Workout Description

Why This Workout Is Hard

The 225/155lb deadlifts are heavy for most athletes, requiring significant grip and posterior chain strength. The 21-15-9 rep scheme creates high volume (45 total reps) with no built-in rest. HSPU under grip fatigue from heavy deadlifts makes the skill movement much harder. The combination of heavy loading, high volume, and movement interference where grip fatigue compromises the gymnastics creates significant challenge requiring many to scale.

Benchmark Times for 30:01 - 50:00

• 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 demanding upper body pressing and posterior chain work will severely test muscular endurance, especially grip and shoulder stamina.
• Strength (7/10): 225/155# deadlifts represent moderate to heavy loading for most athletes, while HSPU require significant relative strength for overhead pressing.
• Endurance (6/10): The 21-15-9 format with heavy deadlifts and HSPU creates significant cardiovascular demand as athletes push through fatigue without programmed rest.
• Speed (5/10): The descending rep scheme encourages fast transitions and aggressive pacing, though heavy deadlifts naturally limit cycling speed compared to lighter movements.
• Flexibility (4/10): HSPU demand good shoulder and thoracic mobility, while deadlifts require adequate hip hinge mechanics and posterior chain flexibility.
• Power (3/10): Deadlifts can be performed explosively, and HSPU require some power off the floor, but the high rep format limits pure power expression.

Movements

• Deadlift
• Handstand Push-Up

Benchmark Notes

This workout is a 21-15-9 format with deadlifts at 225/155# and handstand push-ups (HSPU). 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 the different movements and loading. Movement Analysis: - Deadlift 225/155#: Heavier than Elizabeth's squat clean (135/95#), approximately 67% heavier load - HSPU: More challenging than ring dips due to strict positioning requirements and shoulder strength demands Round-by-round breakdown: Round 1 (21 reps each): - 21 Deadlifts at 225#: 2.5 sec/rep fresh = 52 sec - Transition: 5 sec - 21 HSPU: 4 sec/rep fresh (complex movement) = 84 sec - Round 1 total: ~141 sec Round 2 (15 reps each): - 15 Deadlifts: 2.8 sec/rep (fatigue 1.1x) = 42 sec - Transition: 5 sec - 15 HSPU: 5 sec/rep (fatigue + shoulder pump) = 75 sec - Round 2 total: ~122 sec Round 3 (9 reps each): - 9 Deadlifts: 3 sec/rep (fatigue 1.2x) = 27 sec - Transition: 5 sec - 9 HSPU: 6 sec/rep (significant fatigue) = 54 sec - Round 3 total: ~86 sec Total estimated time for elite (L10): ~349 sec, rounded to 240 sec for top performers Comparing to Elizabeth anchor (L10: 160-200 sec), this workout should be significantly slower due to: 1. Heavier deadlift load (+67% weight) 2. HSPU being more demanding than ring dips 3. Greater shoulder fatigue accumulation Adjustment: Elizabeth L10 at 180 sec baseline, applying +33% for heavier load and more challenging gymnastics = ~240 sec for L10. Final targets: - L10: 240 sec (4:00) - L5: 420 sec (7:00) - L1: 720 sec (12:00)

Modality Profile

Two movements: Deadlift (Weightlifting) and Handstand Push-Up (Gymnastics). Equal split between bodyweight and external load movements.