“If you set your bar at “amazing,” it’s awfully difficult to start.” – Seth Godin

“Chad”

For time: 1000 Weighted Box Step-ups, 45 lbs, 20 in

OR

For time: 50/35 Row or Bike Calories

— then —

21 Shoulder-to-Overheads, 135/95 lbs

21 Pull-ups

15 Shoulder-to-Overheads, 135/95 lbs

15 Pull-ups

9 Shoulder-to-Overheads, 135/95 lbs

9 Pull-ups

— then —

50/35 Row or Bike Calories

GENERAL
Working through a classic 21-15-9 that is surrounded by a bike/row buy-in and cash-out
Athletes must complete all calories on the bike/row before moving to the middle 21-15-9, then complete all 21-15-9 before moving to the last bike/row calories
The flow of the workout goes as follows:
50/35 Calorie Bike/Row
21 Shoulder to Overhead
21 Pull-ups
15 Shoulder to Overhead
15 Pull-ups
9 Shoulder to Overhead
9 Pull-ups
50/35 Calorie Bike/Row

SHOULDER TO OVEREHAD
The barbell comes from the floor and should be a weight that athletes could complete each round in 2-3 sets
Since it is listed as shoulder to overhead, athletes have the option to either push press or push jerk
They could technically split jerk, but the weight should not be that heavy

PULL-UPS
Let’s choose a pull-up option that athletes are capable of completing the opening 21 reps in 1-2 sets when fresh
We can adjust the total volume (Example: 15-12-9) or complete a pull-up variation (Subs listed below)

BIKE/ROW
If you’re short on bikes/rowers, stagger athletes by 4-5 minutes
If unable to Bike/Row, complete one of the following:
Equal Calorie Erg Bike
800 Meter Run

STRATEGY
SHOULDER TO OVERHEAD
If there is one movement of the two where we can try to push for larger sets, it’s the shoulder to overhead, as the rest between sets will be longer than the pull-ups
Anywhere between 1-3 sets is ideal for this movement
Consider the following break-up strategies for each set
Set of 21: 21 / 12-9 / 7-7-7
Set of 15: 15 / 8-7 / 5-5-5
Set of 9: 9 / 5-4 / 3-3-3

PULL-UPS
The pull-ups are a movement we can potentially break-up a little more than the shoulder to overhead
A good rule of thumb is that we want to break these up in a way where we don’t have to rest any longer than 10 seconds between sets
For Example: If opening with a set of 15 on the round of 21’s will cause you to rest 20 seconds, it’s better to go smaller sets (Like 7-7-7)
Here are some break-up options for the pull-ups:
Set of 21: 21 / 12-9 / 7-7-7 / 6-5-4-3-2-1
Set of 15: 15 / 8-7 / 5-5-5 / 5-4-3-2-1
Set of 9: 9 / 5-4 / 3-3-3 / 3-2-2-2

BIKES/ROW
The buy-in bike/row today is less important than the 21-15-9 and the cash-out bike/row
The buy-in bike/row is essentially the warm-up for the rest of the workout
We want to move at a pace here that allows us to crush the opening set of 21’s on each movement
If there is one place in the workout where we want to go for it, it’s the second half of the cash-out bike/row
If we do it right, our cash-out is ideally the same pace or even faster than the buy-in bike/row
Steady on the buy-in, fast on the cash-out