Pull-up Bars and Boxes: A 21-15-9 Challenge

This Saturday’s WOD is a fast-paced couplet with a descending rep scheme of 21-15-9, featuring toes-to-bar and burpee box jump overs. The structure allows you to push the intensity while maintaining good movement quality.

The box height is higher than usual for both men and women, emphasizing explosive power. We encourage keeping it a jumping movement rather than stepping—if needed, lower the box height to ensure you can jump rather than step.

Only switch to step-overs if absolutely necessary due to injury. If you have toes-to-bar but struggle with the volume, scale by reducing the reps. If you’re still developing your toes-to-bar, hanging knee raises remain the go-to modification. Get ready to move fast and push hard!

See you all in group classes, on the zoom, or in the open gym.

Cheers,
Big Cat

Warm up

3 rounds, 1 min each:

- Plank hold (L/M/R)
- Bar hang/Hanging knee raises
- Get-ups
- Box Step-up/Step over

Tech

- Toes-to-bars and substitutes
- Burpee box jump over

WOD

21-15-9:

- T2B
- Burpee box jump-overs @24/30"

WOD