Workout Description

Why This Workout Is Hard

The 21-15-9 rep scheme creates high-intensity continuous work with no built-in rest. DB thrusters at 50/35 are moderate weight but become challenging when performed for 45 total reps unbroken or in large sets. Toes to bar require grip strength and core endurance that deteriorates significantly under fatigue. The combination of shoulder/core fatigue from thrusters immediately into grip-intensive toes to bar creates substantial interference, making this demanding for the average athlete.

Benchmark Times for 35:00 - 50:00

• Elite: <3:45
• Advanced: 4:15-4:45
• Intermediate: 5:30-6:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of DB thrusters and toes to bar will heavily tax shoulder, core, and grip stamina throughout the descending rep scheme.
• Endurance (7/10): The 21-15-9 format with minimal rest creates significant cardiovascular demand, especially as grip fatigue accumulates across both movements.
• Flexibility (6/10): DB thrusters require good overhead mobility and hip flexibility, while toes to bar demands significant hamstring and lat flexibility.
• Speed (6/10): Fast transitions between movements and efficient cycling of both exercises will significantly impact overall time and performance.
• Strength (4/10): Moderate dumbbell load requires decent pressing strength, while toes to bar demands functional pulling and core strength.
• Power (3/10): Some explosive hip drive in thrusters, but the high volume format shifts focus toward muscular endurance over pure power output.

Movements

• Thruster
• Toes-to-Bar

Benchmark Notes

This workout is a modified version of the iconic Fran benchmark (21-15-9 Thruster 95/65 + Pull-Up). The key differences are: lighter dumbbell thrusters (50/35 vs 95/65 barbell) and toes-to-bar instead of pull-ups. Using Fran as the primary anchor: L10: 120-140 sec, L5: 320-360 sec, L1: 540-660 sec. Movement breakdown: DB Thrusters (50/35) are significantly lighter than Fran's barbell thrusters, allowing faster cycle times (~1.5-2 sec per rep vs 2-3 sec). However, dumbbells require more stabilization and coordination. Toes-to-bar are more demanding than pull-ups, requiring greater core strength and coordination (~2-2.5 sec per rep vs 1-2 sec for kipping pull-ups). Round-by-round analysis: Round 1 (21 reps each): DB thrusters 35-45 sec, transition 3-5 sec, toes-to-bar 45-55 sec. Round 2 (15 reps each): 1.1x fatigue multiplier applied. Round 3 (9 reps each): 1.2x fatigue multiplier. Total estimated times: Elite athletes should complete this in 225-255 seconds (3:45-4:15), which is roughly 80-90% longer than Fran due to the toes-to-bar complexity offsetting the lighter thruster load. Median athletes (L5) should finish around 330-390 seconds (5:30-6:30), and novices (L1) around 600-720 seconds (10:00-12:00). The progression follows Fran's pattern but adjusted upward by approximately 80-100% to account for the movement substitutions. Final targets: L10: 225-255 sec, L5: 330-390 sec, L1: 600-720 sec.

Modality Profile

Two movements: Thruster (weightlifting with barbell) and Toes-to-Bar (gymnastics bodyweight movement). Equal split between weightlifting and gymnastics modalities.