Workout Description

Why This Workout Is Hard

The 225/155 back squats are heavy for most athletes, requiring significant leg strength. Combined with handstand push-ups (a challenging skill movement) in a 21-15-9 format creates substantial fatigue accumulation. The high rep count on round one (21 heavy squats then 21 HSPUs) will severely tax both strength and skill under fatigue. Most athletes will need to scale either the weight or break movements into small sets.

Benchmark Times for WOD

• Elite: <4:00
• Advanced: 4:40-5:20
• Intermediate: 6:00-7:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of back squats at heavy weight plus handstand push-ups will severely test upper body and leg muscular endurance throughout the descending rep scheme.
• Endurance (7/10): The 21-15-9 format with rowing/biking creates significant cardiovascular demand, especially when combined with heavy squats and handstand push-ups in a time-priority workout.
• Strength (7/10): Back squats at 225/155 represent a significant strength demand, while handstand push-ups require substantial relative strength for overhead pressing in an inverted position.
• Flexibility (6/10): Handstand push-ups demand excellent shoulder mobility and thoracic extension, while back squats require adequate ankle and hip mobility for proper depth and positioning.
• Speed (6/10): The for-time nature and descending rep scheme encourages fast transitions and maintaining intensity, though heavy back squats will naturally slow the pace.
• Power (4/10): Moderate power demand from explosive rowing/biking efforts and driving out of the bottom of heavy back squats, though handstand push-ups are more strength-endurance focused.

Movements

• Air Bike
• Row
• Back Squat
• Handstand Push-Up

Benchmark Notes

This workout follows a 21-15-9 format with three movements: Calorie Row/Bike, Back Squat (225/155), and Handstand Push-Ups. I'll analyze this by comparing to the closest anchor benchmark - Fran (21-15-9 Thruster 95/65 + Pull-Up) - and adjusting for the different movement demands. Movement Analysis: 1. Calorie Row/Bike: 21+15+9 = 45 calories total. At moderate pace: ~1.5-2 sec per calorie = 68-90 seconds base time 2. Back Squat (225/155): Heavy loading requiring singles/doubles. 45 total reps at 3-4 sec per rep with rest = 180-240 seconds 3. Handstand Push-Ups: 45 total reps, highly fatiguing. In sets of 3-8 with breaks = 120-180 seconds Fatigue and Transition Considerations: - Round 1 (21 reps each): Fresh state, minimal fatigue - Round 2 (15 reps each): 1.1-1.2x multiplier for accumulated fatigue - Round 3 (9 reps each): 1.2-1.3x multiplier, significant grip and shoulder fatigue - Transitions between movements: 5-10 seconds each - Set breaking on heavy squats and HSPU will add 30-60 seconds of rest time Compared to Fran anchor (L10: 120-140 sec, L5: 320-360 sec, L1: 540-660 sec), this workout is significantly more demanding due to: 1. Much heavier squat loading (225 vs 95 lb thruster) 2. Handstand push-ups vs pull-ups (more technically demanding) 3. Calorie work vs thruster (different energy system demands) Estimated total times: - Elite (L10): 240-280 seconds (4:00-4:40) - about 2x Fran due to heavy squats - Advanced (L5): 420-480 seconds (7:00-8:00) - proportional scaling - Recreational (L1): 660-720 seconds (11:00-12:00) - accounting for significant set breaking Final benchmarks: L10: 240s, L5: 420s, L1: 720s

Modality Profile

4 movements total: Row and Bike are monostructural (50%), Back Squat is weightlifting (25%), and Handstand Push-Up is gymnastics (25%)