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21-15-9 x 5

21-15-9x5 Circuit

21-15-9 is a common workout protocol favored by CrossFit. Generally these workouts are short but intense and this one is no exception. It is also scaleable to meet the skill level of any person familiar with kettlebells.

I designed this circuit to hit all the major muscle groups hard and fast. It has he added benefit of taking about 20 minutes to complete, so if you are in a hurry you can get a great workout and be on your way.

The basic circuit consists of 5 exercises; swings, front squat, snatches, pushups and one-legged deadlifts. The object is to finish as fast as possible. Record your time so you have a baseline, the next time you do this circuit you have a number to beat.

Here we go:

Exercise	Beginner's	Intermediate	Advanced
swings	2 handed	each hand	alternating hands
front squat	sumo style	1 bell held with both hands	2 bells racked
snatches	each hand	each hand	2 bells
pushups	knees	regular	one-arm or use weight vest
1 leg DL	suitcase DL each leg	regular, however you can break it up into even sets (7x3, 5x3 or 3x3)	2 kb 1L dl breaking into sets if necessary

Start with 21 reps, if you are a beginner do 2 handed swings, intermediate do 21 swings with each arm and if you are advanced alternate hands each rep (42 reps).

Immediately go into the front squat. Beginner's do sumo squats (wide stance, kb held with the arms handing down between the legs), Intermediate both hands hold the bell at chest height, and for Advanced people rack 2 kettlebells.

Now move right into snatches. For beginners, use a weight light enough for you, Intermediate level should be using a challenging weight. If you are advanced & know how to do double snatches then do so.

Next up pushups which should be self-evident. Another option for advanced is to put on a weight vest instead of doing 1 arm pushups.

The last exercise is the 1 leg dead lift. For beginner's do a suitcase deadlift. Both feet together bell one the floor next to the foot. Fold at the hips & knees, butt back, weight on heels, hold bell and lift with your legs. The arm stays straight the entire time. You should feel no stress in the elbows or biceps. Intermediate level is a standard 1 legged dl. If this bothers your lower back (remember its just fatigue in most cases) break the work up into sets of 3, so for 21 reps do 3 sets of 7. If you are advanced do this with 2 kbs instead of one.

The 1 legged DLs will tax your lower back. Remember that, unless you have an existing back issue, these will make you back stronger buy building increased endurance in the lower back.

Once you have completed 21 reps turn around & do it again with 15 reps, then with 9 reps. Minimize rest. There should be no rest between exercises and less than a minute between circuits. Remember short and intense and done quickly.

Enjoy!!

Warning: Please check with your doctor before starting any exercise program. Kettlebell training is very intense & will elevate your heart rate & your breathing to very high levels. In addition there is substantial raising of blood pressure via inter-abdominal pressurization during certain exercises. If you have heart problems, high blood pressure or other cardio-vascular issues or have otherwise been cautioned about intense exercise please consult with your doctor and tell us at IronBody about any of these conditions before you start an exercise program.

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