21-15-9
Double DB deadlift - @2x10/15 Intermediate: @2x12,5/17,5 RX: @2x15/20
Double DB hang squat clean
Double DB shoulders to overhead
2 min pause
TC: 22
"For Time – Dumbbell Chipper x 2"
This workout is a classic 21-15-9 triplet done twice, separated by a 2-minute rest. It’s all about dumbbell control, barbell-like cycling, and shoulder stamina.
2 Rounds for Time of:
21-15-9:
Double DB Deadlifts
Double DB Hang Squat Cleans
Double DB Shoulders to Overhead
• Beginner: 2x10/15 kg
• Intermediate: 2x12.5/17.5 kg
• RX: 2x15/20 kg
2-minute rest, then repeat the same triplet.
Time Cap: 22 minutes
This one burns the legs, lungs, and shoulders. The first round is about pacing; the second round is about grit. Smooth, consistent DB cycling will be your best weapon.
barbell chipper workout, burpee over bar workout, double under workout, front squat workout, ladder style crossfit wod, overhead squat workout, Power Snatch workout, pull-up workout, thruster workout, toes to bar workout
For time
1 Power snatch
2 OH squat
3 Burpees over bar
4 Front squats
5 Ring rows/Pull ups/C2B
60 Single unders/Double unders
7 Knee raises/Knees to elbows/Toes to bar
8 BB Thrusters
bodyweight crossfit workout, Box jump workout, crossfit conditioning workout, hand-release push-up workout, handstand push-up workout, push-up workout, running workout
3 rounds
400 m run
20 box jumps
400 m run
20 push ups/HR. push ups/HSPU
1 min pause
Burpee workout, crossfit for time workout, dumbbell hang clean workout, dumbbell thruster workout, handstand push-up workout, pike push-up workout
For time | 3-6-9-12-15
Pike push ups /Handstand push ups
Double DB Hang power clean
Double DB thrusters
Burpees
air squat workout, bike erg workout, gymnastics conditioning wod, kettlebell push press workout
5 rounds:
2 Burpee (banded) pull up / Banded bar muscle up/ Bar muscle up
12/15 cal Bike
16 KB Push press
25 Air squats
crossfit full body workout, dumbbell clean workout, farmer carry workout, functional fitness workout, grip strength workout, shoulder and grip workout, wall walk workout
10 rounds
2 wall walk
10 Double DB clean
20 m farmer walk
