Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy front squats (135/95) with high-skill gymnastics movements in a continuous format. The 45 total front squats will create significant leg fatigue, while toes-to-bar demand grip strength and core endurance. Barbell rollouts add another core-intensive element. The descending ladder prevents meaningful recovery between rounds. Most athletes will struggle with the combination of leg fatigue affecting T2B performance and accumulated core fatigue from rollouts, requiring scaling of weight or movements.

Benchmark Times for WOD (40:00 - 55:00)

• 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 front squats combined with toes to bar and roll outs will severely test muscular endurance across multiple muscle groups.
• Flexibility (7/10): Front squats demand ankle and thoracic mobility, toes to bar requires shoulder flexibility, roll outs need core and shoulder range of motion.
• Endurance (6/10): The 21-15-9 format with moderate loads creates sustained cardiovascular demand, though shorter duration than pure endurance workouts.
• Strength (6/10): 135/95lb front squats require significant strength, especially as fatigue accumulates through the descending rep scheme.
• Speed (4/10): For time format encourages steady pacing, but grip fatigue and heavy squats will limit cycling speed significantly.
• Power (2/10): Minimal explosive movement; front squats and roll outs are controlled strength movements, toes to bar has some power component.

Movements

• Front Squat
• Barbell Roll-Out
• Toes-to-Bar

Benchmark Notes

This workout follows a 21-15-9 descending ladder format with three movements: Front Squats (135/95), Toes to Bar, and Barbell Roll Outs. I'll analyze this by comparing to the closest anchor benchmark and breaking down movement by movement. Closest Anchor: Elizabeth (21-15-9 squat clean 135/95 + ring dip) with times of L10: 160-200 sec, L5: 360-420 sec, L1: 540-720 sec. However, this workout is significantly more challenging due to higher volume and more demanding movements. Movement Analysis: - Front Squats (135/95): 45 total reps at moderate-heavy load, 2-3 sec per rep fresh - Toes to Bar: 30 total reps, 1.5-2.5 sec per rep fresh - Barbell Roll Outs: 18 total reps, 3-4 sec per rep (very demanding core movement) Round-by-Round Breakdown: Round 1 (21-15-9): Front squats 21 reps × 2.5 sec = 53 sec, T2B 15 reps × 2 sec = 30 sec, Roll outs 9 reps × 3.5 sec = 32 sec, transitions 10 sec = 125 sec Round 2 (15-9-6): Front squats 15 reps × 3 sec = 45 sec (fatigue 1.2x), T2B 9 reps × 2.5 sec = 23 sec, Roll outs 6 reps × 4 sec = 24 sec, transitions 8 sec = 100 sec Round 3 (9-6-3): Front squats 9 reps × 3.5 sec = 32 sec (fatigue 1.4x), T2B 6 reps × 3 sec = 18 sec, Roll outs 3 reps × 4.5 sec = 14 sec, transitions 6 sec = 70 sec Total base time: ~295 sec for elite athletes Fatigue and Set Breaking Considerations: - Front squats will require breaking into smaller sets (7-5-3, 5-3-2, 3-2-1) - Toes to bar will break down significantly (8-4-3, 5-4, 3-3) - Roll outs are extremely taxing and will be mostly singles after round 1 - Additional rest between broken sets: +65 sec total Elite total: ~360 sec (6:00) Intermediate total: ~600 sec (10:00) Novice total: ~1080 sec (18:00) This workout is substantially harder than Elizabeth due to the barbell roll outs being extremely demanding on the core and the higher total volume (93 reps vs 90 reps), plus the roll outs create significant systemic fatigue that affects the subsequent front squats and toes to bar. Final targets: L10: 360 sec, L5: 600 sec, L1: 1080 sec

Modality Profile

Front Squat and Barbell Roll-Out are weightlifting movements (external load), while Toes-to-Bar is a gymnastics movement (bodyweight). With 2 weightlifting and 1 gymnastics movement, the breakdown is 67% weightlifting and 33% gymnastics.