Copey - Crossfit Workout

To perform the Copey hero workout, execute the 21-15-9 rep scheme for time using bodyweight for bench presses and deadlifts, and include ring dips. Begin with 21 bench presses, ensuring your feet are planted firmly and your back is flat against the bench. Focus on control and full range of motion in each press.

Next, transition to 21 deadlifts, keeping your back straight and utilizing your legs to lift the weight while engaging your core. Maintain a steady grip on the barbell throughout.

Finish the set with 21 ring dips, lowering yourself until your upper arms are parallel to the ground, then pressing back up. Once completed, reduce the reps to 15 and then 9, maintaining the same form and intensity for each exercise.

Adjust the bench press weight to a comfortable level, aiming for 10 unbroken reps. If bodyweight is too heavy, consider using a lighter weight or performing push-ups as a modification.

For deadlifts, if bodyweight is challenging, reduce the weight or substitute with kettlebell deadlifts at a lighter weight, like 60–80 lbs. Ensure proper form remains a priority.

For ring dips, scale to bench dips or use resistance bands for assistance if necessary. You may also consider performing push-ups to build strength.

To accommodate fitness levels, reduce the total workout time to 14–16 minutes or decrease the reps per movement to 5 or 7 to ensure mastery and safety during the workout.

Your score for the Copey workout is calculated based on the total time taken to complete the prescribed reps of 21-15-9. Each set consists of 21 reps of Bench Presses, 21 Deadlifts, and Ring Dips, followed by 15 reps of each exercise, and finally 9 reps. Ensure you perform the Bench Press and Deadlifts at your bodyweight.

Start your timer when you begin the first set and stop it once you finish the last Ring Dip. Your final score is the total time taken in seconds. To convert this into a more standardized score, you might also consider dividing it by 60 to get minutes, or adding seconds for accuracy.

Record your score to track your progress and compare it against future attempts!

Approach the workout with a steady mindset — pace yourself during the initial rounds to conserve energy. Aim for smooth, controlled reps on the Bench Presses and Deadlifts to avoid premature fatigue. Manage your breathing throughout the Ring Dips for better endurance. If needed, consider breaking up the sets into manageable chunks, especially if you're feeling your grip fatigue.

Utilize your legs effectively during the Deadlifts to support your lower back and maintain form. When transitioning between exercises, minimize downtime by setting up equipment efficiently. Focus on consistent timing and rhythm during each phase to maintain overall performance and finish strong.

Finally, remember to hydrate adequately before and after the workout to aid in recovery.

A good score for the Copey workout, structured as a 21-15-9 for time, is typically benchmarked around the elite performance range.

Male athletes aiming for elite status should strive to complete the workout in under 3 minutes, while elite female athletes should target around 4 minutes.

Intermediate scores might fall between 4–6 minutes, indicating a solid grasp of pacing and strength.

Advanced athletes can expect to finish in the range of 3–4 minutes, showcasing impressive endurance and muscular stamina.

Achieving times close to these benchmarks reflects not only physical capability but also strategic mental focus throughout the demanding workout.

The Copey workout is intended to stimulate strength and endurance across multiple muscle groups while emphasizing functional movements. The 21-15-9 rep scheme creates a high-intensity challenge that tests both muscular endurance and aerobic capacity.

Bench presses and deadlifts at bodyweight push the limits of upper and lower body strength, ensuring that athletes engage their core and stabilizing muscles throughout. This workout not only builds strength but also improves overall body coordination.

Incorporating ring dips enhances shoulder stability and endurance, challenging the upper body further. The combination of these exercises aims to create a well-rounded, taxing routine that encourages athletes to maintain intensity while managing fatigue effectively.

The world record for the Copey workout, structured as a 21-15-9 for time, has seen impressive performances within the CrossFit community. The benchmark is often set by elite athletes, and unofficial reports suggest that top male competitors can complete the workout in approximately 3 minutes, while elite females may finish in around 4 minutes.

This fast-paced workout demands exceptional strength and endurance, especially with the requirement to perform bench presses and deadlifts at bodyweight before tackling ring dips. It tests not only physical strength but also mental fortitude as athletes race against the clock.

The workout "Copey" honors the memory of U.S. Army Captain John "Copey" Copeland. He was a dedicated soldier who served in the 75th Ranger Regiment and made the ultimate sacrifice for his country.

This hero workout reflects his spirit of perseverance and strength, challenging athletes to push their limits just as he did during his service.

The combination of bench presses, deadlifts, and ring dips is designed to test both physical and mental resilience, paralleling the courage shown by Captain Copeland in the face of adversity.