FOR TIME
21 - 15 - 9
Pull Ups
Assault Bike Cals
REST 3:00
9 - 15 - 21
Pull Ups
Assault Bike Cals
General Warm Up
3-5min of Cardio of choice to get those muscles warm, followed by…
3 ROUNDS
10 Air Squats
10 Easy Bodyweight Rows
5-10 Strict Hanging Knee Raises or Sit Ups
Specific Warm Up
This workout will involve 2 movements. One will be pulling. Go through the Pull Up video and see if any of those options will suit your needs today. If not, we’ll go with a pulling motion like a Bent Over Row or Bodyweight Row. Whichever you choose, do at least 3 sets of 5 to get ready for the workout.
The second movement will be cardio based. Check out the movement modifications section and decide which you’d like to do and heat that sucker up!
Workout of the Day
FOR TIME
21 - 15 - 9
Assault Bike Cals
REST 3:00
9 - 15 - 21
Assault Bike Cals
Workout Notes
Oooooh this one looks like it’s gonna sting! First of all, let’s talk about the format. If you’ve never seen a workout like this before, it could be confusing. The first thing to note is that it says “FOR TIME.” This means that we will shoot to accomplish the entire workload in as little time as possible. Secondly we have the 21-15-9 and the 9-15-21. This means that at first, you will do 21 reps of each movement, then 15 of each, then 9 of each. After this is the prescribed 3min rest. Then you’ll continue on to do 9 of each, 15 of each, and finally the workout ends with 21 of each. Gross!
The intention of this one is to sprint each section! The first section (21-15-9) will go much faster for 2 reasons. First, you’ll be fresh when you start out. Secondly, the descending reps will allow you to push through quickly. In the second section, you’ll already be tired from the first section and each set gets longer and longer so it will be a trudge to the end!
Be sure that whatever movements and reps you choose allow you to move fast through this one!
Pull Up Modifications
This workout was designed for kipping pull ups. That means that it's a good day to choose some sort of Jumping Pull Up if possible! If you don’t have this many kipping pull ups or jumping pull ups available to you, go with Bodyweight Rows. Set the bodyweight rows on an angle that allows you to do the first 21 in row without stopping and keep that angle for all the remaining sets! If you don’t have those available go with Bent Over Rows. Make sure each arm gets the full rep scheme!
Air Bike Modifications
This will be the tricky one to modify! First, some equivalents…
If rowing: 500m, 300m, 100m - 100m, 300m, 500m
If running: 400m, 250m, 100m - 100m, 250m, 400m
If biking on the Concept 2 Bike Erg: 1000m, 600m, 200m - 200m, 600m, 1000m
If doing Burpees or Squat Thrusts: 40, 25, 10 - 10, 25, 40
OR… If doing any form of cardio including the above options: 2:00, 1:00, :30 - :30, 1:00, 2:00
Optional Accessory Work
Strict Press: 3-4 Sets of 8-12 Reps
Cool Down
1-2min of Chest Stretches on Each Side
1-2min of Forward Folds (Each Leg if Necessary)
-12min of Child’s Pose