Workout Description
21-15-9 Reps for Time
Overhead Squats (45/30 kg)
Handstand Push-Ups
GHD Sit-Ups
Why This Workout Is Hard
Hero WOD (21-15-9 Triplet). Combines moderately weighted OHS (~99lb), high-skill HSPU, and demanding GHD Sit-Ups, testing strength, skill, and core endurance at high intensity.
Benchmark Times for Alan Cameron
- Elite: <5:00
- Advanced: 6:00-7:30
- Intermediate: 9:00-11:00
- Beginner: >16:00
Training Focus
This workout develops the following fitness attributes:
- Flexibility (8/10): Excellent shoulder, thoracic, hip, and ankle mobility needed for deep, stable overhead squats; shoulder mobility for HSPUs.
- Stamina (7/10): Muscular stamina for overhead squats and handstand push-ups, especially in shoulders and core.
- Strength (7/10): Overhead squats require significant core and shoulder stability/strength; HSPUs demand high pressing strength.
- Speed (6/10): Fast cycling of reps and quick transitions are important for a good time.
- Endurance (5/10): Relatively short WOD, but high skill and strength demands can elevate heart rate significantly.
- Power (4/10): Less emphasis on max power, more on strength and skill under fatigue. Some power in driving OHS.
Modality Profile
A triplet with two gymnastics movements (Handstand Push-Ups, GHD Sit-Ups) and one weightlifting movement (Overhead Squats). Gymnastics dominant.
Similar Workouts to Alan Cameron
If you enjoy Alan Cameron, you might also like these similar CrossFit WODs:
- Roaming Diane (88% similar) - 21-15-9 Reps for Time
Deadlifts (225/155 lb)
Handstand Walk (in meters)...
- Gymnasty Annie (87% similar) - For Time
50 Double-Unders
50 Sit-Ups
5 Presses to Handstand
40 Double-Unders
40 Sit-Ups
4 Presses t...
- Dizzy Diane (87% similar) - 15-12-9 Reps for Time
Deadlifts (155/105 lb)
21 foot Handstand Walk
Handstand Push-Ups...
- Movember Cowboys (86% similar) - 3 Rounds for Time
10 Handstand Push-Ups
20 Hang Squat Cleans (115/80 lb)
3 Rope Climbs...
- Amanda (86% similar) - 9-7-5 Reps For Time
Muscle-Ups
Squat Snatches (135/95 lb)...
- Midline March (86% similar) - 3 Rounds for Time:
25 GHD Sit-Ups
50 foot Handstand Walk
50 foot Overhead Walking Lunges (155/105 lb...
- Open 19.3 (85% similar) - For Time
200 foot Dumbbell Overhead Lunges (50/35 lb)
50 Dumbbell Box Step-Ups (24/20 in)
50 Strict ...
- Regionals 17.3 (85% similar) - For Time:
21-15-9 reps of:
Parallel Bar Dips
15 foot Rope Climbs
Time Cap: 11 minutes...
These WODs similar to Alan Cameron share comparable training demands, time domains, and movement patterns.