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              <span class="initials">NOV 19</span>
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              <a data-turbo-action="advance" class="post-title" href="/iron-forge-2025-11-19">Iron Forge // Wednesday - 2025.11.19</a>
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              <a href="/workout_structures/rounds_for_time">Rounds-for-Time</a>
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              <a href="/movement_types/weightlifting">Weightlifting</a>
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              <a href="/equipment/rower">Rower</a>
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  <p><strong>For Time:</strong></p><br><ul>
<li>21-15-9<br><ul>
<li>Deadlifts</li>
<li>Handstand Push-ups</li>
</ul></li>
<li>1000 Meter Row</li>
</ul><br><p><strong>Barbell:</strong> #225 / #155<br>
<strong>Time Cap:</strong> 15 Minutes.</p><br><p><em>Instructions: Complete the prescribed reps of deadlifts and handstand push-ups in a descending ladder format (21 reps of each, then 15 reps of each, and finally 9 reps of each) before moving on to the 1000 meter row. Choose a weight that is challenging but allows for unbroken sets on the deadlifts.</em></p>
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