Workout Description
21-15-9 reps For Time:
Thrusters (95/65 lb)
Lateral Burpees Over the Bar
Sit-Ups
In the remaining time (until 18:00) establish:
1 rep max Power Clean + Hang Squat Clean
Time Cap: 18 minutes
Why This Workout Is Medium
Complete a 21-15-9 triplet (Thrusters, Burpees, Sit-ups) for time, then use remaining time in 18 min window to find a max clean complex.
Benchmark Times for Ignite
- Elite: <17:15
- Advanced: 17:15-15:45
- Intermediate: 15:45-13:00
- Beginner: >13:00
Training Focus
This workout develops the following fitness attributes:
- Power (8/10): Thrusters and the clean complex are primary power movements. The WOD tests power output in both a conditioning and max lift setting.
- Strength (7/10): The 1RM Power Clean + Hang Squat Clean is a direct test of strength, especially when performed after the initial metcon. Thrusters (95/65 lb) are light-moderate.
- Speed (7/10): Fast cycling of the triplet is crucial to maximize time for the lifting complex. Explosive speed is needed for the cleans.
- Endurance (6/10): The initial 21-15-9 triplet is a high-intensity sprint. The subsequent max lift complex within the remaining time tests strength under fatigue rather than sustained cardio.
- Stamina (6/10): The triplet (thrusters, burpees, sit-ups) tests muscular endurance. The lifting portion tests the ability to perform a complex lift after metabolic stress.
- Flexibility (4/10): Requires mobility for thrusters, cleans (squat, front rack), and basic range for burpees/sit-ups.
Modality Profile
A two-part workout. The first is a G/W triplet (Thruster, Burpee, Sit-up). The second is a pure W complex. Overall, this is a G/W workout. Let's call it an even split.
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