Workout Description

Why This Workout Is Hard

This workout combines 63 total reps across 7 movements with no built-in rest, creating significant fatigue accumulation. The DB thrusters (50/35) and sandbag deadlifts (100/70) provide moderate loading that becomes challenging under continuous work. Movement interference is high - grip fatigue from deadlifts affects ring rows, while upper body fatigue from push-ups/thrusters compounds with burpees. The 9x9 structure forces sustained effort for 15-20 minutes with multiple muscle groups taxed simultaneously.

Benchmark Times for WOD

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume across multiple muscle groups with 63 total reps per movement creates extreme muscular endurance demands.
• Endurance (8/10): Nine rounds of continuous work with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the extended duration.
• Speed (7/10): Fast transitions between seven different movements and maintaining pace across nine rounds demands quick cycling ability.
• Power (6/10): Burpees, thrusters, and kettlebell swings all require explosive hip extension and power generation throughout multiple rounds.
• Strength (4/10): Moderate loads with DB thrusters, sandbag deadlifts, and kettlebell swings provide strength stimulus but not maximal effort.
• Flexibility (3/10): Thrusters require overhead mobility, deadlifts need hip hinge, and ring rows demand shoulder range of motion.

Movements

• Ring Row
• Thruster
• Push-Up
• Burpee
• Sit-Up
• Russian Kettlebell Swing
• Sandbag Deadlift

Benchmark Notes

This is a high-volume chipper with 9 rounds of 7 different movements (63 total reps per movement, 441 total reps). I'll analyze this by breaking down movement times and applying fatigue multipliers. Movement Analysis (fresh state per rep): - Push-ups: 1.5 sec - DB Thrusters (50/35): 2.5 sec (moderate load) - Sit-ups: 1.5 sec - Sandbag Deadlifts (100/70): 2.5 sec - Burpees: 4 sec - Russian KB Swings (53/35): 2 sec - Ring Rows: 2 sec Round breakdown with fatigue: Rounds 1-2 (1.0x): 9×(1.5+2.5+1.5+2.5+4+2+2) = 9×15.5 = 139.5 sec per round × 2 = 279 sec Rounds 3-4 (1.15x): 139.5 × 1.15 = 160.4 sec per round × 2 = 321 sec Rounds 5-6 (1.25x): 139.5 × 1.25 = 174.4 sec per round × 2 = 349 sec Rounds 7-8 (1.4x): 139.5 × 1.4 = 195.3 sec per round × 2 = 391 sec Round 9 (1.6x): 139.5 × 1.6 = 223.2 sec Transitions: 8 transitions per round × 9 rounds = 72 transitions at 3-5 sec each = 216-360 sec Set breaks: High-volume work requires strategic breaking, especially on push-ups, thrusters, and burpees. Estimate 60-120 sec total. Total base time: 279+321+349+391+223+288+90 = 1941 sec ≈ 32.4 minutes This is closest to the Angie benchmark (100 reps each of 4 movements) which has L10: 900-1080 sec, L5: 1320-1500 sec, L1: 1980-2400 sec. However, this workout has 441 total reps vs Angie's 400, and includes more complex movements like thrusters and burpees vs air squats. The round structure also creates more transition time. Adjusting from Angie anchor with +10% for complexity and transitions: L10: 900-1080 sec → 990-1188 sec, using 1020 sec L5: 1320-1500 sec → 1452-1650 sec, using 1380 sec L1: 1980-2400 sec → 2178-2640 sec, using 2100 sec Final targets: L10: 900 sec (15:00), L5: 1380 sec (23:00), L1: 2100 sec (35:00)

Modality Profile

4 Gymnastics movements (Push-Up, Sit-Up, Burpee, Ring Row) and 3 Weightlifting movements (Thruster, Sandbag Deadlift, Russian Kettlebell Swing) out of 7 total movements