For Time: 21-15-9, Burpees, Kettlebell Swings (24kg/16kg), Double-Unders
Primary movement: Burpee/KB Swing
Megan is a fast-burning triplet: 21-15-9 of burpees, kettlebell swings (24/16 kg) and double-unders. Three simple conditioning movements in the classic descending scheme, designed to be done at a near-sprint. Burpees control the tempo, swings load the posterior chain while you're gasping, and double-unders punish any loss of composure. Megan is an honest 5-10 minute engine check with zero technical excuses.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 10:00+ | 11:00+ |
| intermediate | 7:30 | 8:15 |
| advanced | 5:30 | 6:15 |
| elite | sub 4:15 | sub 5:00 |
Where does your Megan land?
Log it once and the app places you on this table automatically, then tracks the trend.
Burpees set the pace - pick a cadence you can hold through all three rounds (steady 12-15/min) rather than sprinting the 21s. Swings unbroken every round; the kettlebell is your chance to slow your breathing at the top. Take one full breath before starting each double-under set to avoid trips. Rounds are short: transitions of under 5 seconds matter more here than in any long workout.
Scaled: 21-15-9 burpees, swings (16/12 kg), single-unders (x2 reps). Beginner: 15-12-9 with a light kettlebell. Keep it under 10 minutes - this one is meant to hurt fast.
Log every result, see your progress over time, and know exactly where you stand.
Free on iOS and Android. No account needed to start.