Workout Description

Why This Workout Is Hard

The 21-15-9 rep scheme creates significant fatigue accumulation with no built-in rest. Thrusters at 40/25kg are moderate weight but become challenging when done continuously. Single-arm KB overhead lunges demand unilateral stability under fatigue, while handstand push-ups require skill execution when shoulders are already compromised. The combination of moderate loading, skill demands, and continuous high-intensity work with movement interference makes this challenging for average athletes.

Benchmark Times for Upside Down Thrust Issues

• Elite: <4:00
• Advanced: 6:00-8:00
• Intermediate: 10:00-12:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of thrusters, overhead lunges, and handstand push-ups will severely test upper body and leg muscular endurance capabilities.
• Endurance (7/10): The 21-15-9 format with moderate loads creates significant cardiovascular demand, especially as fatigue accumulates through the descending rep scheme.
• Flexibility (7/10): Overhead positions in thrusters and lunges, plus inverted handstand position demand significant shoulder, hip, and ankle mobility throughout.
• Strength (6/10): Moderate barbell and kettlebell loads combined with bodyweight handstand push-ups require solid strength foundation across multiple movement patterns.
• Speed (6/10): Fast transitions between complex movements and maintaining pace through fatigue becomes crucial for competitive times in this format.
• Power (4/10): Thrusters require some explosive hip drive, but overall workout emphasizes strength endurance over pure explosive power output.

Movements

• Thruster
• Handstand Push-Up

Scaling Options

Reduce thruster weight to 30/20kg or 25/15kg. Scale KB lunges to 16/10kg or use reverse lunges. Sub pike push-ups, box pike push-ups, or knee 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 Rx weight, struggle with overhead KB stability, or can't perform 5+ strict HSPUs. Priority is maintaining intensity and movement quality over hitting Rx loads. Target completion should be 12-18 minutes scaled vs 8-15 minutes Rx.

Intended Stimulus

Moderate-intensity glycolytic workout lasting 8-15 minutes. Tests muscular endurance and skill retention under fatigue across three demanding movement patterns. Primary challenge is maintaining technique as lactate accumulates, with secondary focus on overhead strength endurance.

Coach Insight

Break thrusters early - consider 12-9, 8-7, 5-4 to avoid failure. Keep KB lunges unbroken if possible, alternating arms every 2-3 reps. For HSPUs, break into small sets immediately - think 3-4 reps max per set. Rest 10-15 seconds between movements, minimize transition time. The round of 15 will be the grinder - expect significant slowdown here.

Benchmark Notes

This workout is a 21-15-9 format with thrusters, single arm KB overhead lunges, and handstand push-ups. I'll use Fran as the primary anchor since it shares the same rep scheme and includes thrusters, then adjust for the different movements. Fran benchmarks: L10 120-140s, L5 320-360s, L1 540-660s. Movement breakdown per round: Round 1 (21 reps each): Thrusters 40/25kg (lighter than Fran's 95/65lb) = 1.5-2s per rep = 32-42s. Single arm KB overhead lunges 20/12kg = 3-4s per rep = 63-84s. Handstand push-ups = 3-4s per rep = 63-84s. Transitions = 6s. Total Round 1: 164-216s. Round 2 (15 reps): With fatigue multiplier 1.1x: Thrusters = 25-31s, Lunges = 50-62s, HSPU = 50-62s, transitions = 6s. Total: 131-161s. Round 3 (9 reps): With fatigue multiplier 1.2x: Thrusters = 16-20s, Lunges = 33-41s, HSPU = 33-41s, transitions = 6s. Total: 88-108s. Overall total: 383-485s for elite level. However, this workout is significantly more challenging than Fran due to the unilateral KB lunges and handstand push-ups being much more demanding than pull-ups. The overhead lunges will cause significant shoulder fatigue affecting the HSPU, and the single-arm nature creates core stability demands. I estimate this adds 40-50% to Fran times. Adjusted elite range: 240-290s. Final benchmarks - L10: 240s, L5: 600s, L1: 1200s.

Modality Profile

Three movements: Thruster (W), Single Arm Kettlebell Overhead Lunge (W), Handstand Push-Up (G). Two weightlifting movements with external load, one gymnastics bodyweight movement. 67% weightlifting, 33% gymnastics.