Do This 21-15-9 Couplet At-Home CrossFit Workout

 

Rich Froning: 21 15 9 Complex

Video taken from the channel: The MoonFire


 

10 Of The Best CrossFit® Barbell Workouts Done From Home

Video taken from the channel: Absolute Beast


 

10 CrossFit® Benchmark Workouts Only Using a Dumbbell (Home Workouts)

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Mitch Wagner does “Fran” in 1:54 | CrossFit

Video taken from the channel: Tabata Songs


 

21-15-9

Video taken from the channel: Hugo Rosas


 

21 15 9 Deadlifts and Box Jumps

Video taken from the channel: CrossFit Jääkarhu


 

Full Body Workout | 21-159 | Workout Anywhere

Video taken from the channel: Rundle Fit


The workout follows a classic couplet rep scheme: 21-15-9. You’ll start with 21 goblet squats and 21 burpees, followed by 15 goblet squats and 15 burpees, then finally 9 goblet squats and 9 burpees. Between sets, rest for a minute.

21-15-9s Circuit Inspired by Crossfit Workout Exercise 1: Deadlift Exercise2: Kettlebell Swing Exercise3: Burpee to pull ups Time: 12 Minutes 21-15-9 reps of the exercises in rounds (or any two.3 rounds for time of: 800-m run 21 toes-to-bars 12 deadlifts ♀ 185 lb. ♂ 275 lb. Post time to comments.2) 21-15-9 of air squats and push-ups (21 reps of each then 15 reps of each then 9 of each) 3) 50 Burpees for time. 4) Run a half-mile, 20 burpees – 3 rounds.

5) 20 burpees, 20 push-ups, 20 sit-ups, 20 squats for 4 rounds. 6) 12 Burpees, followed by 12 pull-ups x 10 rounds.Try these 12 CrossFit WODs at home to get fit without extra equipment or spending extra time in the gym. Get your WOD in at home. Donate to help vulnerable communities cope with COVID-19 DONATE.“A Day at Mum’s House” As many reps as possible in 20 minutes: 10 Pushups 15 Squats 20 Situps 1 Run around the block.

Six-time CrossFit Games competitor and 2017 Games runner-up Kara Webb has a warm place in her heart for at-home workouts. “I trained at home under my mum’s balcony for 12 months waiting for the local CrossFit gym to open, and simple always did the trick,” she.20) 21-15-9 reps air squats and push-ups Read Also: 6 Best BCAAs For Men To Reach Their Beast Mode 21) 10 RFT: 10 burpees, 100 meter sprint 22) 10 rounds: Sprint 50 meters, 10 push-ups 23) 4 rounds: Run 400 meters, 50 squats 24) 8 rounds: Sprint 100 meters, 30 squats 25) Run 1 mile, stopping every minute to do 20 squats 26) 10 minute AMRAP: 3 burpees, 4 push-ups, 5 squats.A classic CrossFit WOD.

Familiar and perfect for an at-home workout. 4. Death by “ ” AMRAP: Choose 1 movement; Push-ups, Air Squats, or Burpees. Do 1 movement per minute at the top of every minute. Each minute adds an additional rep. Go until you can’t complete the required reps in a minute.

Pick your poison.Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of: 225-lb. deadlifts Strict handstand push-ups Rest 5.21-15-9-15-21 reps of Air Squats Burpees. Maddie Berky, a Level 2 CrossFit trainer at CrossFit Verve in Denver, gives this advice about her workout: “This is a down and dirty, no-equipment-needed, get-in-and-then-hang-out-in-the-park kind of workout. It’s also a great travel workout since you need minimal space to get it done.

Much like The Couplet this style of workout can also serve as a benchmark for your workout, says Sarah Pearlstein, a trainer at Stay Classy CrossFit, because it allows you to easily retest yourself and track progress along the way. Sample Workout: This 10-minute bodyweight workout is one of Pearlstein’s favorites. AMRAP 10.

5 pull-ups 10 push-ups.If you’ve never tried CrossFit, you probably assume the barbell-and-burpee-heavy WODs (it stands for Workout Of the Day) are way out of your fitness range.As a.201 CrossFit Workouts You Can Do At Home (+PDF) You have set time limit, for example, 20 min AMRAP is a 20 min workout and your goal is to repeat the workout for that time and try to finish as many reps and/or rounds as possible. For Time 21-15-9-6-3 Strict HSPU Pistols Burpees For Time 1600m Walking Lunges 7 RFT.

At 18 we have the CrossFit classic Fran, probably the best known CrossFit workout of all time. The Workout. 21 – 15 – 9 Reps Thruster 95lbs Pull-Ups. Analysis: If you have only heard of one Crossfit workout this is probably it.

This WOD is shorter than the other workouts on this list but that doesn’t mean it is any less brutal.Using an online mapping service (try mapmyrun.com) and a medicine ball to keep you honest on your squat depth, this workout is one that you can come back to over and over. Whether you’re looking to nuke a ton of calories or get some high-volume work for your legs, this workout has you covered.

Four rounds for time: 400-Meter Run; 50 Squats.

List of related literature:

“This,” Angel said with a broad smile, looking at the crew of athletes working out with the backdrop of the demolition, “is what CrossFit is all about.”

“Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body” by T. J. Murphy
from Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body
by T. J. Murphy
VeloPress, 2012

And so, after warmups, the weights were loaded on the bar, and with a mighty grunt I pushed up 325 pounds!

“God, Where Are You?!: Finding Strength & Purpose in Your Wilderness” by John Bevere
from God, Where Are You?!: Finding Strength & Purpose in Your Wilderness
by John Bevere
Messenger International, 2019

Why did I wait to introduce the fundamentals of creating an exercise routine until Key 7?

“8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)” by Christina Hibbert, Babette Rothschild
from 8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)
by Christina Hibbert, Babette Rothschild
W. W. Norton, 2016

I discourage use of this exercise if you’ve been climbing less than four years, don’t climb 5.13 or V8, can’t do at least five hypergravity pull-ups with one-third of your body weight added, and can’t easily ladder up and down the campus board in a 1-3-5-7-7-5-3-1 sequence.

“The Rock Climber's Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability” by Eric Horst
from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability
by Eric Horst
Falcon Guides, 2016

In the Hole there were no weights on the yard, so I improvised with push-ups, chin-ups, and basketball.

“Blue Rage, Black Redemption: A Memoir” by Stanley Tookie Williams, Tavis Smiley, Barbara Becnel
from Blue Rage, Black Redemption: A Memoir
by Stanley Tookie Williams, Tavis Smiley, Barbara Becnel
Touchstone, 2007

It was love at first WOD (workout of the day, in the vocabulary of CrossFit

“Strong Like Her: A Celebration of Rule Breakers, History Makers, and Unstoppable Athletes” by Haley Shapley, Sophy Holland
from Strong Like Her: A Celebration of Rule Breakers, History Makers, and Unstoppable Athletes
by Haley Shapley, Sophy Holland
Gallery Books, 2020

Even with this equipment, I still had a killer workout.

“Triple H Making the Game: Triple H's Approach to a Better Body” by Triple H, James Rosenthal, Robert Caprio
from Triple H Making the Game: Triple H’s Approach to a Better Body
by Triple H, James Rosenthal, Robert Caprio
World Wrestling Entertainment, 2010

Our crews were gathered at the dip bars (parallel bars where we did exercises to build our triceps).

“The Warrior's Heart: Becoming a Man of Compassion and Courage” by Eric Greitens
from The Warrior’s Heart: Becoming a Man of Compassion and Courage
by Eric Greitens
HMH Books, 2012

Instead of spotting these exercises, the strength and conditioning professional needs to teach athletes how to get away from a bar that is unmanageable.

“Essentials of Strength Training and Conditioning” by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
from Essentials of Strength Training and Conditioning
by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
Human Kinetics, 2008

The exercises are continuous with not too much time spent on any one exercise— except for the footwork with the chanted tal.

“Between Theater and Anthropology” by Richard Schechner, Victor Turner
from Between Theater and Anthropology
by Richard Schechner, Victor Turner
University of Pennsylvania Press, Incorporated, 2010

NOAH BRYANT

Hardcore strength training is what I am about. I am a personal trainer, author, and contributor to lots of different lifting and fitness magazines.

I was a 2x NCAA champion in the shoutput at USC and I represented the USA at the 2007 World Championships as well as the 2011 PanAm Championships.

Contact me to find out more about my personalized online training and how I can help you reach your goals.

Education: Bachelor of Science (B.S.), Public Policy, Planning, And Development @ University of Southern California

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63 comments

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  • I admire rich…. I’ve been doing CrossFit for a few months coming from just weight lifting and let me tell you trying to find a speed that works for you in a workout is hard…

  • they use kipping pull-ups for the same reason they use swinging momentum in toes-to-bar, kicking momentum in handstand push-ups, high rep box jumps, and high reps in the Olympic lifts…bc the original intention of crossfit is at the commercial level is to do cardio with weights and gymnastics. They unnaturally integrated things to come up with something totally new rather than complementing pure Olympic weightlifting and pure gymnastics with pure aerobic training (running, swimming, cycling rowing).

  • I expected when I watched this video, many people blame butterfly pull-ups. It is evidence that there are so many people don’t know about this movement. and it’s evidence too they are so ignorant.
    Yes, It’s not just pull up. and it’s purpose is absolutely different.

  • Brutal!! So its like 20min all out grind.. Cross fit.. Cuz usually ppl do Bro splits.. Chest 1 day.. Back etc

  • Lmao…but that isnt a pull up now….love the workout. And love being strict. I’ll take the time and have the crazier back!!

  • I have allergies on many foods and It is hard for me to find a diet that doesn’t include particular foods. Then my friend sent me link to the website called Next Level Diet where I can get personalized meal plan only with food I select. My fitness journey has just started, what about you?

  • And hey absolute beast I had try some open workouts with db’s and some of the baddest one was 17.5
    10 rds for time
    9 db thruster
    35 du.. it is a badass.. absolutely crushed by shoulders and lungs

  • Change the name to “chin over bar” or whatever because it’s not really a pull-up, but more of a gymnastic movement. Plus it’s annoying having people shit on crossfit over one exercise. That would be like me saying basketball is dumb because I see a guy flop or boxing is dumb because it’s not “real fighting”. Have respect for every sport. Even esports athletes lol

  • I highly respect CrossFit. Amazing athletes. But that pull-up…why not just do strict, and reset the pull-up reps lower even? Let’s be honest, strict pull-ups are far more difficult. So why not?

  • Sweet videos. My fiancee and I have dumbbells (varying weights), one 50lb sandbag and two jump ropes. We’ve had some good workouts so far, but always open for some more variation with the equipment we’ve got. Any ideas would be awesome. Commenting from Boston area. Stay sturdy.

  • This guy puts out an incredible performance and all the blunt gym idiots talk about pull-ups, of which they themselves can’t even do 5 unbroken ��‍♂️
    Respect for that amazing pace buddy ������

  • I’d like to see a crossfit games where the sports are totally separated. In other words, a pure Olympic weightlifting meet, a pure test of gymnastic strength, a strongman event, and pure iron man style endurance event. And then whoever has the highest composite score wins.

  • Someone told me about site called *Next Level Diet*. Let me tell you something: This sh*t is really next level!!! Fat cells are leaving my body like never before. Goodbye belly fat. Welcome six pack.

  • great list & unvarnished commentary means I have to do them. “This will be sh*t with any weight” “Kipping HSPUs make you look like a tool” perfect motivation. On it!

  • Thank you so much for this video! I don’t know why I never considered doing these with DBs before. Mind blown emoji.

  • This is the first time i comment a video… because it deserves it. Excelent content and very funny the way you show it. Nice work Absolute Beast! Thank you for the motivation!

  • Bar seizures were bloody awful, I’ll never get on board with those, thrusters were great. Don’t understand why pull ups can’t just be done properly, it’s not like he doesn’t have the muscular endurance?

  • This is terrific. I was thinking of doing 3-4 a day vs. all 10. What are your thoughts/recommendations?

  • Veo tanto comentario quejándose de las pull ups y se nota que es de gente que no tiene idea. En crossfit se trata de hacer muchas repeticiones en un determinado tiempo (AMRAP) o de completar una serie en el menor tiempo posible (hay otras variaciones más como el EMOM). En ambos casos lo que premia es la velocidad. Hacer pull ups estrictos haría más lenta la ejecución cuando el objetivo es que el mentón sobrepase la barra. Toda esta gente que comenta se ve que no tiene idea que es ir con las pulsaciones al límite y saltar de un ejercicio a otro sin respirar. Requiere una práctica constante cardiovascular con cargas. Yo puedo hacer unas 15 pull ups estrictas bien ejecutadas (agarre amplio, palmas hacia adelante, brazos completamente extendidos en la bajada, mentón a la barra en subida y piernas rectas casi en hollow hacia adelante) y durante un WOD debo estar en los 15-20 pull ups unbroken. Así que si no saben del tema, sigan mirándose en los espejitos del gimnasio.

  • You know who has never done a single burpee, or thruster, or wiggly pull-up, or kettlebell anything. Arnold.

  • New to CrossFit, how many workouts am I suppose to do in 1 day? Thanks for the info. Really enjoy your videos.

  • Everyone hating on kipping pull-ups but nobody’s saying shit about the kipping muscle ups. I bet it’s because 99% of the yahoos commenting can’t do a single muscle up to save their lives, but anybody can do at least one strict pull-up…unless you’re morbidly obese or have no arms. I’d love to see any number of haters do this workout. I bet strict pull-ups, and only a handful of them, is as far as the extreme majority of you would get.

  • Love the little mindset part at the end! So so important to not let the things you can’t control stress you out! Been preaching this to everyone in my surroundings. Really appreciate how down to earth you are. Workouts will get me going for the upcoming week:) Love from the Netherlands, hope you stay safe!

  • Quick note to everyone about crossfit pull ups. There is nothing wrong with doing a motion in the most efficient way for a competition. Sure strict pull ups are a necessity for strength, safety etc. But in competition or preparing for comp, the most efficient/ easiest way of doing it should be done. For some reason everyone has beef with the stupid pull ups. But when someone does a snatch and they launch that bar into the air using a ton of momentum and the easiest way to get that bar over their head nobody says anything. Its the exact same concept, you think the first guy that developed the snatch wasn’t told he was cheating by some old guard lifter? The pull up has just never been done at such a public level of competition and was never adjusted accordingly. I think strict is better but for a comp do whatever the hell gets your chest to bar.

  • I bet he can do more strict Pull-Ups unbroken than all of those haters  below. Remember: this is a Crossfit typical movement, this is no Bodybuilding:) and i  bet he is doing more strict Pull-Ups during a week than all the haters here in 1 month:-D

  • Jenny

    AMRAP 20mins
    OHS (20/15 kg bar)
    Back Squat (20/15 kg bar)
    400m run

    Trust me. Wait for it. Curse me during. Love me after.

  • I have transitioned from crossfit training to powerlifting and bodyweight exercises, I totally forgot about butterfly pullups. This is no joke though what this guy did. During crossfit I remember this challange and always hated the days we did it lol

  • Hey dude thanks a lot for posting this stuff. Could u please do a video on 10 dumbbell workout that are more lower body focus since most people have weaker legs including me, I wanted some workouts that are more lower body focused I have a pair of 45s

  • I’d like CrossFit more if they cut out the “kipping” pull-up. How much torque in each swing the athlete does is so variable that it makes it hard to gage performance between athletes.

  • Was looking for FRAN motivation………. large majority of thrusters and pull-ups were no reps. My CF coach would’ve been calling me out the whole time. Chin needs to be over the bar and below parallel on the thrusters.

  • Great video just something of a request….I watch your video with my little boy whose 8 and we both train but when you swear I have to switch off etc if you can consider this I’d be grateful as its something we both enjoy watching as the vids are greatthankyiu hope no offence caused

  • Said lemme try this Crossfit “fran” thing, see where I stack up as a “regular lifter”…. this is the first video i saw….dude starts flopping around on the bar… have now vowed to never entertain a single Crossfit activity/thought ever again…. ������ dead

  • Hi I’ve just found you, great CrossFit workouts, I’m using them to loss weight, I’ve dropped a stone so thank you
    One question how many workout routing should you do during your work out session

  • If you want to lose 20kg like I did, you need to visit website NextLevelDiet. They provided me with 30 days plan meal, training plan, fitness tips and healthy recipes. Visit their site and transfrom your body!!!

  • Great content just getting into CrossFit and these workouts are helping a lot ���� even if They are killing me slowly.

  • Super tough to do, and the CrossFit rules allow the butterfly pull ups, so if your going for time you have to use them, but I think should ban butterfly for comp and demand strict pull ups, supposedly these are pro athletesso do real pull ups

  • Summer bodies are made in winter. I am making mine, what about you? You can create training and meal plan yourself, or you can save your time and visit *Next Level Diet*. You chose

  • Do you do these workouts in a specific order to target different body parts every week or are they all just intense full body all the time?

  • @AbsoluteBeast appreciate these at home wods whille in lockdown in nz. Keep up the good content ����

  • Tysm beast…. It’s been month I am doing my own workouts… It will help me a lot as I will not waste time on thinking wods

  • i’m off season we do burpees instead of those flailing things and I got 9:40 and I was the last to finish��

  • and not a single correct rep has been done that day. bunch of fucking tools, they do look great, but with the ammount of gear theyre on theyd look great doing bodyweight execises only. if theyd do the workout correctly theyd be monster!

  • Despite him not resembling anything close to a real
    Pull up this is still impressive endurance. But yeah cmon crossfitters. Do a real pull-up already

  • Zero pull ups. Bet he couldn’t do 21 straight pull ups fresh without rest. SMH and retards pay to do this.

  • Since America hasn’t gotten on board the metric system that makes sense, you’re making me do math…..on a Monday?!?!

  • I can’t help but think of the documentary “Icarus” when watching some of these athletes. I wonder what the % of PED’s in CrossFit are?

  • I’m new Both to this channel. This workout seems very good but i don’t know this CrossFit terms. Reps and stuff

  • I LOST 40kg!!! Now I’m feeling healthy. I only followed tips from website called *Next Level Diet*. They provided me with 30 meal plan, training plan, fitness tips and healthy recipes. Visit their site and make your own body transfromation!!!

  • Now I’m feeling strong because I got 3kg of lean muscle in 1 month. I only visited website called Next Level Diet and they provided me with diet plan, training plan with amazing tips. Believe me!!! #*Next Level Diet*

  • I only have 210kg dB, 1 15kg women’s bar (no plates…) that I stole from my sister, do you thing I can have results with these? I can always steal my brothers 20kg kettlebell of course.. ��… Sick content bro but if you get more shredded you’ll look like a carrot salad… Keep it up ����

  • Mustache Brigade! One of the easiest ways to increase one’s work capacity..it’s pretty much upper lip GPP

  • Amazing. I bet no one of who is criticizing this man can’t do this under 10′, even with kipping pull ups.

  • I will never understand, why they are dropping the bar from such high position. It is wearing up the equipment faster. If you are tired, and the hands are sweaty, you can also drop the bar to early on your thighs or knees. I am pretty sure it happened.

  • If this guy can do that workout in 1:54.. I guarantee you he can do more strict pull ups then all of these keyboard fitness experts. Stick to your smith machine boys.

  • Dude I love your videos.

    I’m new into these types of workouts, but I have a lot of experience in the gym. What size dumbbells do you recommend (I’d need to go buy some to do these). How do you determine what weight is right for you?

  • After years of just heavy lifting I have to switch. I am giving CrossFit a chance
    I have long road ahead of me of learning
    This is all over again
    Thanks for great video ����

  • Hi You AB, Credited your channel on my video of Hero WOD 343 with a Card. Holy Krakatoa that fries your Lumbar Spine. Keep ’em coming. Keep growing this great sport.

  • Would someone do each workout once a day or is it like 2-3 workouts every day? I’m new to this CrossFit stuff and would like to learn. Someone please explain thank you

  • What a good combination, I’m not as strong as you, but I will start with a pair of 25lbs and then move to the 35lbs, my goal is 50lbs, but I think I will need like a year to achieve ��

  • You can argue whatever you want about kipping pull ups. CrossFit implemented the use of kipping pull ups for competition’s sake. The point is to do as many as quickly as possible within the requirements and competitors are allowed to kip. So, in a competition, you would be dumb not to kip. That being said, I think the kipping pull up is over utilized in the majority of CrossFit. I personally don’t think people should kip before they have the strength to bang out a few strict pull ups. For one, your shoulders are not strong enough and stable enough to control that kind of momentum. It’s asking for an injury. Second, it promotes false strength and the over reliance on efficient movements. Yes, in a competition you should be efficient but in the realm of general fitness you should be able to do strict pull ups. I think CrossFitters should develop the skills to sustain high reps of kipping pull ups so they can do them in competition but for the most part should train strict and weighted pull ups. That’s my two cents. It just seems ridiculous to me that CrossFit coaches are getting there clients to do things like one rep max back squats and snatches but don’t take the time to develop basic body weight strength like a pull up.

  • Great workouts!Do you recommend try another workout in the same day?(supposing I could do that) or only one per day is enough for a great performance increament?

  • People don’t understand how hard it is to do those butterfly pull-ups correctly. Took me like a year to get it down fluently.