Four movements, three descending rounds, zero equipment. Today is about steady leg drive and honest reps. Set your space, start your timer, and get to work.

Today's WOD — 21-15-9

  • REVERSE LUNGES
  • AIR SQUATS
  • BURPEES
  • LUNGES

How this format works

21-15-9 means you complete every movement for 21 reps, then 15, then 9. For this workout, one round looks like 21 reverse lunges, 21 air squats, 21 burpees, and 21 lunges before dropping to the round of 15 and finishing at 9. Reverse lunges and lunges are counted as total reps, so alternate legs and stop when you hit the number. Rest is built in wherever you need it, but the clock keeps running, so short pauses beat long breaks. Move to the next movement the moment you finish your reps.

How to attack it

The round of 21 is where most people go out too hot, especially on burpees, so pick a pace you can hold in round three. Break the lunges into sets of 10 and 11 if your legs start loading up early, and keep air squats unbroken by slowing the tempo instead of stopping. On burpees, find a smooth breathing pattern: exhale down, inhale up, and avoid holding your breath at the top. The round of 9 is a full send, so save something for it.

Form cues

  • REVERSE LUNGES — Step back, lower the back knee, drive up through the front heel.
  • AIR SQUATS — Feet shoulder-width, hips below knees, chest up.
  • BURPEES — Chest to floor, then jump up and reach overhead.
  • LUNGES — Step forward, back knee toward floor, push through the front heel.

Scale it

Newer to this: Cut the reps to 15-12-9 or even 12-9-6 to keep the workout moving. Swap burpees for a step-back, step-up version with no jump, and use a chair or wall for balance on the lunges if needed.

Want more: Add a pause at the bottom of each air squat, a jump between reverse lunges, and a tuck jump at the top of every burpee. You can also extend the ladder to 27-21-15-9 or set a tight cap and chase it.

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