Workout Description
21-15-9 Reps For Time
Squat Cleans (135/95 lb)
Ring Dips
Why This Workout Is Hard
Girl WOD (Couplet 21-15-9). Combines heavy squat cleans (135lb) with challenging ring dips in a sprint format, testing strength, power, and gymnastics pushing endurance.
Benchmark Times for Elizabeth
- Elite: <13:45
- Advanced: 13:45-11:15
- Intermediate: 11:15-8:30
- Beginner: >8:30
Training Focus
This workout develops the following fitness attributes:
- Power (9/10): Squat cleans are a quintessential power movement. Driving out of the bottom of a ring dip also requires power.
- Stamina (8/10): Cycling heavy squat cleans (135/95 lb) and performing ring dips for 45 reps each tests full-body strength-stamina, particularly in the legs, core, shoulders, and triceps. Grip can also be a factor.
- Strength (8/10): Squat cleans at 135/95 lbs are a heavy load. Ring dips require significant upper body pressing strength and stability.
- Speed (7/10): Fast cycling of both movements with minimal rest is crucial for a good time in this classic benchmark WOD.
- Endurance (6/10): The 21-15-9 format with heavy squat cleans and ring dips is a high-intensity sprint, creating a significant metabolic demand.
- Flexibility (5/10): Requires good mobility for the squat clean (front rack, full squat) and shoulder/chest mobility for full range ring dips.
Modality Profile
A classic G/W couplet with a gymnastics movement (Ring Dips) and a weightlifting movement (Cleans).
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