Workout Description
21-15-9 Reps for Time
Row (calories)
Thrusters (65/45 lb)
Medicine Ball Cleans (20/14 lb)
Sumo Deadlift High-Pulls (65/45 lb)
Wall Balls (20/14 lb)
Burpees
Why This Workout Is Hard
A 21-15-9 workout involving six different movements. Tests broad conditioning and transitions.
Benchmark Times for Annie, Are You OK?
- Elite: <8:45
- Advanced: 10:01-11:31
- Intermediate: 13:01-14:31
- Beginner: >19:00
Training Focus
This workout develops the following fitness attributes:
- Speed (8/10): This WOD is a sprint. Fast cycling of all movements and rapid transitions are crucial for a good time.
- Endurance (7/10): A fast-paced triplet (21-15-9 of Row cal, Thrusters, Double-Unders) that demands high cardiovascular output and minimal rest.
- Stamina (6/10): Muscular stamina for light thrusters and maintaining double-unders under fatigue from rowing and thrusters.
- Power (6/10): Rowing involves powerful leg drive; thrusters are an explosive movement; double-unders require explosive wrist/ankle action for the jump.
- Strength (3/10): Thrusters at 65/45 lbs are very light, focusing more on cycling speed than raw strength. Rowing involves some leg/pulling strength.
- Flexibility (3/10): Requires basic front rack mobility for thrusters and general range of motion for rowing and double-unders.
Modality Profile
A 6-movement chipper. 4 are Weightlifting (Thruster, Medicine Ball Clean, SDHP, Wall Ball), 1 is Monostructural (Row), and 1 is Gymnastics (Burpee). Profile: 66% W, 17% M, 17% G.
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