Workout Description

Why This Workout Is Hard

The 21-15-9 rep scheme creates significant metabolic demand with no built-in rest. While 225/155 deadlifts aren't maximal, combining them with wall balls creates a challenging lower body fatigue cycle. The deadlifts tax the posterior chain, then wall balls immediately stress those same muscle groups. Most athletes will need to break up sets, especially in the round of 21, making this a 6-8 minute grinder.

Benchmark Times for Anthony Rodriguez

• Elite: <4:00
• Advanced: 4:30-5:00
• Intermediate: 5:45-6:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Total volume of 45 reps each creates significant local muscular endurance demands, especially in posterior chain and legs.
• Strength (7/10): Moderately heavy deadlifts at 225/155 require significant strength, though not maximal. Wall balls add lighter resistance work.
• Endurance (6/10): The descending rep scheme and combination of deadlifts with wall balls creates sustained cardiovascular demand, though breaks are possible between sets.
• Power (6/10): Wall balls are inherently explosive movements, while deadlifts at this weight require power production, especially early in workout.
• Flexibility (5/10): Wall balls demand overhead mobility and squat depth, while deadlifts require hip hinge and posterior chain flexibility.
• Speed (5/10): Quick transitions and cycle rates are important, but weight and volume allow strategic rest periods.

Movements

• Deadlift
• Wall Ball

Scaling Options

Deadlift: Scale to 185/125 lb or 155/105 lb based on 1RM (should be ~60-65% of max). Wall ball: Reduce to 14/10 lb ball and/or lower target height. For significant scaling, modify to 15-12-9 rep scheme. Alternative deadlift options: DB/KB deadlifts or RDLs at moderate load. Maintain full hip extension in all variations.

Scaling Explanation

Scale if unable to perform sets of 7+ deadlifts at prescribed weight with solid form, or if wall ball shots cannot be done in sets of 10+. Priority is maintaining power output and proper deadlift mechanics throughout. Target time is 7-12 minutes - scale load/volume if estimated time exceeds this. Better to go heavier on deadlifts and lighter on wall balls than vice versa if choosing between scaling options.

Intended Stimulus

Moderate-length glycolytic workout targeting the 7-12 minute time domain. Combines heavy posterior chain loading with explosive hip/shoulder coordination. Primary challenge is maintaining power output while managing heavy deadlifts under fatigue.

Coach Insight

Break deadlifts into sets of 7-7-7 or 11-10 in first round, then 8-7 and 5-4 as fatigue builds. Keep wall balls unbroken if possible - establish rhythm and use the catch to breathe. Common failure point is rushing deadlifts early and burning out. Rest 2-3 breaths between movements rather than rushing transitions. Watch for deadlift form breakdown - reset grip and brace between reps when needed.

Benchmark Notes

This workout follows the 21-15-9 rep scheme similar to Fran, but with heavier movements. Using Fran as our anchor (2:00-2:20 elite male), we need to adjust for: 1. Deadlifts (225/155): - 21 reps: 50-60s (2.5s/rep + fatigue) - 15 reps: 40-45s (2.8s/rep) - 9 reps: 25-30s (3s/rep) 2. Wall Ball Shots (20/14): - 21 reps: 45-50s (2.2s/rep + fatigue) - 15 reps: 35-40s (2.5s/rep) - 9 reps: 22-25s (2.8s/rep) 3. Transitions: ~5s between movements Total for elite (L10): ~4:00 male / 4:45 female This is roughly 2x Fran times due to: - Heavier deadlift load vs thruster (225 vs 95) - Wall balls more taxing than pull-ups in this format - Greater total load moved Final targets: Male: L10: 4:00-4:30, L5: 6:30-7:00, L1: 12:00-13:00 Female: L10: 4:45-5:15, L5: 7:30-8:00, L1: 14:00-15:00

Modality Profile

Both movements (Deadlift and Wall Ball) are classified as Weightlifting (W) since they involve external loads. Deadlift uses a barbell and Wall Ball uses a medicine ball. With both movements in the same modality, it's 100% Weightlifting.