Workout Description

Why This Workout Is Hard

This workout combines five movements in a 21-15-9 format with no built-in rest, creating significant fatigue accumulation. The 95/65lb thrusters are moderately heavy and will severely tax the shoulders and legs after wall balls. Pull-ups become much harder with pre-fatigued grip and shoulders. The continuous nature with high starting volume (21 reps) across multiple movement patterns creates a brutal combination that will force most athletes to break movements early and scale weights.

Benchmark Times for Opening Day

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume across multiple muscle groups tests upper body pulling/pushing stamina, leg endurance, and grip strength through 45 total reps per movement.
• Endurance (8/10): The 21-15-9 format with five movements creates significant cardiovascular demand, requiring sustained aerobic output with minimal rest between exercises.
• Power (7/10): Box jumps, kettlebell swings, and wall balls all require explosive hip extension, while thrusters demand power from the legs through overhead position.
• Strength (6/10): Moderate loads in thrusters (95/65) and kettlebell swings (53/35) combined with bodyweight movements create meaningful strength demands without being maximal.
• Speed (6/10): The descending rep scheme encourages fast transitions and quick movement cycling, especially as fatigue sets in during later rounds.
• Flexibility (4/10): Wall balls require overhead mobility, thrusters demand front rack and overhead positions, and box jumps need hip flexion for safe landing mechanics.

Movements

• Wall Ball
• Pull-Up
• Thruster
• Box Jump
• Kettlebell Swing

Benchmark Notes

This is a 21-15-9 format workout with 5 movements totaling 45 reps each (225 total reps). I'll analyze this as a Fran-style variant since it includes thrusters and pull-ups in the same rep scheme, but with 3 additional movements. Movement Analysis (fresh state): - Wall Balls (20/14): 2.5 sec/rep = 112.5 sec - Pull-Ups: 1.5 sec/rep = 67.5 sec - Thrusters (95/65): 2.5 sec/rep = 112.5 sec - Box Jumps (24/20): 2 sec/rep = 90 sec - KB Swings (53/35): 1.8 sec/rep = 81 sec Fresh total: 463.5 sec Fatigue and Set Breaking: - Round 1 (21 reps): 1.0x multiplier, minimal breaks - Round 2 (15 reps): 1.15x multiplier, moderate breaks - Round 3 (9 reps): 1.3x multiplier, frequent breaks Transitions: 4 transitions per round × 3 rounds = 12 transitions at 5-8 sec each = 60-96 sec Set breaking patterns: - Wall balls: 21-15-9, 15-10-5, 9-6-3 (elite to novice) - Pull-ups: 21-15-9, 12-8-5, 7-5-3 - Thrusters: 21-15-9, 10-8-7, 5-5-5 - Box jumps: Mostly unbroken - KB swings: Mostly unbroken Rest between sets: 3-15 sec depending on level Using Fran as anchor (21-15-9 Thruster + Pull-Up): L10: 120-140 sec, L5: 320-360 sec, L1: 540-660 sec. This workout has 3 additional movements (Wall Balls, Box Jumps, KB Swings) which significantly increases volume and complexity. The additional movements add approximately 180-200% more work than Fran. Scaling from Fran: - L10: 140 sec × 2.6 = 364 sec (accounting for 3 extra movements) - L5: 340 sec × 1.8 = 612 sec - L1: 600 sec × 1.8 = 1080 sec Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

5 movements total: Pull-Up and Box Jump are Gymnastics (2/5 = 40%), Wall Ball, Thruster, and Kettlebell Swing are Weightlifting (3/5 = 60%), no Monostructural movements present