This rep scheme works its way back up from the 9, to 21 again. Way more fun! This means you need to approach it differently than a traditional 21-15-9. Move smooth & steady through the burpees – don’t stop moving for all these sets. After the burpees, take a few deep breaths before starting thrusters. Weight should be light enough to do 21 unbroken, but heavy enough to be uncomfortable. Break the Thrusters into no more than 2 sets, if legs are too fatigued. Stay consistent with movement & pace throughout the workout.
OBJECT: Barbell, Dumbbells, or Kettlebells (if available) for the thrusters — or non- conventional equipment: a sandbag, loaded backpack, 2 Water jugs (or anything with handles). Get creative!
21-15-9-15-21
Burpee over object
Thruster with object
I used 30# dumbbell!
Time: 16:31
Not fun doing thruster with a ceiling isn’t high enough. But I got it done!
Did extra:
5 rounds x 8 reps(30#)
Db z press
Db front Squat
Db deadlift
Db floor press
Db bend over row
1 min rest between rounds
Time :17:33
21-15-9-15-21
Burpees
Thrusters with an object
Used 8# DB
15:04
First workout since lockdown. I can tell. Got it done though with no modifying…other than the weight.😁
WU & Mobility
21-15-9-15-21
Burpee
Thruster (20# Plate)
17:24
Slow on the burpees😆
Fun one!
21-15-9-15-21
Burpees
Thrusters with an object
Used a workout band as I couldn’t find a good object to use. Started with a band is supposed to be around 20lbs but had to drop down to a lighter band for the last half so I wouldn’t have to breakup the thrusters more than once.
13:48 min
Thanks Kevin.
21-15-9-15-21
Burpee over object
Thruster with object
I used a set of 35# dumbbells
Time: 16:17
Burpees were the though ones after the 1st 21.
Thanks Kevin!
21-15-9-15-21
Burpee over dbs
Thruster with set of 30# dbs
Time: 16:42.
That was rough. Had to break for mom duty during last group of 21 burpee/thrusters. Time likely would have been bit slower. Although starting up again equally sucked 🙂
Used Ruck for my WOD
Time 12:59
Cashout – 600 Crunches – different styles of abdominal exercises, hollowhold, mountain climbers, etc.
Biking 20 minutes
6 minute plank
Karen is a machine. I want to be like Karen when I get to be…. 47 like her.
21-15-9-15-21
Burpee over object (DB)
Thruster with object (20# DBs)
Time: 13:23 with puppy interference 🤷♀️
21-15-9-15-21
Burpees
Thrusters with an object
12:47
11:29 with a toolbox for weight (garage workout)
…sweaty mess
Orange wod
21-15-9-15-21
Downups
Thrusters (15#DB)
Time- 11.33
21-15-9-15-21
Burpees over DB
Thrusters (20# DB)
13:49
Not great at working out alone but did it!
21-15-9-15-21 in 13:43
Burpees touch the basement ceiling (jump needed)
Thrusters (10lbs DB)
Followed by several minutes on the floor.. it was great!
21-15-9-15-21
Burpee over Bar
75# Thruster
20:38
It’s amazing how much it helps your performance when someone is yelling at you.
oops, I meant coaching, not yelling 😉
Thanks Kevin!
21-15-9-15-21
Downs ups over bar
Thrusters 35#
14:44
Forgot to register for class. Almost didn’t get in. Coach is all covid weird about registering on time.
21-+5-9-15-21
Burpees over bar
Thrusters at 75#
14/7 9/6. 9. 15. 14/7
Time 14:40
14:44
Wod with 55# thrusters: 23:00 even.
That was terrible
Slight modification
21-15-9-15-21
Burpees over kB
Thrusters 59# kB
12:40
Rest 3 minutes for full recovery
15-9-6-9-15
Burpees over kB
Thrusters 50#
9:40
Rest 3 minutes for full recovery
9-6-3-6-9
Burpees over kB
Thrusters 50#
6:46
Lay dead on floor until full recovery
168 burpees
168 kB thrusters 50#
21-15-9-15-21
Burpees over the object
Thrusters with an object
Used 15’s DBs
13:55
Fran cough 😷
So so so gross 🤢
21-15-9-15-21
Burpees over bar
Thrusters (35# bar)
17:21
So gross. Thought I was going to pass out or throw up because of the woodstove.. even with the window open… BUT I didn’t die!!!
21-15-9-15-21
Burpees
Thrusters (30# kb)
18:43
21-15-9-15-21
Thrusters with 20# dumb bell (Did single arm thruster and alternated arms at mid-point each round)
Burpee over my dumb bell
Burpees were really slow. I think I need to be motivated with WOD buddies
Time = 17:27