Workout Description

Why This Workout Is Very Hard

This workout combines heavy overhead squats (115/75) with high-skill toes-to-bar in a 21-15-9 format, creating significant shoulder and grip fatigue. The EMOM lateral barbell burpees force continuous work without recovery, preventing athletes from managing fatigue strategically. The overhead squat weight is challenging for most athletes, and performing them under fatigue from burpees while racing the clock creates multiple limiting factors simultaneously.

Benchmark Times for INSIDE OUT

• 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:

• Flexibility (9/10): Overhead squats demand exceptional ankle, hip, thoracic, and shoulder mobility. Toes-to-bar requires significant hamstring and lat flexibility for proper execution.
• Stamina (8/10): High volume overhead squats and toes-to-bar will severely test shoulder, core, and grip stamina, especially with the added burpee fatigue.
• Endurance (7/10): The 21-15-9 format with EMOM burpees creates sustained cardiovascular demand, requiring athletes to maintain output across multiple rounds with minimal rest.
• Strength (6/10): Overhead squats at 115/75 lbs require significant strength in the overhead position and full-body stability throughout the movement pattern.
• Speed (6/10): The descending rep scheme encourages fast cycling, but movement complexity and EMOM interruptions limit pure speed development compared to simpler movements.
• Power (4/10): Lateral barbell burpees require explosive hip extension and jumping power, while OHS and TTB are more strength-endurance focused movements.

Movements

• Overhead Squat
• Toes-to-Bar
• Lateral Burpee Over Bar

Benchmark Notes

This workout is a 21-15-9 format with Overhead Squats (115/75) and Toes-to-Bar, plus an EMOM component of 3 Lateral Barbell Burpees. I'll analyze this as a hybrid workout combining the classic 21-15-9 format with an EMOM overlay. Movement breakdown: OHS (115/75) - heavier than typical Fran thrusters, requiring 2.5-3.5 sec per rep fresh. Toes-to-Bar - 1.5-2.5 sec per rep fresh. Lateral Barbell Burpees - 4-5 sec per rep. The EMOM structure means every minute on the minute, athletes must perform 3 lateral barbell burpees, then continue with the 21-15-9 couplet. Round 1 (21 reps each): OHS 21 reps at 3 sec = 63 sec, T2B 21 reps at 2 sec = 42 sec, plus transitions = ~110 sec for couplet work. With EMOM burpees (3 reps x 5 sec = 15 sec) occurring every minute, this adds structure and rest but also mandatory work. Round 2 (15 reps each): OHS 15 reps at 3.2 sec = 48 sec, T2B 15 reps at 2.2 sec = 33 sec = ~85 sec. Round 3 (9 reps each): OHS 9 reps at 3.5 sec = 32 sec, T2B 9 reps at 2.5 sec = 23 sec = ~60 sec. Total couplet work ~255 sec, but the EMOM structure will extend this significantly. The burpees must be performed every minute, so if the workout takes 8 minutes, that's 24 total burpee reps (8 x 3). This creates a unique pacing challenge where athletes must balance the 21-15-9 work with mandatory burpee intervals. Using Elizabeth (21-15-9 squat clean 135/95 + ring dip) as the closest anchor: L10: 160-200 sec, L5: 360-420 sec, L1: 540-720 sec. However, this workout is significantly more challenging due to: 1) Heavier OHS loading vs typical 21-15-9 weights, 2) EMOM burpee requirement adding both work and time structure, 3) Grip/shoulder fatigue from OHS affecting T2B performance. I estimate this will take 50-80% longer than Elizabeth due to the EMOM structure and heavier loading. Elite athletes (L10) might complete the 21-15-9 portion in 4-5 minutes but with mandatory EMOM burpees every minute. Advanced (L5) athletes likely need 6-7 minutes. Recreational (L1) athletes may need 10-12 minutes. Final targets: L10: 240-280 sec (4:00-4:40), L5: 420 sec (7:00), L1: 720 sec (12:00).

Modality Profile

Overhead Squat (W), Toes-to-Bar (G), Lateral Burpee Over Bar (G). Two gymnastics movements and one weightlifting movement, resulting in 33% G and 67% W.