Workout Description
21-15-9 Reps For Time
Overhead Squats (95/65 lb)
Sumo Deadlift High Pull (95/65 lb)
Why This Workout Is Medium
A classic 21-15-9 couplet combining overhead squats and sumo deadlift high pulls. Tests technique and work capacity.
Benchmark Times for Charlotte
- Elite: <4:38
- Advanced: 5:01-6:01
- Intermediate: 7:01-8:31
- Beginner: >16:01
Training Focus
This workout develops the following fitness attributes:
- Flexibility (7/10): Excellent shoulder, hip, and ankle mobility is crucial for overhead squats. SDLHP requires good hip hinge mechanics.
- Power (7/10): Both overhead squats (driving from the bottom) and sumo deadlift high-pulls are explosive movements requiring power from the hips and legs.
- Stamina (6/10): Cycling overhead squats and sumo deadlift high-pulls at 95/65 lbs for 45 reps each challenges shoulder, leg, posterior chain, and grip stamina.
- Speed (6/10): Fast cycling of both movements with minimal rest is key for a good time in this classic couplet format.
- Endurance (5/10): The 21-15-9 format with two barbell movements creates a moderate metabolic demand, testing cardiovascular response in a sprint-style WOD.
- Strength (5/10): Overhead squats require significant core and shoulder stability; SDLHP tests pulling strength. The 95/65 lb load is moderate.
Modality Profile
A G/M workout with a gymnastics component (Handstand Push-ups) and a monostructural component (Run).
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