Frog hold

5 - 5 - 5+

Tabata burpees. 8x20sec intervals with 10sec rest between sets a.k.a. "Tabata". All out every interval. Score is the least amount of burpees performed in any of the eight sets.

Split Jerk Technique @40% of 1RM

5x3 Front Squat @75%+

3x7 Back Squats @75-77,5%

Three heavy sets of two

Hang clean + clean

5 x 2 + 1

Focus on technigue, you choose the weight.

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.

In 15 minutes find your best possible weight in back squat 10 reps.

Accessory:
Split squat 2x15 reps/ leg, 60 sec rest between the sets.