FOR TIME
21 - 15 - 9
Directly into
3 rounds
Time Cap: 18min
Barbell weight:
The 100/70 kg deadlifts are beyond advanced thresholds and the high-volume coupling with repeated 400 m runs and burpees under an 18-minute cap makes this a very demanding advanced workout.
How we determine the levelThe repeated 400m runs and high total volume push this into a longer aerobic time domain, while 225/177 deadlifts are heavy enough to force breaks and prevent true sprinting. Athletes need to manage fatigue and hold a sustainable pace through the runs, deadlifts, and burpees rather than attack it at redline from the start.
15–20 minutesComplete 5 rounds as fast as possible of 15/10 calories on the Assault Bike and 10 burpees.
Perform as many rounds as possible in 12 minutes of 9 hang power cleans, 6 thrusters, and 30 double-unders.
Complete 21, then 15, then 9 reps of kettlebell swings and burpees as quickly as possible.
