Workout at Home: The Crossfit Inspired 21-15-9 Circuit
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Uploaded by Fitbritz on Nov 3, 2009
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 or three exercises as given) you do 21 reps of exercise 1, followed by 21 reps of exercise 2, and 21 reps of exercise 3. Now do 15 of the first, 15 of the second9 of the first, 9 of the second. Ect..
Most likely you will be breaking the 21s and 15s (and maybe the 9s) into subsets, aka breakdowns. This is based on your strength and conditioning. Remember if you need to adjust the weight downward, do so because this is a timed workout.
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Dang, I want to work out there...
4orkast 4 days ago
@RAWFITUK Thanks a lot for the input... Just found a play to work out here in California!
tyrtl 4 months ago
@tyrtl Minimal rest period on this workout. However my theory has changed since this video was filmed. I would recommend 30/60 seconds rest.
RAWFITUK 4 months ago in playlist Fitness
This is an awesome video. Very similar to the WOD I did today. I just find the kettlebell swings funny in fast forward.
gareth907 4 months ago
How long are rest times on crossfit workouts?
tyrtl 4 months ago
looks awesome! im looking for new workouts and this is one i will definately use!
tomowyatt 5 months ago
use hips on kettle swing and a press up at the bottom of the burpee, great curcuit though, I'd use hang clean and press but that's just preference.
K8T0 9 months ago
Nicely done circuit. Really hard work. One thing i would add for your long term benefit would be to not use alternated grip for the deadlift when it is such high reps. This will cause an inbalance with your shoulders that you probably don't want.
brayden12345 10 months ago 2
The fast forward effect and music combo made this a great vid! Super job, mate,
bunksbunks 1 year ago
does anybody know the name of the song and the artist that accompanies this clip. Cheers
1984Menace 1 year ago