Today's workout

Built for how you train. Your style: Bodyweight / calisthenics — change it in Account.

WOD · For Time triplet

22 min

21-15-9 for time

Warm-up

5 min easy cardio, then 2 build-up rounds of the WOD movements at light effort to groove the patterns.

3 rounds (21, then 15, then 9 reps)

Dumbbell thrusters · ring rows · air squats

Track: Rounds + reps (or time) · RX or scaled
Intensity: Hard but unbroken sets where possible — log your time
Scaling: Scaled: lighter DBs, banded rows. Cap at 12 min, then note where you finished. Moderate recovery — RX or lightly scaled, leave 1–2 reps in reserve.

⚠ Warm up thoroughly. Drop the bar/scale before form breaks. Not medical advice.

How hard was the session? (optional)

Optional, and self-reported — your ratings shape the recovery estimate that shapes your plan.

Not medical advice. Demo data only.