Workout Description

Why This Workout Is Hard

The 135/95lb push press is moderately heavy for most athletes, requiring significant shoulder strength and stability. Combined with pull-ups in a 21-15-9 format creates continuous high intensity with no built-in rest. The shoulder fatigue from push presses directly compromises pull-up performance, while grip fatigue accumulates throughout. Most athletes will need multiple breaks in the 21s and 15s, with many requiring weight scaling or pull-up modifications.

Benchmark Times for WOD B

• Elite: <3:45
• Advanced: 4:15-4:45
• Intermediate: 5:30-6:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of upper body pulling and pressing movements will heavily tax muscular endurance, particularly grip and shoulder stamina.
• Endurance (7/10): The 21-15-9 format with minimal rest creates significant cardiovascular demand, especially as fatigue accumulates through the descending rep scheme.
• Power (7/10): Push press is inherently explosive, requiring hip drive and rapid extension. Pull-ups also benefit from kipping power generation.
• Strength (6/10): 135/95 lb push press requires moderate to heavy loading for most athletes, testing overhead pressing strength under fatigue.
• Speed (6/10): Fast transitions between movements and quick cycling of reps is crucial for competitive times in this couplet format.
• Flexibility (4/10): Push press demands good shoulder and thoracic mobility, while pull-ups require adequate shoulder flexion and lat flexibility.

Movements

• Push Press
• Pull-Up

Benchmark Notes

This workout is extremely similar to the iconic Fran benchmark (21-15-9 Thruster 95/65 + Pull-Up), with the key difference being Push Press (135/95) instead of Thrusters (95/65). Using Fran as the primary anchor: L10: 120-140 sec, L5: 320-360 sec, L1: 540-660 sec. The Push Press is heavier (135 vs 95 for males) but mechanically simpler than the thruster (no squat component). Movement breakdown: Round 1 (21 reps each): Push Press at 135 lbs takes ~2.5 sec/rep fresh = 52.5 sec, Pull-ups ~1.5 sec/rep = 31.5 sec, transition 3 sec = 87 sec total. Round 2 (15 reps): Push Press with 1.1x fatigue = 41 sec, Pull-ups = 25 sec, transition = 69 sec. Round 3 (9 reps): Push Press with 1.2x fatigue = 27 sec, Pull-ups = 14 sec = 41 sec. Total elite time: ~197 sec. However, the heavier push press (40 lbs more than Fran thrusters) will slow the workout significantly, especially in later rounds. Adjusting Fran anchors upward by 60-80% to account for the load increase: L10 becomes 200-225 sec, L5 becomes 390-450 sec, L1 becomes 600-720 sec. Final targets: L10: 200-225 sec, L5: 390 sec, L1: 720 sec.

Modality Profile

Push Press is a weightlifting movement with external load (barbell), Pull-Up is a bodyweight gymnastics movement. Two modalities split evenly.