Workout Description
21-15-9Power clean 135#Ring Dips
Why This Workout Is Hard
135# power cleans are manageable but will require multiple breaks across 21 reps for most athletes. Ring dips on unstable rings demand significant skill and pressing strength that many average CrossFitters lack even when fresh. The key interaction: cleans tax grip, posterior chain, and shoulders, then ring dips immediately demand tricep/shoulder stability on an unstable surface. Fatigue compounds fast. Similar in structure to Fran but with heavier, more technical movements throughout.
Training Focus
This workout develops the following fitness attributes:
- Power (8/10): Power cleans are explicitly explosive hip-drive movements. Fast bar cycling in a for-time format rewards powerful, efficient pulls. Power production is the dominant physical demand of this workout.
- Stamina (6/10): Forty-five reps each of loaded power cleans and ring dips creates meaningful muscular endurance demand. Grip fatigue from cleans directly compromises ring dip performance, increasing cumulative muscular stress.
- Speed (6/10): For-time format with a descending rep scheme rewards fast transitions and efficient bar cycling. Minimizing rest between cleans and dips under fatigue is critical to a competitive finish time.
- Strength (5/10): Power cleans at 135# represent a moderate working load requiring real force production. Ring dips add pressing strength demand. Not maximal, but strength is a consistent limiting factor throughout.
- Endurance (4/10): The 21-15-9 format creates a short, intense metabolic burst rather than prolonged aerobic work. Cardiovascular demand is real but brief, lasting roughly 5–10 minutes for most athletes.
- Flexibility (4/10): Front rack position demands wrist and thoracic mobility. Ring dips require shoulder and chest flexibility at the bottom. Athletes lacking these will compensate poorly and slow significantly under fatigue.
Movements
- Power Clean
- Ring Dip
Modality Profile
Two movements: Ring Dip (Gymnastics) and Power Clean (Weightlifting). One movement each = 50/50 split with no monostructural component.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 4/10 | The 21-15-9 format creates a short, intense metabolic burst rather than prolonged aerobic work. Cardiovascular demand is real but brief, lasting roughly 5–10 minutes for most athletes. |
| Stamina | 6/10 | Forty-five reps each of loaded power cleans and ring dips creates meaningful muscular endurance demand. Grip fatigue from cleans directly compromises ring dip performance, increasing cumulative muscular stress. |
| Strength | 5/10 | Power cleans at 135# represent a moderate working load requiring real force production. Ring dips add pressing strength demand. Not maximal, but strength is a consistent limiting factor throughout. |
| Flexibility | 4/10 | Front rack position demands wrist and thoracic mobility. Ring dips require shoulder and chest flexibility at the bottom. Athletes lacking these will compensate poorly and slow significantly under fatigue. |
| Power | 8/10 | Power cleans are explicitly explosive hip-drive movements. Fast bar cycling in a for-time format rewards powerful, efficient pulls. Power production is the dominant physical demand of this workout. |
| Speed | 6/10 | For-time format with a descending rep scheme rewards fast transitions and efficient bar cycling. Minimizing rest between cleans and dips under fatigue is critical to a competitive finish time. |
21-15-9Power clean 135#Ring Dips
Difficulty:
Hard
Modality:
G
W
Your Scores: