The 21-15-9 CrossFit Exercise session, Defined


CrossFit workouts are identified to be fundamental nonetheless rapid-paced, rigorous, and brutal — following all, which is why folks are drawn to them in the first location. Pushing on your own to these degrees pumps up your adrenaline, building you stronger the two mentally and physically. While there are a lot of forms of workouts perfectly-recognised by the CrossFit group (typically termed Routines of the Day or WODs), a single of the most common ones is the 21-15-9 exercise session. Here is how it will work.

What Is a 21-15-9 Exercise?

In a 21-15-9 exercise session, the numbers refer to the range of reps done. There are ordinarily two to a few physical exercises, clarifies Jade Jenny, head Level 1 CrossFit mentor and co-operator of Champlain Valley Group Health and fitness. The athlete performs 21 reps of each exercise, then 15 of just about every, then nine of every single, as quick as they can. Given that the reps go down each and every spherical, it enables the athlete to press similarly tricky in every round even if they’re exhausted. The exercise ordinarily lists the actions with bigger and lower proposed weights next to each one. Much easier motion modifications are often mentioned as properly.

This rep scheme is short, getting anyplace from 5 to 15 minutes, dependent on the selection of physical exercises integrated in the exercise session. The goal of a 21-15-9 training is to keep transferring through the reps with no relaxation, attempting to comprehensive the workout as quickly as you can, Jenny explains. Athletes will generally look at the occasions they get with fellow customers at their gym, writing scores on a public board. Or they’ll get competitive with themselves and goal to conduct the work out more rapidly the following time.

CrossFit’s “Fran” Work out:

Right here is an illustration of a effectively-identified 21-15-9: the CrossFit benchmark exercise regarded as “Fran.”

Products desired: A barbell or dumbbells and a pull-up bar or established of rings

Description: With suitable form, total 21 reps of the two exercise routines down below (21 thrusters followed by 21 pull-ups), then 15 reps of the two workout routines, and complete with 9 reps of both equally. The exercise session is to be completed “for time,” which signifies as rapid as you can.


21-15-9 reps for time:
Thrusters (95/65 lbs.)

Intermediate: If a 65-pound barbell is much too major, finish the intermediate exercise down below employing a 55-pound barbell.

21-15-9 reps for time:
Thrusters (75/55 lbs.)

Novice: If a 55-pound barbell is as well weighty, and you can’t still do pull-ups, total the starter training below. Use 10-pound weights to execute dumbbell thrusters, and do ring rows rather of pull-ups.

21-15-9 Exercises

Listed here are some other illustrations of 21-15-9 routines. You can generally take any two or a few workouts and complete them employing this rep scheme. If you will not have any machines or are traveling, this style of exercise session functions effectively with bodyweight moves. If the work out beneath does require machines, use an suitable bodyweight for your exercise degree.

21-15-9 Bodyweight Exercise routine:

21-15-9 Dumbbell Exercise session:

21-15-9 Kettlebell Exercise session:

Graphic Supply: Getty / koldo studio

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