This Twist On A Classic CrossFit Metcon Will Burn Up Your Lungs

·3-min read

Whether you're an avid box-going CrossFitter, or you've just watched a few of the 78 million athlete and workout videos on YouTube, you will likely be aware that the rep structure of 21-15-9 is etched into the methodology's lore. Albeit in a shakey-handed scrawl.

Because despite the reps seeming to decrease fairly pleasantly, in the words of Admiral Akbar (Rebel Alliance Throwdown winner a long, long time ago): it's a trap!

It's almost always 'for time', which means you want to go as fast as possible. You will feel fresh on the round of 21, so push hard to make a good start. Winning is important after all. But then you get to the round of 15 gassed and you realise, too late, that 15 reps is still quite a lot. Get through that, and the final round of 9 reps is an out-of-body experience.

Fortunately, the programmer of today's workout is here to save you from that fate. MH Elite team member and Head of Training at WIT Fitness, Gus Vas Tostes is tasking you with performing 21, 15 and 9 of calories on the rower and kettlebell swings. So you do 21 calories and 21 swings, then 15 of each and then 9 of each.

This is where things get interesting. After a four-minute breather, you're going to do 9, 15 and 21 reps of dumbbell thrusters and calories on the rower.

"Take both workouts as one, says Gus. "Pacing it nice and steady is key, so breathe through all the movements, especially on the rower."

Small work equals small rest. "If you do decide to break up the reps, make sure to take quick breaks," he advise. "All the stopping and starting will add up quickly and slow you down."

Pace it right, and you should be able to finish strong. So make sure to empty the tank and give it your best shot!



FOR TIME

21, 15, 9 reps of:


1) Row for Calories

Push hard away from the flywheel with your legs (A). Keep your arms straight until your legs are extended, then pull the handle into your chest (B). Reverse the movement.

2) Kettlebell Swing

Holding the kettlebell between your legs, initiate the movement by hinging your hips back like you’re trying to push a door open with your glutes, swinging the weight back (A), before driving your hips forward to lift the kettlebell to shoulder height and bracing your core (B). Let the momentum bring you straight back down into the next rep.

REST 4 MINUTES

9, 15, 21 reps of:

1) Dumbbell Thruster

Raise your pair of dumbbells up to your shoulders and squat down, keeping your back straight and your chest up, until your thighs are beyond parallel to the ground (A). Stand back up explosively and, in one motion, press both of the dumbbells overhead to full lockout (B). Now, reverse the movement and repeat. Quickly.

2) Row for Calories

Again, focus on pushing with your legs (A) and only finishing off the movement with a sharp pull of your arms, driving your elbows straight behind you, rather than out to the sides (B). Return by extending your arms first, then bending your legs.

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