Workout Description

Why This Workout Is Hard

This classic couplet combines moderate-heavy deadlifts (225/155) with a high-skill gymnastics movement in a fast-paced descending ladder. The 21-15-9 format creates continuous high intensity with no built-in rest. Handstand push-ups become significantly harder under fatigue from deadlifts, and grip/shoulder fatigue accumulates throughout. Most average athletes will need to scale the HSPU or weight, making this a clear Hard rating despite manageable individual elements.

Benchmark Times for 5 WODS

• Elite: <4:00
• Advanced: 4:40-5:20
• Intermediate: 6:00-7:00
• Beginner: >11:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume upper body pulling and full-body thrusters will severely test muscular endurance, particularly grip strength and shoulder stamina throughout all three rounds.
• Endurance (7/10): The 21-15-9 format with thrusters and pull-ups creates significant cardiovascular demand, especially as fatigue accumulates through the descending rep scheme.
• Strength (6/10): Thrusters require moderate to heavy loading for most athletes, while pull-ups demand significant relative strength, especially when fatigued.
• Speed (6/10): The 'For Time' format encourages fast transitions and quick cycling of movements, with minimal rest between thrusters and pull-ups being crucial.
• Power (5/10): Thrusters are inherently explosive movements requiring hip drive and overhead power, though this diminishes as fatigue sets in during later rounds.
• Flexibility (4/10): Thrusters require good overhead mobility and ankle flexibility, while pull-ups need adequate shoulder and lat flexibility for full range of motion.

Movements

• Thruster
• Pull-Up

Benchmark Notes

This workout appears to be 'Fran' - the classic 21-15-9 rep scheme of Thrusters (95/65 lb) and Pull-ups, totaling 45 reps of each movement. Using the Fran anchor as the primary reference: L10: 120-140 sec, L5: 320-360 sec, L1: 540-660 sec. Movement breakdown: Round 1 (21 reps each): Thrusters at 2.5 sec/rep = 52.5 sec, Pull-ups at 1.5 sec/rep = 31.5 sec, transition = 3 sec, subtotal = 87 sec. Round 2 (15 reps each): Thrusters with 1.2x fatigue = 45 sec, Pull-ups with 1.2x fatigue = 27 sec, transition = 3 sec, subtotal = 75 sec. Round 3 (9 reps each): Thrusters with 1.3x fatigue = 29 sec, Pull-ups with 1.3x fatigue = 18 sec, subtotal = 47 sec. Total calculated time for L5 athlete: 209 sec, but this is significantly faster than the established Fran anchor of 320-360 sec. The anchor accounts for set breaking, grip fatigue, metabolic stress, and the notorious difficulty of maintaining pace through Fran's high intensity. Adhering to the proven Fran benchmark: L10 targets 120-140 sec, L5 targets 320-360 sec, L1 targets 540-660 sec. Final targets: L10: 240 sec, L5: 340 sec, L1: 600 sec.

Modality Profile

Two movements: Pull-Up (Gymnastics - bodyweight) and Thruster (Weightlifting - external load with barbell). Equal split between G and W modalities.