Workout Description

Why This Workout Is Hard

This 21-15-9 descending rep scheme combines moderate loads (52/36kg barbell movements) with six diverse, fatiguing movements that create multiple limiting factors. The continuous format with no built-in rest, combined with grip demands (pull-ups after cleans), leg fatigue accumulation (box jumps, front squats, burpees), and skill requirements under fatigue (power cleans, push jerks) make this significantly challenging for average athletes. Most will need 12-18 minutes, experiencing substantial metabolic and muscular fatigue throughout.

Benchmark Times for WOD

• Elite: <5:45
• Advanced: 6:53-8:15
• Intermediate: 10:00-12:30
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep volume (45 total reps) across multiple muscle groups tests muscular endurance. Grip fatigue from pull-ups and cleans compounds fatigue across subsequent movements.
• Power (8/10): Box jump overs, power cleans, and push jerks are inherently explosive movements. The workout heavily emphasizes rapid force production across multiple movement patterns.
• Endurance (7/10): Sustained cardiovascular demand across 45 total reps of mixed modal work. The for-time format with minimal rest between movements maintains elevated heart rate throughout the workout.
• Speed (7/10): For-time format demands quick cycling and minimal transition time between six different movements. Fatigue accumulation makes maintaining speed increasingly challenging as reps decrease.
• Strength (6/10): Moderate loads (52/36 kg) on Olympic lifts and bodyweight movements require meaningful force production. Not maximal effort, but strength is a primary demand alongside power.
• Flexibility (5/10): Chest-to-bar pull-ups and front squats demand solid shoulder and hip mobility. Power cleans and push jerks require adequate thoracic and ankle mobility for proper positioning.

Movements

• Push Jerk
• Front Squat
• Box Jump-Over
• Power Clean
• Chest-to-Bar Pull-Up
• Bar-Over Burpee

Benchmark Notes

Six movements with barbell cycling, gymnastics, and conditioning creates massive skill and fatigue bottlenecks; chest-to-bar pull-ups and power clean/front squat/push jerk cycling under fatigue are the primary limiters. L5 (~14 min) breaks each barbell movement into multiple sets, does box jump overs unbroken, and grinds through C2B in sets of 5-7.

Modality Profile

6 movements total: Box Jump-Over (G), Power Clean (W), Chest-to-Bar Pull-Up (G), Front Squat (W), Bar-Over Burpee (G), Push Jerk (W). Distribution: 3 Gymnastics movements (50%), 3 Weightlifting movements (50%). Rounded to nearest 10%: G=33, W=67.