Workout Description

Why This Workout Is Medium

While the front-racked reverse lunges at 135/95 are moderately heavy, the 21-15-9 rep scheme allows natural breaks between rounds for recovery. Toes-to-bar will challenge grip and core, but the bike calories provide active recovery for the upper body. The movements don't significantly interfere with each other, and most average CrossFitters can complete this in 8-12 minutes with manageable scaling options available.

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 toes to bar and front racked lunges will heavily tax grip strength, core endurance, and leg muscular stamina throughout the workout.
• Endurance (7/10): The 21-15-9 format with calorie bike creates significant cardiovascular demand, requiring sustained aerobic output across three descending rounds with minimal rest.
• Flexibility (7/10): Toes to bar demands significant shoulder and hip flexibility, while front rack position requires good thoracic spine and wrist mobility for proper positioning.
• Strength (6/10): Front racked reverse lunges at 135/95 lbs require moderate strength, particularly in the legs and core to maintain proper positioning under load.
• Speed (6/10): Fast transitions between three distinct movement patterns and maintaining cycling pace on high-rep toes to bar will determine overall workout time.
• Power (3/10): Limited power demand; primarily grinding through moderate loads and bodyweight movements with some explosive hip flexion in toes to bar.

Movements

• Air Bike
• Front Rack Lunge
• Toes-to-Bar

Benchmark Notes

This 21-15-9 workout combines calorie bike, toes-to-bar, and front racked reverse lunges (135/95). I'll analyze this using Fran as the primary anchor since it shares the same rep scheme (21-15-9) and similar movement complexity. Fran benchmarks: L10 120-140 sec, L5 320-360 sec, L1 540-660 sec. Movement breakdown: Round 1 (21 reps each): Calorie bike takes 25-35 sec for elite athletes, 45-60 sec for recreational. Toes-to-bar at 1.5-2.5 sec per rep = 32-53 sec fresh. Front racked reverse lunges with 135/95 are significantly more demanding than Fran's thrusters - each rep takes 3-4 sec due to the unilateral nature and front rack position, so 21 reps = 63-84 sec fresh. Round 1 total: ~120-197 sec. Round 2 (15 reps): Apply 1.1x fatigue multiplier. Bike: 19-27 sec, T2B: 25-41 sec, lunges: 50-66 sec. Round 2 total: ~94-147 sec. Round 3 (9 reps): Apply 1.2x fatigue multiplier. Bike: 11-16 sec, T2B: 16-27 sec, lunges: 32-43 sec. Round 3 total: ~59-86 sec. Add transitions (3-5 sec between movements, 6 transitions total): 18-30 sec. Total estimated time: 291-460 sec for the range. However, the front racked reverse lunges at 135/95 are significantly more challenging than Fran's thrusters, requiring greater core stability, unilateral strength, and causing more fatigue. This justifies extending times beyond Fran's anchors by approximately 40-60%. Adjusted benchmarks: L10: 240 sec (4:00), L5: 420 sec (7:00), L1: 720 sec (12:00). Final recap - Male: L10: 240 sec, L5: 420 sec, L1: 720 sec.

Modality Profile

Three movements across all modalities: Bike (monostructural cardio), Toes-to-Bar (gymnastics bodyweight), and Front Rack Lunge (weightlifting with external load). Equal distribution with slight weighting to weightlifting.