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 |
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.