Workout Description
21-15-9 Reps for Time
Burpees
Kettlebell Swings (1.5/1 pood)
Double-Unders
Why This Workout Is Medium
A classic 21-15-9 triplet combining burpees, kettlebell swings, and double-unders. Tests conditioning and skill under fatigue.
Benchmark Times for Megan
- Elite: <13:45
- Advanced: 13:45-11:15
- Intermediate: 11:15-9:00
- Beginner: >9:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Cycling 45 burpees, 45 heavy KB swings (53/35 lb), and 45 double-unders tests full-body muscular endurance (burpees), posterior chain/grip stamina (swings), and calf/coordination stamina (DUs).
- Power (7/10): Kettlebell swings and burpees are explosive movements. Double-unders have a plyometric component. The WOD tests power-endurance.
- Speed (7/10): Fast cycling of all three movements with minimal transition time is critical for achieving a good score in this classic triplet.
- Endurance (6/10): The 21-15-9 format of burpees, kettlebell swings (1.5/1 pood), and double-unders creates a quick, intense metabolic stimulus, testing conditioning and skill under fatigue.
- Strength (4/10): Kettlebell swings at 1.5/1 pood are a moderate-heavy load, focusing on power-endurance. Burpees and DUs are primarily bodyweight/skill.
- Flexibility (3/10): Requires hip hinge for KB swings, basic mobility for burpees, and wrist/shoulder mobility for DUs.
Modality Profile
A balanced triplet with a gymnastics component (Burpees), a weightlifting component (Kettlebell Swings), and a monostructural component (Double-Unders).
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