Four movements, three descending rounds, one goal: keep moving. Today's session hits your chest, shoulders, legs, and core in a clean bodyweight circuit that rewards steady rhythm over hero sets. Set your wall ball target, position your box, and let's go to work.

Today's Session — 21-15-9

  • PUSH-UPS
  • WALL BALLS
  • BOX STEP-UPS
  • V-UPS

How this format works

The 21-15-9 format means you'll complete three rounds of every movement, with rep counts dropping each round. Round one is 21 reps of each exercise, round two is 15, and round three is 9. Move through all four movements in order before starting the next round: 21 push-ups, 21 wall balls, 21 box step-ups, 21 v-ups, then repeat at 15, then 9. Rest only as needed between movements, but treat the descending reps as your reward for pushing the pace. The workout is complete when you finish the final 9 v-ups.

How to attack it

The round of 21 is where most athletes overcook it, especially on push-ups and wall balls. Break the 21s early into manageable chunks like 12-9 or 8-7-6 to protect your shoulders and keep your wall ball cycle unbroken. Match your breathing to the wall ball rhythm, exhaling hard on every throw, and use the step-ups as active recovery by settling into a steady cadence. By the round of 9, everything should be unbroken, one continuous push to the finish.

Form cues

  • PUSH-UPS — Hands under shoulders, body in a straight line, chest to floor.
  • WALL BALLS — Squat deep, drive up, throw to target in one motion; catch and ride it straight back down.
  • BOX STEP-UPS — Whole foot on the box, drive through the heel, stand tall at the top.
  • V-UPS — Lie flat, lift legs and torso together to form a V, touch toes.

Scale it

Newer to this: Drop to knee push-ups or elevate your hands on a bench, and use a lighter wall ball or swap for air squats with a reach overhead. Lower the box height for step-ups and substitute v-ups with tuck-ups or seated knee tucks. You can also cut the format to 15-12-9 to keep the intensity high without stalling out.

Want more: Scale to a heavier wall ball, add a push-up to each rep by dropping to the floor before the throw, and use a taller box for step-ups. Chase unbroken sets on every round and cap your rest between movements at 15 seconds. For an extra layer, tack on a 400m run before each round to bring the running element into play.

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Gear for this workout

  • Adjustable dumbbells$$Thrusters, snatches, lunges with load — adjustable dumbbells cover the widest range of WOD movements per dollar.See options on Amazon →
  • Cross-training shoes$$Running plus burpees plus lifting in one workout — you want a stable trainer, not a soft running shoe.See options on Amazon →

Disclosure: if you buy through these links, Try HYROX may earn a commission at no extra cost to you. Picks match the equipment this workout uses.