Workout Description

Why This Workout Is Hard

The 225/155lb deadlifts are moderately heavy for most athletes, but the 21-15-9 descending ladder creates significant fatigue accumulation without built-in rest. The combination of bike calories (metabolic demand), heavy deadlifts (posterior chain loading), and box jumps (leg power under fatigue) creates multiple limiting factors. The continuous nature means grip fatigue from deadlifts directly impacts the remaining movements, making this challenging for average athletes.

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 rep counts (45 total per movement) test muscular endurance, particularly grip stamina from deadlifts and leg stamina from continuous bike-jump combination.
• Speed (8/10): The descending rep scheme encourages fast cycling and minimal rest, with premium on quick transitions between bike, barbell, and box to achieve good time.
• Endurance (7/10): The 21-15-9 format with bike calories creates significant cardiovascular demand, especially when combined with heavy deadlifts and explosive box jumps in a time-pressured environment.
• Power (7/10): Box jumps are purely explosive, bike requires power output for speed, creating high power demands especially when transitioning between movements under fatigue.
• Strength (6/10): 225/155 deadlifts represent moderate to heavy loading for most athletes, requiring significant strength output while fatigued from cardio and jumping movements.
• Flexibility (3/10): Deadlifts require hip hinge mobility, box jumps need ankle/hip flexibility, but overall range of motion demands are moderate for this movement selection.

Movements

• Air Bike
• Deadlift
• Box Jump

Benchmark Notes

This workout follows a 21-15-9 format with three movements: Calorie Bike, Deadlift (225/155), and Box Jump (24/20). I'll analyze this by comparing to the closest anchor benchmark - Fran (21-15-9 Thruster 95/65 + Pull-Up) - and adjusting for movement differences. Movement Analysis: - Calorie Bike: 45 total calories (21+15+9). Elite pace ~3-4 sec/cal, intermediate ~4-5 sec/cal, novice ~5-7 sec/cal - Deadlift 225/155: 45 total reps. Heavier than typical Fran loading. Elite ~2-3 sec/rep, intermediate ~3-4 sec/rep, novice ~4-6 sec/rep - Box Jump 24/20: 45 total reps. Elite ~1.5-2 sec/rep, intermediate ~2-3 sec/rep, novice ~3-4 sec/rep Round-by-Round Breakdown (Elite Male): Round 1 (21 reps each): Bike 63-84 sec, Deadlift 42-63 sec, Box Jump 32-42 sec = 137-189 sec Round 2 (15 reps each): Bike 45-60 sec, Deadlift 30-45 sec, Box Jump 23-30 sec = 98-135 sec (1.1x fatigue) Round 3 (9 reps each): Bike 27-36 sec, Deadlift 18-27 sec, Box Jump 14-18 sec = 59-81 sec (1.2x fatigue) Transitions: ~15-20 sec total Total Elite Time: ~240-280 seconds Compared to Fran anchor (L10: 120-140 sec), this workout is significantly longer due to: 1. Heavier deadlift loading (225 vs 95 thruster equivalent) 2. Calorie bike requiring more time than pull-ups 3. Box jumps adding volume Expected time roughly 2x Fran due to these factors. Final Targets: L10 (Elite): 240-280 sec (4:00-4:40) L5 (Average): 420 sec (7:00) L1 (Novice): 720 sec (12:00)

Modality Profile

Three movements across all modalities: Box Jump (Gymnastics - bodyweight movement), Bike (Monostructural - cyclical cardio), Deadlift (Weightlifting - barbell movement). Equal distribution with slight weighting to Weightlifting.