Workout Description

Why This Workout Is Medium

This workout combines moderate volume with manageable loads and skills. The 21-15-9 rep scheme allows natural breaking points, preventing excessive fatigue accumulation. Wall balls (20/14) and DB shoulder press (50/35) are fundamental movements at weights most can handle. Double unders bookend the workout but don't interfere with the main couplet. Total time around 8-12 minutes keeps intensity high but sustainable for average athletes.

Benchmark Times for DU, WB, DB

• Elite: <4:30
• Advanced: 5:00-5:30
• Intermediate: 6:00-7:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume wall balls and shoulder presses in descending ladder format will heavily tax upper body and leg muscular endurance.
• Endurance (7/10): The 21-15-9 format with 100 double unders creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout.
• Speed (7/10): Fast transitions between movements and quick cycling of double unders and wall balls are crucial for competitive times.
• Power (6/10): Double unders are explosive and wall balls require power generation from legs, creating significant power demands throughout.
• Strength (4/10): 50lb/35lb dumbbells and 20/14lb wall balls provide moderate loading that challenges strength endurance rather than maximal strength.
• Flexibility (3/10): Wall balls require overhead mobility and hip flexion, while shoulder press demands adequate shoulder range of motion.

Movements

• Wall Ball
• Dumbbell Shoulder Press
• Double-Under

Benchmark Notes

This workout follows a 21-15-9 format with double-under bookends, similar to classic CrossFit benchmarks. Breaking down by movement: Buy-in 50 Double-Unders: Elite athletes complete these in 25-30 seconds, intermediates 35-45 seconds, beginners 60-90 seconds. The 21-15-9 portion (45 total reps each): Wall Balls (20/14): At 2-3 seconds per rep fresh, degrading to 3-4 seconds with fatigue. Elite: ~2.5 sec/rep average = 112 seconds. Intermediate: ~3.5 sec/rep = 157 seconds. Beginner: ~5 sec/rep with breaks = 225 seconds. DB Shoulder Press (50/35): Heavier than typical, requiring 3-4 seconds per rep for elite, 4-5 seconds intermediate, 6-8 seconds beginners with rest. Elite: ~3.5 sec/rep = 157 seconds. Intermediate: ~5 sec/rep = 225 seconds. Beginner: ~7 sec/rep = 315 seconds. Cash-out 50 Double-Unders: Same as buy-in but with accumulated fatigue, add 20-30% time. Transitions and set breaks: Elite athletes minimize breaks, intermediates take 2-3 short breaks per movement, beginners require frequent rest. Total time estimates: Elite (L9-L10): 270-330 seconds (4:30-5:30), Intermediate (L5): 420 seconds (7:00), Beginner (L1): 720 seconds (12:00). This aligns closely with Fran-style benchmarks but accounts for the heavier shoulder press load and double-under components. Final targets - L10: 270 sec, L5: 420 sec, L1: 720 sec.

Modality Profile

Double-Under is gymnastics (bodyweight coordination), Wall Ball and Dumbbell Shoulder Press are weightlifting (external load). With 1 gymnastics and 2 weightlifting movements, the breakdown is 33% G and 67% W.