10): 135/95lb squat cleans require significant strength, particularly as fatigue sets in. Ring dips also demand considerable upper body strength throughout.
• Flexibility (6/10): Squat cleans require good ankle, hip, and thoracic mobility. Ring dips demand shoulder flexibility and stable bottom position at depth.
• Speed (6/10): Fast transitions between movements and maintaining cycling speed on both exercises is crucial for competitive times in this couplet format.

Movements

• Ring Dip
• Hang Squat Clean

Scaling Options

Weight: Reduce to 115/75 or 95/65 lbs (15-30% reduction). Movement subs: Power clean + front squat, or hang squat clean. For ring dips: banded ring dips, box dips, or push-ups. Volume: Consider 15-12-9 or 12-9-6 rep scheme. Time cap: 15 minutes.

Scaling Explanation

Scale weight if you can't perform 5+ unbroken squat cleans at prescribed load or if form breaks down significantly. Scale ring dips if you can't perform 5+ strict ring dips. Priority is maintaining intensity over load - better to move lighter weight quickly than grind through heavy reps. Target is completing workout in 6-12 minutes with consistent movement quality.

Intended Stimulus

High-intensity glycolytic workout lasting 6-12 minutes. Tests power endurance and ability to maintain output under fatigue. Primary challenge is muscular endurance with heavy loading on posterior chain and pressing strength. Energy system focus is glycolytic with phosphagen system recruitment on heavier squat cleans.

Coach Insight

Strategy: Break early and often on both movements. Consider 11-10 / 8-7 / 5-4 on squat cleans, 7-7-7 / 5-5-5 / 3-3-3 on ring dips. Focus on consistent receiving position on squat cleans - pull high and drop fast. On ring dips, maintain active shoulder position and avoid going too deep early in workout. Quick transitions between movements are crucial. Most athletes will hit failure on the round of 15.

Benchmark Notes

This is a 21-15-9 couplet with Above Knee Squat Cleans at 135/95 lbs and Ring Dips. Round 1 (21 reps each): Squat cleans at moderate load take ~3 sec/rep fresh = 63 sec, plus 3 sec transition, Ring dips take ~2.5 sec/rep = 52.5 sec, total ~118 sec. Round 2 (15 reps each): 1.15x fatigue multiplier applied, squat cleans = 52 sec, Ring dips = 43 sec, plus transition = 98 sec. Round 3 (9 reps each): 1.3x fatigue multiplier, squat cleans = 35 sec, Ring dips = 29 sec, plus transition = 67 sec. Total base time ~283 sec. Added set breaking time for ring dips (grip fatigue) and potential rest between movements. Elite athletes (L10) can maintain larger sets and shorter transitions at 270 sec. Recreational athletes (L1) require frequent set breaks and longer transitions, reaching 720 sec (12 minutes).

Modality Profile

Two movements: Above Knee Squat Clean (barbell weightlifting) and Ring Dip (bodyweight gymnastics), resulting in equal 50/50 split between Weightlifting and Gymnastics with no Monostructural component