Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy barbell cycling (135/95 hang power cleans) with high-skill chest-to-bar pull-ups in a continuous 21-15-9 format with no built-in rest. The lateral barbell burpees create significant fatigue between the other movements, while the hang power cleans will tax grip and shoulders before attempting chest-to-bar pull-ups. Most average athletes will need to scale the weight or substitute regular pull-ups due to the skill and fatigue demands.

Benchmark Times for WOD

• 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:

• Stamina (8/10): High volume of hang power cleans, burpees, and pull-ups will severely test upper body and posterior chain muscular endurance capacity.
• 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 (7/10): Hang power cleans are explosive by nature, and lateral burpees require rapid force production for jumping movements throughout the workout.
• Strength (6/10): Hang power cleans at 135/95 lbs require moderate strength, while chest-to-bar pull-ups demand significant relative strength for multiple repetitions.
• Speed (6/10): The descending rep scheme encourages fast transitions and quick cycling through movements to minimize total time, especially in later rounds.
• Flexibility (4/10): Hang power cleans require hip and ankle mobility, while chest-to-bar pull-ups demand shoulder flexibility for full range of motion.

Movements

• Hang Power Clean
• Lateral Burpee Over Bar
• Chest-to-Bar Pull-Up

Benchmark Notes

This workout is a 21-15-9 format with Hang Power Clean (135/95), Lateral Barbell Burpees, and Chest to Bar Pull Ups. I'll analyze this by comparing to the Elizabeth benchmark (21-15-9 squat clean 135/95 + ring dip) as the closest anchor, then adjust for movement differences. Movement Analysis: - Hang Power Clean (135/95): Similar to squat clean but slightly faster due to hang position, ~2-3 sec/rep fresh - Lateral Barbell Burpees: More complex than ring dips, ~4-5 sec/rep fresh - Chest to Bar Pull Ups: More demanding than regular pull-ups, ~2-2.5 sec/rep fresh Round-by-round breakdown: Round 1 (21 reps each): - HPC: 21 × 2.5 sec = 53 sec - Lateral Barbell Burpees: 21 × 4.5 sec = 95 sec - C2B Pull Ups: 21 × 2.2 sec = 46 sec - Transitions: 10 sec - Round 1 total: ~204 sec Round 2 (15 reps each, 1.15x fatigue): - HPC: 15 × 2.5 × 1.15 = 43 sec - Lateral Barbell Burpees: 15 × 4.5 × 1.15 = 78 sec - C2B Pull Ups: 15 × 2.2 × 1.15 = 38 sec (with set breaks) - Transitions: 8 sec - Round 2 total: ~167 sec Round 3 (9 reps each, 1.25x fatigue): - HPC: 9 × 2.5 × 1.25 = 28 sec - Lateral Barbell Burpees: 9 × 4.5 × 1.25 = 51 sec - C2B Pull Ups: 9 × 2.2 × 1.25 = 25 sec - Transitions: 5 sec - Round 3 total: ~109 sec Total estimated time for L5: ~480 sec (8:00) Comparing to Elizabeth anchor (L10: 160-200 sec, L5: 360-420 sec, L1: 540-720 sec), this workout should be slower due to the lateral barbell burpees being significantly more time-consuming than ring dips. The burpees add substantial complexity and fatigue. I'm scaling Elizabeth upward by approximately 20-30% to account for this difference. Final targets: L10: 240 sec (4:00), L5: 420 sec (7:00), L1: 720 sec (12:00)

Modality Profile

3 movements total: Hang Power Clean (W), Lateral Burpee Over Bar (G), Chest-to-Bar Pull-Up (G). Two gymnastics movements (67%) and one weightlifting movement (33%), rounded to nearest clean percentages.