Workout Description

Why This Workout Is Hard

The 21-15-9 rep scheme creates high volume with minimal rest between movements. Thrusters at 40/25kg are moderate-heavy and will significantly fatigue shoulders and legs. Single arm KB overhead lunges demand unilateral stability while already fatigued. Handstand push-ups require high skill and shoulder strength after the previous movements have compromised that capacity. The combination of moderate loads, high skill demands, and movement interference under continuous fatigue makes this challenging for average athletes.

Benchmark Times for Thrust Me Upside Down

• Elite: <4:00
• Advanced: 4:40-5:20
• Intermediate: 6:00-7:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep counts of thrusters and lunges will heavily tax muscular endurance, particularly shoulders, legs, and core throughout the descending ladder.
• Endurance (7/10): The 21-15-9 format with minimal rest between movements creates significant cardiovascular demand, especially with the combination of full-body movements.
• Flexibility (7/10): Overhead lunges demand significant hip and ankle mobility, while handstand push-ups require shoulder flexibility and thoracic spine extension.
• Strength (6/10): Moderate loads on thrusters (40/25kg) and bodyweight handstand push-ups require solid strength foundation, though not maximal effort.
• Speed (6/10): Fast transitions between complex movements and maintaining high cycling rate under fatigue are crucial for competitive times.
• Power (5/10): Thrusters require explosive hip drive and overhead press, while handstand push-ups demand powerful pressing from inverted position.

Movements

• Thruster
• Handstand Push-Up

Scaling Options

Reduce thruster weight to 30/20kg or 25/15kg. Scale KB lunges to 16/10kg or use goblet lunges. Sub pike push-ups, box handstand push-ups, or push-ups for HSPUs. Consider 15-12-9 or 12-9-6 rep scheme for newer athletes.

Scaling Explanation

Scale if you can't do 10+ unbroken thrusters at prescribed weight or 3+ strict handstand push-ups. Priority is maintaining intensity and movement quality over hitting Rx weights. Target completion should be 12-18 minutes scaled vs 8-15 minutes Rx.

Intended Stimulus

High-intensity glycolytic workout targeting 8-15 minutes. Tests shoulder endurance, core stability, and ability to maintain power output through complex movement patterns. Primary challenge is muscular endurance with significant skill component from handstand push-ups.

Coach Insight

Break thrusters early - consider 12-9, 8-7, 5-4 to avoid failure. Alternate arms every 2-3 reps on KB lunges to prevent grip fatigue. For HSPUs, break into small sets immediately - think 3-2-1 or 2-2-1 rather than going to failure. Focus on smooth transitions between movements. The round of 15 will be the grinder - pace the 21s to have gas left.

Benchmark Notes

This workout follows the classic 21-15-9 format with 45 total reps per movement. I'll analyze each movement and use Fran as the primary anchor since it shares the same rep scheme and includes thrusters. Movement Analysis: 1. Thrusters 40/25kg (88/55 lbs) - lighter than Fran's 95/65 lbs 2. Single Arm KB Overhead Lunge 20/12kg - unilateral movement requiring balance and core stability 3. Handstand Push-ups - high-skill gymnastics movement Round-by-round breakdown: Round 1 (21 reps each): Thrusters 42-63 sec, KB Lunges 63-84 sec, HSPU 42-84 sec = 147-231 sec + 10 sec transitions Round 2 (15 reps each): Thrusters 30-45 sec, KB Lunges 45-60 sec, HSPU 30-60 sec = 105-165 sec + 10 sec transitions (1.1x fatigue) Round 3 (9 reps each): Thrusters 18-27 sec, KB Lunges 27-36 sec, HSPU 18-36 sec = 63-99 sec + 10 sec transitions (1.2x fatigue) Using Fran as anchor (21-15-9 Thruster + Pull-up): L10: 120-140 sec, L5: 320-360 sec, L1: 540-660 sec Adjustments from Fran: - Lighter thrusters (-7 lbs male): -10% time - KB overhead lunges vs pull-ups: +40% time (unilateral, balance, core demand) - HSPU vs pull-ups: +60% time (higher skill, strength demand, frequent breaking) Net adjustment: +90% from Fran baseline Adjusted targets: L10: 240 sec, L5: 420 sec, L1: 720 sec Final targets: L10: 240 sec (4:00), L5: 420 sec (7:00), L1: 720 sec (12:00)

Modality Profile

3 movements total: Thruster (W), Single Arm KB Overhead Lunge (W), Handstand Push-Up (G). Two weightlifting movements and one gymnastics movement gives 67% W, 33% G.