21-15-9 reps for time of:
Strict pull-ups
Overhead squats
♀ 95-lb barbell
♂ 135-lb barbell
Post time to comments.
Stimulus and Strategy:
Today's workout is short and packs a punch. It won't leave you breathing as heavily as Fran might, but it'll still be spicy. Expect the strict pull-ups to slow you down and force you to rest once you hit muscular fatigue — but don't get caught staring at the bar for too long. Challenge yourself to get back on and knock out a few more reps. Choose a moderate overhead squat load that lets you finish your reps in 3 sets or less — if you can go unbroken, do it. The overhead position in both movements will make holding the barbell overhead that much more challenging.
Intermediate option:
21-15-9 reps for time of:
Banded strict pull-ups
Overhead squats
♀ 65-lb barbell
♂ 95-lb barbell
Beginner option:
21-15-9 reps for time of:
Ring rows
Overhead squats
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Strict Pull-Up
The Overhead Squat
The Banded Strict Pull-Up
The Ring Row
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Comments on 261002
113 Comments
Overhead Squad: 40KG
M/42/185
115lb
16:05
M/56 👨🏻🦳
strict PU, @40 kg
PU 11+10; OHS 10+11
PU 8+7; OHS 9+6
PU 6+3; OHS 9
TT -> 22:58
D’oh! …thought can do it in 12 min.
Red & black band
Time: 8:24
21-15-9
Bent over rows
Overhead squat
25 lb dumbbells
7:09
strict PU
42,5kg ohs
32:19 - scaled to banded strict PU’s with mixed grips and 95# OHS
M/60/5’9”/214
7-7-7
5-5-5
5-4 pull-ups
Unbroken 95# ohs
12:42 min
Double banded 3/4” black and 1” purple
45# ohs
Intermediate option:
21-15-9 reps for time of:
Banded strict pull-ups
Overhead squats 25kg
(Two thin bands set up across j-hook level 9)
8:53 Rx. Pullups 4x3+3x2-3/6x2+3/3x2-3x1. OHS 14+7/10+5/9. Individual rounds: 3:30/3:34/1:47. It’d be nice to be fit enough to not have the round of 15 to be the longest :) Next time should try unbroken OHS in rounds of 15 and 9.
17:51
No banded pull-ups(could not find)
OHS @ 95lbs
17:51
No banded pull-ups(could not find)
OHS @ 95lbs
Scaled, Sub’d 145# front squat for OHS
11:41
07:14 Intermediário
(accidently did ohs first)
12:15
Rx 11:10
Overhead squats 75#
10:02
60ft DB Duel OH Walk @ 52.5lbs*
250 meter row
6 Strict Pull-Ups (last set 3 x 2)
250 meter row
Score = 5 rounds
15:50 with 75lbs and tried to maintain sets of 5 or more on pullups but I was just over 2m on the 21, and had to do a single on round 2 and 2 singles on round 3. Joints have not felt right lately - somethings off. I’ve been tested for a bunch of stuff. Crepitus everywhere all at once.
Things felt harder than the usual harder than usual today. managed to grind out 3 at 115 in build up.
15m for dad with 20lb and lt. Dan pullups (minus the last set of ohs which he forgot to do)
47/176cm/180lb
12:25
Rx 8:06
Intermediate+ : 9:40
Weight scaled to 95lbs, pull-ups strict.
M/ 43y/ 174lbs/ 68”
OHS took up 90% of the time
Intermediate
Green banded pull-ups
85# overhead squats
10:20 scaled @ #115
7/7/7
8/7
9
on snatches
Rx 5:44
*Quick Singles on all Strict Pull-ups.
*11/10-8/7-9 on Overhead Squats.
**That was an interesting couplet!
Beginner: 7:24
*no band
Beginner: 7:24
- Strict Pull-Ups (no band)
- Overhead Squats @95#
4Time: 13:12
7:15
95#
barbell: 50kg
m42/Bw: 63kg
21-15-9 reps for time of:
Strict pull-ups
Overhead squats, 135-lb barbell
Rx
10:46
💩show. Must not have warmed up right, spent 6min on the first round. Last round ~1:20, guess I was limber by then.
Son(18)
Rx
13:09
Also had a rough day but for different reasons
Looks pretty good to me, good job to both
21-15-9 reps for time of:
Strict pull-ups
Overhead squats 60kg
1R
pull-ups 6-5-5-5
OS 7-7-7
2R
pull-ups 5-5-3-2
OS 10-5
3R
pull-ups 3-3-3
OS 9
20;38 in total
10:43
Standard warmup, then OHS 5-5-5-5 with 45-65-75-85#
Workout: Rx rep scheme
OHS at 75-80-85#
10:04
PU broken 2/2/1 times
OHS broken 1/0/0 times
Sweet! I like the increase in weight over the sets, makes it interesting
21-15-9 Assist. strict-OHS 20# training bar-heels elevated on 15# plate, full squat:6:37
Nice! I may need to stick stuff under my heels soon. OHS are getting tough to do. Flexibility is harder to maintain.
7:01 40kg
M 53 77kg 175
21-15-9 reps for time of: 5:33min.
Strict pull-ups
Overhead squats
♂ 66-lb barbell=30kg scaled
Scaled the weight to intermediate but maintained the strict pull-ups.
9:27.
Worked up to 135 lbs pre workout but there’s no way I could have maintained 21-15-9 without taking too many breaks. still had to break the OHS every round. They will forever be the humbler!
That's why we do CF...everyone gets humbled somehow, somewhere. Way to stick w/ it today.
45-lbs, 6:35
Over head squats - 95lbs
Strict pull ups
21-15-9
10:46
Beginner option:
21-15-9 reps for time of:
Ring rows
Overhead squats
35-lb
6:21
Wow! Impressive.
21-15-9
6:28
Strict pull ups
Overhead squats @95#
Round times
R1 | 02:31 |
R2 | 02:28 | -3 s
R3 | 01:29 | -59 s
Ø 02:09
Warm up was built to a heavy(ish) 5 overhead squats. 75-95-105-115-120
That's fast...great job, BB. You must have flown thru those PUs.
Wow! Fast!
21,15,9
Assisted strict pull-up30#
Overhead squats 40#
Sub OHS with belt squat
pull-up
overhead squat #45
Strict pull-ups
Dumbbell shoulder squats 110#
21/15/9
Warm Up - 1 mile Elliptical
21-15-9
60 lb Back Squats - Assisted PullUps
6:42s
-strict pull-ups (banded)
-OHS (75 lbs)
7:17
—————-
Every 2’ for 3 rds:
-10 back extensions
-10 around the worlds each way (15 lb plate)
Strict pull-ups and OHS - 115lbs
Ohs 110 lb (50kg)
14’40”
M/41/210
45lb bar + banded pullups
8:24
65# barbell
9:26
Unbroken OHS, could have gone heavier
Lifters & belt helped
Intermediate
45lb plate
Strict Pull-Ups
OHS 115
8:26
Strickt pull up
95 over head squat
Strickt pull up
95 over head squat
110lb barbell
8:32
rx/21(2:50)/15(2:50)/9(1:46)
total time:13:50