Workout Description

Why This Workout Is Medium

This workout combines three moderate-intensity movements in a descending rep scheme that allows natural rest breaks. Wall balls and kettlebell swings are fundamental movements at standard weights, while medicine ball sit-ups provide active recovery. The 21-15-9 format creates manageable chunks with built-in breathing room between rounds. Total volume is reasonable (~135 reps) and movement interference is minimal, making this accessible to average CrossFitters while still providing a solid challenge.

Benchmark Times for 21-15-9

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume wall balls, kettlebell swings, and medicine ball sit-ups will heavily tax muscular endurance, especially shoulders, legs, and core.
• Endurance (7/10): The 21-15-9 format with three demanding movements creates significant cardiovascular stress, requiring sustained aerobic output throughout the descending ladder.
• Power (6/10): Kettlebell swings are highly explosive hip-driven movements, wall balls require power from legs to overhead, creating significant power demands.
• Speed (6/10): The for-time format encourages fast transitions and quick movement cycling, though grip fatigue may limit sustainable speed through rounds.
• Strength (4/10): Moderate loads with 20/14 lb wall balls and 32/24 kg kettlebells require decent strength but not maximal force production.
• Flexibility (4/10): Wall balls demand good hip and shoulder mobility, kettlebell swings require hip hinge flexibility, sit-ups need spinal flexion range.

Movements

• Wall Ball
• Kettlebell Swing

Benchmark Notes

This workout follows a 21-15-9 format with 3 movements totaling 45 reps each (135 total reps). I'll analyze each movement and compare to relevant anchors. Movement Analysis: - Wall Balls (20/14): 2-3 sec per rep fresh, similar to Karen (150 wall balls) - Kettlebell Swings (32kg/24kg): 1.5-2 sec per rep, heavier than typical Helen weight (53/35) - MB Toss Sit Ups Against Wall (20/14): 2-3 sec per rep, similar to wall balls but different muscle groups Round-by-Round Breakdown: Round 1 (21 reps each): - Wall Balls: 21 × 2.5 sec = 53 sec - Transition: 3 sec - KBS: 21 × 2 sec = 42 sec (heavier than Helen, +15% fatigue) - Transition: 3 sec - MB Sit Ups: 21 × 2.5 sec = 53 sec - Round 1 total: ~154 sec Round 2 (15 reps each, 1.15x fatigue): - Wall Balls: 15 × 2.8 sec = 42 sec - Transition: 3 sec - KBS: 15 × 2.3 sec = 35 sec - Transition: 3 sec - MB Sit Ups: 15 × 2.8 sec = 42 sec - Round 2 total: ~125 sec Round 3 (9 reps each, 1.25x fatigue): - Wall Balls: 9 × 3.1 sec = 28 sec - Transition: 3 sec - KBS: 9 × 2.5 sec = 23 sec - Transition: 3 sec - MB Sit Ups: 9 × 3.1 sec = 28 sec - Round 3 total: ~85 sec Total estimated time: 364 sec (6:04) Anchor Comparison: This workout is most similar to Fran (21-15-9 format) but with different movements. Fran anchors: L10: 120-140 sec, L5: 320-360 sec, L1: 540-660 sec. However, this workout has 3 movements vs 2 in Fran, and includes more metabolically demanding movements (wall balls + heavy KBS), justifying significantly longer times. Closer comparison to Karen (150 wall balls): L10: 420-480 sec, L5: 600-720 sec, L1: 900-1020 sec. Our workout has 45 wall balls plus 90 other reps, so should be faster than Karen but in similar time domain. Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

Wall Ball and Kettlebell Swing are weighted movements (W), Medicine Ball Toss Sit Up combines weighted equipment with bodyweight movement (G). Two W movements and one G movement gives 67% W, 33% G.