Today is a pure core burner built on classic bodyweight movement. Three exercises, descending reps, one goal: keep moving with intent. Roll out your mat and let's get to work.

Today's Session — 21-15-9

  • PUSH-UPS
  • V-UPS
  • PLANK HOLD

How this format works

The 21-15-9 format means you complete three rounds of decreasing reps. Round one is 21 push-ups, 21 v-ups, then a 21-second plank hold. Round two drops to 15 reps of each and a 15-second plank. Round three finishes with 9 reps and a 9-second hold. Move through each round with minimal rest, but pause when your form starts breaking down.

How to attack it

Most athletes fly through round one and pay for it during the v-ups in round two, so pace the opening set with control. Break the 21 push-ups into two sets if needed, something like 12 and 9, to keep your chest driving off the floor. Exhale on the push up and on the crunch of the v-up to keep your rhythm consistent. The plank at the end of each round is your reset, brace hard and count it down. Round three should be your fastest, empty the tank.

Form cues

  • PUSH-UPS — Hands under shoulders, body in a straight line, chest to floor.
  • V-UPS — Lie flat, lift legs and torso together to form a V, touch toes.
  • PLANK HOLD — Forearms down, body straight, brace your core; don't let hips sag.

Scale it

Newer to this: Drop to knee push-ups or elevate your hands on a bench to build pressing strength. Swap v-ups for tuck-ups or alternating dead bugs, and cut the rep scheme to 15-12-9 if the volume feels heavy. Hold the plank for as long as your form stays clean, then reset and continue.

Want more: Add a clap or a deficit to your push-ups, and hold a light dumbbell between your feet on the v-ups. Bump the plank holds to 45-30-15 seconds and aim to complete all three rounds unbroken with under 30 seconds rest between movements.

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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.