Here is a full length, 21-15-9 high intensity steel mace workout by Paulina Kairys. This follow along mace workout includes a warm up, movement prep, and a cool down as well. Do this quick workout and you are good for the day!

This 21-15-9 workout format is taken from Crossfit. The workout involves 3 steel mace exercises and 3 rounds. The first round is 21 reps for each exercise. The second round is 15 reps for each exercise. And the third round is 9 reps for each exercise. You will only be resting if absolutely needed. If your form breaks down, take a mini rest. If you are in good shape, you should be able to follow along with Paulina’s pace.

The great thing about the 21-15-9 repetition format is that you can push yourself equally hard each round even as you fatigue.

Remember this is a high intensity workout, so it is quick. Push yourself to the max for optimal efficacy of this type of workout. Keep your form tight and maximum tension on your muscles. Feel the burn!

21-15-9 STEEL MACE WORKOUT DETAILS:

1. 8-Min Warm Up

2. Quick Movement Prep

3. Workout - 3 Rounds (R1: 21 reps | R2: 15 reps | R3: 9 reps)

Exercise 1: Switch Squat Complex (2x Crossbody, 2x Horizontal Bottom, 2x Front Rack)
Exercise 2: Battle Lunges
Exercise 3: Plank Crossover Rows

4. 4-Min Cool Down

Let us know what you think about this workout in the comments below.

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