21 ring dips
42 AbMat sit-ups
50 double-unders
15 ring dips
30 AbMat sit-ups
50 double-unders
9 ring dips
18 AbMat sit-ups
50 double-unders

Goal & Intensity
-Build gymnastics-based muscular endurance and skill under fatigue, especially in ring dips and jump rope work. -The goal is to manage sets intelligently and maintain full-range, clean reps throughout the workout.
-A fast but controlled triplet that repeatedly loads the shoulders and midline while keeping the heart rate high.
-Ring dips and sit-ups should be completed in no more than three sets, and double-unders in under one minute each time.
RPE: 8, hard and breathy, but still under control.
💡 Coach’s Tip
Start ring dips with conservative, confident sets and save your rhythm for the final round, most lose time by opening too aggressively.
Why this workout: The classic 21–15–9 format teaches pacing and repeatable effort at high intensity. Combined with double-unders, it develops shoulder stamina, core strength, and the ability to perform skills while fatigued.
Pre-workout Skill Work:
Jump rope practice primes coordination and helps to choose the right scaling before the workout.
Practicing the kipping ring dip reduces shoulder strain and allows smoother movement during the WOD.