Don't Turn Sprints Into Slow Grinds

We're going to break down the classic "21-15-9" rep scheme. This format is not a grinder; it's a flat-out, anaerobic sprint. It should hurt, and it should be fast.

I had an athlete recently who is tough, strong, and did a 21-15-9 of cleans and pull-ups. Her time was over 10 minutes. Her goal was to hit an elite time, somewhere around 3:30. So what went wrong? It wasn't a lack of effort. It was a misunderstanding of the goal.

In this video, I break down that exact scenario. We're going to cover the difference between training to be strong and training to be fast, why the intended stimulus is KING, and why scaling the weight is often the smartest, not the weakest, decision you can make. If you've ever finished a sprint workout feeling like you just went for a long, slow walk, you need to watch this.