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.
assault bike workout, bike erg workout, Box jump workout, push-up workout, v-up workout
3 rounds
500 m bike
20 box jumps
500 m bike
20 push ups
500 m bike
20 V-ups
crossfit bike workout, double under workout, for time crossfit wod, jump rope workout, single under workout
For time
10-20-30-40-50
Cal bike
100-80-60-40-20
Single unders/double unders
chest to bar workout, Deadlift workout, pull-up workout, thruster workout
3 rounds:
21 Deadlift
15 Thrusters
9 Ring rows/Pull ups/Chest to bar
1 min pause
box jump over workout, Devils press workout, dumbbell crossfit wod, rowing workout
10 rounds
250/200 m Row
4 Devils press
6 Box jump overs
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
