this workout is a staple of recruit phase 2..the burpee variant is a great tool. the toes through the rings ?? not too sure on that part. but we will give it a go.

Are the burpees done with pushups? Also, could someone please clarify "toes through rings"? Thanks.

Dave, 'toes through rings' are done by hanging from gymnastics rings, arms and legs straight, and then lifting your feet all the way up until your toes poke through the rings (you'll be inverted at this point). Lower your feet back down to a straight hang, then repeat.

If you don't have rings, you could hang from a pull up bar (again with arms and legs straight) and then lift your feet straight up in front of you until your toes are over your hands (you'll be inverted at this point). Lower your feet back down to a straight hang, then repeat.

Hope that helps,

Ross

Glad to see these classic exercises being added to the Crossfit WOD. Burpees are awesome!!!
I don't yet have a reverse hyper machine or good substitute where I do my workouts. Any good suggestions for a substitute exercise?

Also, for those of us who don't have a place to hang rings, any good suggestions for getting a better simulation or increasing the challenge. Sometimes I use towels, add a 20 lb weight vest or both. Towels are quick to fry my grip.

Glad to see these classic exercises being added to the Crossfit WOD. Burpees are awesome!!!
I don't yet have a reverse hyper machine or good substitute where I do my workouts. Any good suggestions for a substitute exercise?

Also, for those of us who don't have a place to hang rings, any good suggestions for getting a better simulation or increasing the challenge. Sometimes I use towels, add a 20 lb weight vest or both. Towels are quick to fry my grip.

Wow...that was a bear. Time was 26:50.

Can someone in-the-know please clarify something for me: On toes-through-rings, should your arms be under tension, or "dead hang"? I tried it both ways (arms were always straight), and noticed that when my arms were tensed I didn't swing as much (good?) but the exercise seemed easier, while when I was "dead hang" my legs swung around a lot (something I've always considered bad) but the exercise was much harder.

BTW...I'm glad I do these alone. Y'all would have gotten a good laugh, as during the Wall Ball set of the 6-rep round I fell flat on my ass dropping into the squat portion of the 5th rep. Legs just gave out.

23:30 - The ring exercise was definitely the hardest and most time consuming of the bunch. Lots of breaks and some piking at the hips. No problems with wall ball or the extensions (I'm short enough to be able to do them on the glute/ham gizmo). The burpees, complete with pushups and a jump, were no fun but I managed to get through them with no breaks. The burpee's jump was looking more like a drunken stagger than anything remotely athletic by the end of the longer rounds.

33:24 That was torture.

Great time Matt.

I am moving back to doing the wod on that day. Following the wod 30 days behind does not allow me to keep score and interact with the rest of you.

Anyway I am back on schedule.

Monday's workout today. 95#, did what I think is push-press because the link to "presses" didn't come through my browser, so still in ignorance of what a push-jerk should be. With all broken sets, took me 25:59. My congratulations to all of you who did this in less than half my sclerotic time.

What is the reverse hip extension?

28:35

Too much walking in between exercises. Next time I need to set up the circuit better.

No rings - did as many toes to bar as possible then switched to knee ups.

Felt my age today, still a bit sore from Sundays deadlifts so just tried to get through at a snails pace. Substituted 45 pound thrusters for the wall ball and used a half wall for the reverses. 41:37 and it felt longer than that.

37:55

Brutal. Toes thru rings and burpees were absolute killers!

Yes..The burpee Gil

this was the workout from hell! almost puked around my 28min mark.

due to lack of equip, had to sub 3 out of 4.
toes through rings = knees to elbows
wall ball = 25lb plate thruster
reverse hyper = 1.5 pood KB swing

Knee to elbows - 10/4/3/3/3/2.5/3
25lb plate thruster - 21/18/15/12/9/6/3
1.5pood KB swing - 21/18/10/12/9/6/3
Burpees - 14/14/15/12/9/6/3

Time = 35min 17sec

No rings yet, but I promise to get them as soon as we move the school Coach. Burpees have been a staple of my workouts for years so this workout really fed one of my strengths. Although as Kelly said my explosive jump at the end was rather comical.
Toes to Bar
20# Wallball
Reverse Hyperextension
Burpees
Brought the medicine ball to work so some of my coworkers could "enjoy" wallball with the rest of us.
Time: 21:37

Perform rounds of 21-18-15-12-9-6- and then 3 reps of:
Toes to bar - no rings (all broken sets, no more than 3 sets per Rd)
Wall Ball 20# (no breaks)
Reverse hip extension (no breaks)
Burpees (all broken sets, no more than 3 sets per Rd)
Total Time= 37:39

Time was 38:05

This one almost killed me!Those toes to rings really slowed things down for me.I'm between medicine balls so I had to substitute dumbell thrusters with 25-ib bells.

Toes/Rings: 21(10-6-5)_18(8-5-5)_15(5-5-5)_12(6-6)_9(6-3)_6_3
Dumbell Thrusters 21-18-15-12-9-6-3
Reverse Hypers 21-18-15-12-9-6-3
Burpees(the real kind) 21-18-15-12-9-6-3

I was very pleased to see burpees added into a WOD.I think they are a fantastic strength and conditioning exercise and when performed with an explosive jump at the end, they are great for power development.I hope these become a staple.Speaking of which, this workout should become one of Crossfit's benchmark workouts.

Chris-

Way to go on wiley exercise substitutions!
Robb

Kelly you amaze me! I still can't catch you.

34:40

Broken sets for toes to rings and burpies until 9 round.

Other excercises no breaks.

This one smoked me.

26:53, 3 of 4 exercises.
Did toes to bar, as my rings aren't high enough.

No revers hypers...pulled a muscle in my lower back two days ago. Surprised that the other exercises loosened it up.

UGH. Painful! 34:30. I kept waiting for the sets to get easier - didn't happen until the VERY end!

25:52
Even accounting for shuttling between the living room (rings) and the garage (everything else) I doubt I could have shaved much time. TTRs and burpees were brutal - breaks on the first 3 sets of both. Wally-ball and rev hypers were a breeze (relatively speaking).

I could tell from other people's times that I wasn't up to this full-tilt. I also don't have any place with all the necessary apparatus.

So I cut it down a bit. For warmup I practiced jumping rope for 5 min. then did 50 wall ball shots in 2 min. with a 7-lb. ball -- working on perfect form.

Then for a WOD just did the hard exercises -- straight leg raises and burpees. Took about 30 min.

Burpee is Pukie in disguise.

27 minutes with a 20 lb ball. No rests. Burpees absolutely sucked. Brought back Paris Island memories.

Had one of my students do this and he really hated it. Said the toes to hands made it the hardest. He is still complaing about the knees to elbows we did on Monday. Time wasn't that good Completed this in 32 minutes.

This is my second Crossfit ever, it also comes after three months of inactivity. Needless to say I can't yet do all the exercises; started on twelve and worked my way down. 15 min. Had to substitute knees to elbows for toes thru rings. Does it get better or am I just weak? Am I too old to cry?

Great Workout! I am with Matt T. This should become a CF standard.....maybe Geraldine?

36 Minutes:

had to break the toe-thru-rings into 3 sets for the first 3 sets
Same with the Burpees.
Everything else was good to go.

I would respectfully disagree with making this a benchmark workout. While undoubtedly demanding, the need for a workout location with rings AND a wall ball target AND a suitable platform for the reverse back extension, makes it less accessible than the existing benchmarks.

Maybe a good discussion for the message board!

That's actually a good point John.

L holds
squats
thrusters-25 dumbells
burpees

32 min

Actually think it was 22 min

Great Workout. Real taxed every system and muscle group.I'd like to see more of these.

You guys are all monsters!

It took me 56:50 to even make it through this one. I had to break the toes in rings into 3 at a time which is what robbed me of alot of time. 10 lb medicine ball. Wall ball, hip xtns, and burpees (aka the seventh circle of hades) all unbroken but with a couple minutes of rest between burpees and toes in rings again. Those burpees killed me.

Someday I hope to be able to hang with your all's times.

New to Cross Fit, this was BRUTAL... threw 12lb medicine ball 2-3ft high, time 36.30.

Andy P. I agree this didn't get better til the end.

Micki

This is one of the hardest workouts ive done. I completed it in 33 minutes. During the burpees I jumped up to a tall pullup bar and did a pullup which made this a full body workout. At JSO SWAT we have a different name for burpees, they are called Russians or Talibans, or whoever happens to be the current arch-enemy of the U.S.A. Hoo-rah.

50:01. That was the best I could do today. Everything was the best form I could muster. 20 lb. medicine ball.

It is very rare that a Crossfit WOD beats me up as much as this one did. OUCH

26:19

Those burpees were awful. I could barely do them properly after 10 reps, there wasn’t much jumping going on. I had to break up the knees to elbows until I got to the 12 rep round. The back extensions really hurt because I did that 50/25/15 situp/back ext. workout last night

Got my legs up as far as I could for the toes through rings thing, amounting to about an L. Did sets of 10 on those until I got to the 9, 6, 3 sets.

29:24