Pull-ups (3×5) should be strict and controlled, full range of motion, no kipping, and leave 1–2 reps in reserve. Scale as needed to maintain quality. Push-ups (3×10) should be clean and consistent, chest to floor, tight midline, and no rushing. This is about building balanced upper-body strength without fatigue.
This triplet is a fast-paced, full-body workout that will elevate the heart rate quickly. Push jerks should be smooth and efficient, use the legs to drive the bar overhead and choose a weight that allows consistent movement without pressing out. Sit-ups should be rhythmic to help control breathing. Russian KB swings should be hip-driven and controlled, not rushed. Encourage members to manage pacing early and keep transitions smooth. The goal is steady intensity and clean movement through all rounds, not sprinting the 21s and slowing down later.
STRENGTH:
A1. Pull-Ups 3×5
A2. Push-Ups 3×10
WORKOUT:
For Time:
21-15-9
Push Jerk
Sit Up
Russian KBS (44/25)
RECOVERY:
Wall Pec Stretch
Overhead Triceps Stretch”