Workout Description

Why This Workout Is Very Hard

This workout combines two highly technical, strength-demanding movements in a fast-paced format with no built-in rest. The 135/95lb overhead squat requires exceptional mobility, stability, and strength, while chest-to-bar pull-ups demand significant upper body power. The 21-15-9 rep scheme creates massive fatigue accumulation - shoulders and core get destroyed by overhead squats, then immediately need to perform high-skill pull-ups. Most athletes will need significant scaling on both movements.

Benchmark Times for THE FLASH

• Elite: <4:30
• Advanced: 5:00-5:30
• Intermediate: 6:30-7:30
• Beginner: >13:00

Training Focus

This workout develops the following fitness attributes:

• Flexibility (9/10): Overhead squats demand exceptional ankle, hip, thoracic spine, and shoulder mobility. Poor flexibility makes this movement nearly impossible.
• Stamina (8/10): High volume overhead squats and chest-to-bar pull-ups will severely test upper body pulling stamina and posterior chain muscular endurance.
• Endurance (7/10): The 21-15-9 format with challenging movements creates significant cardiovascular demand, especially as fatigue accumulates and heart rate stays elevated throughout.
• Strength (7/10): 135/95lb overhead squats require substantial strength, particularly in shoulders, core, and legs to maintain proper positioning under load.
• Speed (6/10): The descending rep scheme encourages fast cycling, but the technical demands of overhead squats limit how quickly athletes can move.
• Power (4/10): While not purely explosive, both movements require some power output, especially maintaining speed on pull-ups as fatigue sets in.

Movements

• Overhead Squat
• Chest-to-Bar Pull-Up

Benchmark Notes

This workout combines overhead squats at 135/95 with chest-to-bar pull-ups in a 21-15-9 format (45 total reps each). I'll analyze this by comparing to the closest anchor - Elizabeth (21-15-9 squat clean 135/95 + ring dip) - and adjusting for movement differences. Movement Analysis: - Overhead Squat (135/95): More technically demanding than squat clean, requiring greater mobility and stability. Fresh time ~3-4 sec/rep for most athletes - Chest-to-Bar Pull-Up: More demanding than regular pull-ups, requiring higher pull and more precise positioning. Fresh time ~2-2.5 sec/rep Round-by-round breakdown: Round 1 (21 reps each): OHS ~75-90 sec, C2B ~45-55 sec, transitions ~10 sec = 130-155 sec Round 2 (15 reps each): OHS ~55-70 sec (1.1x fatigue), C2B ~35-45 sec (1.1x fatigue), transitions ~8 sec = 98-123 sec Round 3 (9 reps each): OHS ~35-45 sec (1.2x fatigue), C2B ~22-28 sec (1.2x fatigue), transitions ~6 sec = 63-79 sec Total estimated time: 291-357 seconds for elite level Comparing to Elizabeth anchor (160-200 sec for L10): This workout should be significantly slower due to: 1. Overhead squats being more technically demanding than squat cleans 2. Chest-to-bar requiring higher pull than ring dips 3. Greater grip and shoulder fatigue interaction Adjusting Elizabeth times upward by ~50-70% to account for increased difficulty: L10: 270-300 sec, L5: 450-510 sec, L1: 660-780 sec Final targets - L10: 270-300 sec, L5: 450-510 sec, L1: 660-780 sec

Modality Profile

Two movements: Chest-to-Bar Pull-Up (Gymnastics bodyweight movement) and Overhead Squat (Weightlifting barbell movement). Equal split between G and W modalities.