Workout Description

Why This Workout Is Hard

Total 90 barbell reps at a moderate load create meaningful density, while the overhead squat’s mobility and stability demands elevate complexity. Most athletes will finish in 5–10 minutes, with fast barbell cycling but accumulating shoulder and midline fatigue. Descending reps encourage sprint pacing, yet the overhead squat and grip fatigue from SDHP keep this from being a pure burner.

Benchmark Times for Charlotte

• Elite: <4:00
• Advanced: 5:00-6:00
• Intermediate: 7:00-8:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Ninety total reps at moderate load challenge shoulder, leg, and grip stamina. Descending reps encourage larger sets, so local muscular endurance in the quads, shoulders, and midline is taxed more than raw cardio.
• Speed (7/10): 21-15-9 favors fast cycling and brief transitions. Athletes who manage quick sets and controlled breathing can sprint through, especially in the 15 and 9 rep rounds.
• Flexibility (6/10): The overhead squat requires solid shoulder mobility, thoracic extension, and hip/ankle range. Limited mobility will force smaller sets or messy positions, elevating the movement’s demand beyond typical barbell work.
• Power (6/10): Both movements reward aggressive hip drive and crisp bar speed. While not maximal power efforts, efficient, snappy reps significantly improve cycle time and reduce fatigue accumulation.
• Endurance (4/10): Short to moderate time domain with no monostructural work. Heart rate spikes and stays high, but the barbell limits continuous aerobic output compared to running or rowing. Breathing matters, yet not the primary limiter.
• Strength (3/10): Loads are moderate rather than maximal. Strength helps maintain unbroken sets and stable positions, but the workout does not test 1RM-level force production.

Movements

• Sumo Deadlift High Pull
• Overhead Squat

Scaling Options

Scale to: 21-15-9 at 75/55 lb • 21-15-9 Front Squat (95/65 lb) + SDHP (95/65 lb) • 15-12-9 at 95/65 lb

Scaling Explanation

Adjusting load, swapping to front squats, or reducing total reps preserves the fast barbell-cycling stimulus while meeting athletes’ mobility and strength needs.

Intended Stimulus

Fast and punchy. Aim for big sets, minimal rest, and crisp barbell cycling. The overhead squat should feel stable and confident, and the SDHP should be explosive but controlled. Heart rate will spike early, shoulders and grip will burn, and the 15/9 rounds should feel like a hard push to the finish.

Coach Insight

Pace with intent: break the 21s once if needed, then aim unbroken on 15 and 9. Keep transitions tight. The big tip: lock in your overhead squat position—stable feet, deep breath, and active shoulders before each set. Avoid death-gripping the bar on SDHP and don’t rush sloppy OHS reps—misses cost more than short rests.

Benchmark Notes

Times are set from beginner (L1) to elite (L9). Faster is better. Newer athletes may need up to 15 minutes, while experienced athletes can finish near 6–8 minutes, and elites under 5. Use these to pick an appropriate load and plan pacing.

Modality Profile

This is a pure weightlifting couplet: two barbell movements with no gymnastics or monostructural pieces. All work is external load, so time is dominated by barbell cycling speed, setup, and transitions rather than bodyweight skill or steady-state cardio.

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