Workout Description
21-15-9 Reps for Time
Thrusters (135/95 lb)
Bar Muscle-Ups
Why This Workout Is Very Hard
A couplet combining heavy thrusters with bar muscle-ups in the classic 21-15-9 format. Tests strength and high-skill gymnastics.
Benchmark Times for Ultimate Warrior
- Elite: <16:45
- Advanced: 16:45-14:16
- Intermediate: 14:16-11:31
- Beginner: >11:31
Training Focus
This workout develops the following fitness attributes:
- Power (9/10): Both thrusters and bar muscle-ups are peak power movements. Maintaining high power output for all reps across the 21-15-9 format is critical.
- Stamina (8/10): Cycling 45 heavy thrusters and 45 bar muscle-ups will severely tax leg/shoulder stamina (thrusters) and upper body pulling/pushing stamina/grip (BMUs).
- Strength (8/10): Thrusters at 135/95 lbs are a heavy load for this rep scheme. Bar muscle-ups require significant relative upper body strength. This WOD is very strength-dominant.
- Endurance (7/10): A 21-15-9 rep scheme for time of heavy thrusters (135/95 lb) and bar muscle-ups. This is a potent test of strength, high-skill gymnastics, and conditioning under extreme metabolic stress.
- Flexibility (6/10): Requires good front rack, squat, and overhead mobility for heavy thrusters. Excellent shoulder/wrist mobility for bar muscle-ups.
- Speed (6/10): Efficient cycling of heavy thrusters and bar muscle-ups is key. Managing fatigue and minimizing failed reps on these demanding movements is paramount for a fast time.
Modality Profile
A G/M workout with a gymnastics component (Burpees) and a monostructural component (Run).
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