i am going to need a sub for the hug-a-twinky's, i don't have any equipment that can be used for these in any way.

So basically what I call a back hyperextension. I do them by stacking 2 benches on top of eachother and lying how the description says.

mmmmmm twinky....

If you have a large tractor tire you could sub Hug a Ding-Dong for the Hug a Twinky.

Curious do you run 800 meters at the end of all 10 rounds or just the last round

What is the song in the background?

@5 - would you really expect a WOD to include 4.5 miles of running? Nevertheless, "couplet" refers to the two exercises of K2E and Hug a twink, not including run 800m

Will someone please post a video of how in the hell one might hug a twink!

40lb vest run
--
10 toes 2 rings
10 rev hyper
--
40lb vest run

did he say hug a ding dong?.......

I read the site on the hug-a-twinky. Can someone explain it a little better? I'm sure it's simple but I'm having trouble visualizing it.

How about we give credit where credit is due....it's called a Reverse Hyper

17:50 As prescribed

M/23/6'7"/220lbs

I should've watched the video before dominating all of those twinkies...

Someone post this WOD on Charles Poliquins blog...he would looove to Reverse Hypers...

#12 your right, why couldn't they just post reverse hyper.

12:43 rxd

Ill just use the my truck tailgate for the reverse hyper.

Any suggestions for subs for the Hug-a-Twinky?

Hee hee hee hee at #4, well done!!

Tough one, looks fun

Exactly, this is a reverse hyper, and if you have 2 benches you can do it with any other equipment.

Exactly, this is a reverse hyper, and if you have 2 benches you can do it with any other equipment.

Can anyone explain this workout to me I have no clue whT to do I'm new at crossfit?

I used to do the "Hug a Twinkie" at my old Globo gym. Just get a med size yoga ball, place it on the edge of a bench, roll on top of it and hang your legs off the edge of the bench. Easy peasy lemon squeezy!

is the couplet max bench and max pull ups?

19:43

treadmill, 2benches, k2e on floor
18:30

I am not doing this workout today because Twinkies are not paleo.

treadmill at 1% incline, 5 sets of 10, subbed back extentions on ghd. also just getting back into it

about 20 minutes...

it would actually be 5.5 miles @#7

Went down 2 days ago due to stomach virus and being dehydrated. Took it easy today. rx'd 22:10

DRINK WATER!

Agreed #'s 12, 16 & 24. The H-a-T looks like a reverse hyperextension (as championed by Louis Simmons) If you don't have a reverse hyper machine (or GHD) try putting a Swiss ball on the edge of a bench and lay face down on the ball and hold the bench. Really the only use I've ever found for a daggone Swiss ball...

17:00 RX'd

Don't call them reverse hypers unless you want a lawsuit.

20:08
sub'd row for run

m/43/5'6"/145

22:53
can't string k2e together. any advice?

f/27/5'34/119
25:55

800m run, 10 rounds of couplets (total of 100 twinkies and 100 knees and elbows) then 800m run..

WoW.. I feel great..

Male 39 6"1 92kgs

17.03 very happy with that. Great WOD.

m/27/5'9"/180
18:54 rx'd

Still looking for the metric treadmill.

27:22

#40: 800 m is close to 1/2 mile.

m/34/5'9"/83kg
16:18

There is exactly one example of hugatwinky/gagagiant on YouTube. If you can't do that with your kit sub a back hyper extension over an exercise ball. Place hands or forearms on ground, position self over ball so your lower torso is in contact with the ball. In rest it will look like down dog over the ball or that your hugging the ball. Extend legs up and lower. Repeat.

@ everyone asking questions about how to do the WOD. There are always videos at the end showing how to do the WOD. Thrusdays video is labeled O'Regan Family, it shows you exactly what to do.

m/28/5'9"/180#

20:36 k2e on floor. #turbodang

M/25/187/5'9"

23:04 as rx'd

I was like awesome I haven't had a Twinkie in 30 some years. Then I read their definition of a Twinkie.

M/41/ 5'6"/ 200

23:50 Rx

M/42/6'/198--19:51 as Rx'd

What's with a WOD "for time" including an exercise with instructions to "slow down" to avoid over extension of the back? Same kinda question with TGU's in a recent WOD - an exercise that is coached to be done slowly, with balance.

In CF Level 1 certs, it used to be taught that movements that are not measureable, observable, and repeatable do not belong in timed WODs. As an athlete fatigues nearing the 100th rep of hugging a twinkie, they may not raise their feet as high as earlier reps, or do so with minimal midline stability.

How has CFHQ's perspective evolved on these programming guidelines?

m/46/185

did knees to elbow on ground

16:08

25:45 as rxd

25:45 as rxd

Nice WOD! M 5'9" 150 43 19:02 as RX'd

M31 185 Good mornings cause i couldnt talk a twinkie into a hug.. 24:04

21:53 as rxd

M/27/209 18:21

20:50 Rx'd

FOB Salerno

you guys are too nice...#5 yes, run 800m at the end of each round, post your time then look up couplet.

17:00 rx'd

Wouldn't it be cool, as the games ramp up, to do a story on Miko and Sam. Show the changes in their lives, the rehab and the recovery. Some injuries occur in life it would be educational and cathartic to see how 2 prime athletes go through and handle theirs. Crossfit teaches Fitness. Should handling unavoidable injury be part of that?

Ran 1000m on treadmill

Forgot to start clock but around 20:00.

The O'Reagan's are RAD!

m/54/6'1"/215
as rx'd- 27:43

Ran 10 km, V5s on dusty concrete outdoors: 59:57. First run in a while so had to fight my knees to keep it under 60.

14:31 as rxd. 6:30 am.

17:00 rx

3:30 1st 800m
9:18 couplet
4:12 2nd 800m

2012-04-04: 19:13.

15:50 as rx'd.…awesome

19:05 Rx'd

Thanks to Pukie for some excellent programming -- glad you dug this one out of the vault.

33:54 as Rx'd.

20:12

M/39/6'/175#

23:23 subbing hypers for twinkies

Feels good!

Ben

17:40 as Rx'ed.

Forearms are shot but LOVED this wod.

Would love to see if any of the elites can do sub 10.

M/26/5'10/157

16:30.5
variation of knees to elbows in captains chair (knees to chest, with back coming off chair), everything else as rx'd

M/173/5'7"/32
22:19 as rx'd

17:38 as Rx'd

M/42/6'/211
K2E on floor
18:43

14:56 as Rx'd

M/46/6'4/175

F/35/5'/105

Wu:3rnd 100single jump ropes,20ghd,15push ups
3x5bs@115

Wod:
3.24
8.06
3.59

A little easier on day three of doing solo wods, with motivating tunes of course

16:39 rx M/160lbs/5'8/25yrs

50 / 183

subbed BEs for twinkies

19:47

M/41/5'10"/202 as Rx'd 21:07

6th day in CF..

29:45

Awesome workout!

19:10. M/34/168 Lb
Rx'ed. Used GHD machine for the "Hug A Twinkies" Planned on doing it solo as a second WOD after my regular class but I got lucky in that two guys came in right after I finished our box's WOD to do this, so I had someone to play with :) One guy beat me by about a minute and the other guy was still working on the couplet when I finished the WOD.

w\26\125\5'9
21:05 as rx'd

22:06 Rx'd plus 40lb weighted vest. Good times!!

22:10. 1000 meters run

I had to sub the hug a twinkie for situp. Nevertheless, here my time 19:39.4

Taking a rest day after 3 workouts in a row (usually do 2 on, 1 off).

May have to do this one tomorrow, if only to brag about the twinky exercise. Okay, maybe not 'brag' ;)

changed hug a twinkie to 45ib barbell good mornings.

27minutes

m/20/182/5'9"

880 yd runs

22:28

M / 34 / 6'0 / 230

as rx'd: 24min 05sec

20:38 k2e on ground. Had a blast hitting this one outside at my neighborhood park!

20:41
rxd

42/m/185
as rx'd (treadmill runs @ 5 min/mile pace)

13:54

23:00

Greg P

45:00 min flat

did the run with a 40lb vest on both times
couldnt get the distanst for 800m so I did a full mile for both.

Inbetween each couplet excersize I had to clime a flight of of 15 stairs. Did the knee to elbows on the last 9 couplets lying down. 1st get on the bar, all good reps today. Thanks jock stop for the new weighted vest! :)

Good work out
Greg P

Did this as a team WoD
Both run 800 meters
Did the couplet with 1 working, 1 rest, 5 rds each
Both run 800 meters

15:15

800 meter splits - 3:20 and 3:29

scaled to 5 rds... 16:54

19:47 as prescribed, great workout!

@ #48 how'd that pommel horse taste?
Lawsuit from reverse hypers? Really? And Hostess wouldn't have a problem!? Folks, you obviously have access to the Internet. Use Google and look up some of the stuff posted if you don't know what it is. Hell, they even posted a link to the h-a-t. Follow it, read it and then watch the demo. If you and your imagination can't come up with the equipment, research possible subs. If you come up empty, check out other affiliates (back to Google) for a WOD that looks appealing. I know that we're family on here and most of us are willing to help out but there are times when some people let common sense fly right out the window and just get lazy. Please use your heads for more than just a base for a gymnastic move. 3 2 1... GO!

Crossfit warmup
WOD and I subbed 800m rows for running and did 45 degree back extensions for Hug a twinky.

21:20

For my Twinks I used the tallest box we have (which is just a tall platform really) and grabbed the legs, made for an excellent base!

M/31 6'2"/197lbs

21:30 as rx'd

Bobby m/31/180/72
Rx 13:40

Lex f/29/130/66
Rx 17:36

16:20 as rxd

18:35 m/30/178cm /88Kg Bobby 13:40 is imposible for me... congrads..

16:40 did it at my sons fav playground while he had fun. 2x around park area is quarter mile so used that for run. monkey bars for k2e and ledge of jungle gym for the twinky thing.

good workout.

sub stiff leg deadlifts for twinkies
21:42

@108 Thanks efe! I do well at the body weight stuff but I am definitely lacking in the weighted wods. I see these small guys squat cleaning over 200 pounds and I struggle with 155. Thanks again though!

16:13 as Rx.

Runs on a treadmill, both at 9.0. Stacked up a bunch of aerobic step risers at the globo to do the twinkies.

16:36

18:12 really good workout, I don't know why I keep looking at these on paper and saying "that shouldn't be so hard"

A freezer in the basement with some punching gloves as cousion and a pair of 35"s work for the twinkies.

M/180/6'/28

m/27/5'6/140lb

rx 16:27

As rx'd 19:07. Pushed my 9 month old in the baby jogger for the 800's.

18:29
50K2E on bar 50 on ground.
The rest RX

16:14rx

34:18

800m on treadmill @1.5 grade

10x:
Knees to elbows
Hug a twinkie on a 36 inch box with a bosu ball on top

800m on treadmill @1.5 grade

badass family WOD demo,
27:12, as Rx'd with first time running in 6+ mo., after foot surgery and trying to do POSE method on treadmill

Rx: 20:39 minutes. 33 yom, 6'0" 180 lbs

25.54 as rxed

First day of crossfit and did it in 31:20! Good workout!

M/39/5'10"/178
Crossfit is Awesome and is transforming my body. I'm stronger and sliming down.
20:08 as rxd

M 51 6'2" 195
popped calf muscle running last week, subbed 800 M rows
24:11 gosh-darned blood vessel popped in my hand doing knees to elbows - finger turned black and blue. @$$%!!

Anybody know the name of that song??

14.32.

6'8" 225

27 yr. old male

M35/5'4"/145lbs
Subbed hip extensions for hug a twinky
17:32

18:08

Ha HA! Got ya Kevin! DOH! Now I'm going to be thrashed for the bike ride.

M/37/6'/185

23:52

19:43 as close to rx'd as I could get on the GHD machine. Feet drug against the base at the bottom.

m/39/6/195
2km walk ~24 minutes.
Modified due to back injury:

800m row
10 rounds:
10 K2E lying
10 hug-a-twinky
800m row

21:06

f/30/501/150
2km walk ~24 minutes

subbed 45lb GMs for twinkies. Much rather of had the twinkie.

26 minutes

as rx'd 18:55

knees to elbow on ground
29:10
I'm a nube

rx 26:00

M/27/170/5'8"

Did 45# duffelbag good mornings instead of hug a twinky

Time: 17:20

16:50 (subbed GHD sit ups and Hip Ext.)

Jessica - 18:13 rx'd

m/23/6/170

22:00

Did a couple knees to elbow on the floor. (It was way harder than I tought)

M/27/5'8/187

28:01
sub. back extensions

800m run
10 rounds of couplet:
K2E on floor (3 shoulder surgeries)
Hug-a-Twinkie
800m run

24:40

F/45/5'7"/178

M/26/5'7"/144

As Rx'd: 15:57

M/50/69"/127

Will do this WOD tomorrow.
Today 30-mile long slow run. 5 hrs 13 min
Too spent to do it today.

30:00
sub. back extensions

20:38 (pr)

20:52

Subbed supermans for hug-a-twinkies

M/26/5'10"/170

Rx'ed 15:42

M/26/5'10"/170

Rx'ed 15:42

subbed back extensions
17:00

f/35/145

did knee raises on the machine that i dont know what to call!!!

23:57

I put a little area rug on the edge of my work-bench and that worked good for the hug-a-twinky. I was feeling a little run down this morning, but the wod went real good.

18:27 as rx'ed

The last 800m was faster than the first by 30 seconds. Cool down on the rower.

M 48/6'1"/225
Rx: 17:53
800: 4:01
K2E:Floor
Hug a Twinkie: bench with ball:'awkward'
800: 3:52

18:10 RX M/21/5'7/170

18:10 Rx

M/21/170

Ugggh, reverse hypers are not a movement that, in any way, shape or form, should be done "for time."

21:22 RX'd

M/32/5'11"/170lbs

Used tailgate of truck as mentioned earlier for platform to do 'Hug a Twinkie' on.

M 31 5'6" 150#

20:51 as Rx'd

as rx'd with hip ext on ball
20:25

17:27 as rx'd

21.50 @ fp

f/50/5'0"/130#
20:15
k2e on floor

22:42
did this one at the YMCA, twinkie hugs were on the back extension piece.

23:53, took much longer than I thought, done at home, so no kipping on kte. Did twinkies off back of quad.

Didn't time this one.... I feel that twinkies should be savoured, not rushed.

I did the knees to elbows on the ground. I really liked them. I find them awfully hard to do on the bar as they really stress my shoulders and hands.... Nevermind the abs. Maybe one day, but until then, I'll keep doing them on the ground.

Rx'd

23:54

M/23/5'11"/ 135

23:12

m/29/5'8"/181

30:15

M/44/5'11"/200

800m run
10 rounds of:
5 knees to elbows
5 hug-a-twinkie
800m run

18:07

Used heavy bag on a platform for H a T
AS rx'd
15:45

21:33

M/36/136#

Subbed standing hip extension without weight for twinkle. Should have done something weighted or supermans.

27:15

33:04

For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters

31:53

22/M/5’6”/160
CFBD: 2/27/12

22:29 with k2e on ground. Stacked two benches to perform the hypers. Glad I finished when I did because the bench was about to fall off the other one! Did this yesterday but forgot to log it.

19:41

Completed Sat
800 meter runs on treadmill
rev hypers
k2e lying on floor
800 meter run

19 min

Laura f/49/145/5'7

Did this 4.6

Row 1000k
10 x (k2e, hug-a-twinkie on stacked aerobic steps at Y)
Row 1000k

23:55

Disappointed with time, had been hoping for < 20 mins. K2E's mostly singles after first two rounds. Need to work them and, during wod, not drop off bar even if need to rest. (Maybe I should be easy on k2e performance: b/c of elbow stuff, could barely hang from a bar all last summer and into the fall.)

Pleased with rows, 3:47 in warmup, then during wod 3:38 before couplet and 3:49 after. Can't wait to try a 1k for time sometime soon.

w/u - 10 hug-a-twinkie, 5 k2e, 250m row, 5x (el-foot pushup, scap, be, dip, spider walk), 1x15 40# rev wrist curl, 135# dl 1x5, 2x10sec hammie stretches, 1000m row 3:47

c/d - 2x10 48# face pull, 1x15 40# rev wrist curl, 135# dl 1x3, 2x10sec hammie stretches

Anyone know what song that is? Great track.

m/34/135#/5'6"
Did as RX'd in a slow 23:51

My twinkie was my flat bench propped up on two Box Jump boxes. These used to be a lot easier when i was a kid in gymnastics doing them every week. what a difference 20 years makes.

9 rounds of lying knees to elbows, 7 rounds of weightless reverse hyper extensions. 35:10.

hugging a twinky was really awkward...

29:09

M/27/166

As rx'd, hug-a-twinkies on a weighted down and elevated massage/stretching bench.

19:50

33 yom, 190 lbs

25:11 as rx'd

Jill:

21:52

Joe

20:29

F/41/5'6"/150

Run 800m
5 rounds:
10 KTE
10 Hug-a-twinky

then little guy woke up (J left early for work)

16:54

M/ 38/ 133 lbs/ 5'-6"
As Rx: 17:05

For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters

For my hug-a-twinky, I stacked two benches and then put a soft stretching pad with a 45# plate on top of the opposite side of the bench.. I'm short so this worked fine. Glad I could find a nice way to do this movement.. I really wanted to try it.. I love trying the new movements.

I did this one early in the morning, so warming up takes me a long time... like about 30 mintues. I did the first run at about 9.6 mph on the treadmill.. not too fast, not too slow... then did my first round on the pullup bar, but it was too far from my twinky station, so I did the remaining 9 rounds with rings, Toes to Elbows.. easier to get a full backward stretch and to string them all together... I did all reps unbroken. This was a good WOD... I didn't really feel it too much in the posterior, which I thought I would with the twinky movement, but I did a bit in the lower back... I was super tight in my lower back to begin the workout as well.

A little stretch and then back to the family and to work.
Fun change of pace WOD.

As rx'd, 19:15.

Did reverse back extension (reverse hyper) for hug-a-twinky. Runs were ~3:30 and ~3:15. Tried to keep the rounds at about a minute each. Felt good, but l. hamstring is still complaining, despite warm-up.

21:31 as RX used GHD for H a T

CFWU x 3 std

Twinky was swiss ball on a elevated bench....

Did toes to bar (grrrr read better)
first 5 unbroken, 6-10 were 6+4s
30:34

26:43

Did K2E and twinkies in same squat rack and had to move plywood in and out after each exercise. Probably wasted a couple good minutes...good break though.

27:57

M/40/6'4"/245

24:04 Rx

Spinal fusion on S1,L5,L4 did not enjoy this WOD definitely challenged my range of motion. Scrapped my plan to jog home.

44m, 72/215
as RX'd
22:48

24.22. rxd

44/m/176cm/73kg

For time:
Row 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps (on armchair)
Row 800 meters

16:29

Think I did 11 rounds of the couplet, always loose count when I go fast. Kipping K2E, Hug-a-twinky on my armchair felt easy.

04/09/2012

Sub'd 1000m C2 row and laid over machine for twinky:

30:07

SSC

20:48
Hayfo - 18:27

Subbed GHD situps for Hug a Twinky

18:57

subbed good mornings for hug a twinky.

25 min 44 sec

Ran on a treadmill no incline 6mph

Knees to elbows half variation 1 half variation 3

Run: 800m
K2E: x10
RH: x10
(x10 rounds)
Run: 800m
22:14

36:44 w/ 1k runs.

as rx'd

18:56

I read all 200+ comments looking for info. on that song and...nothing. :( Shazam doesn't know either.

35 yom. 179 lbs

Did runs as rx'd. Did 10 rounds of other exercises for 5 reps each.
18:46.

19:15

As rx'd 35:43

Took some time off for a strained calf and change of schedule...like to beat that time when I'm in a groove

20:16 as rx'd. Used stacked plyo boxes to do the "hug a twinkie". Great wod!

F/36/5'0"/109lbs

20:16 rxd

12:43 as RX'd

This was a good one.

18:08

saw "twinky" and got very excited

run 1/2 mile (treadmill)

10 rounds:
10 knees to elbows (I'm sure my knees would've touched my elbows if my belly wasn't in the way)
10 hug a twinky (first time for me)

run 1/2 mile (treadmill)

time: 29:29

m/41/5"8/240

24:12

18:03 as rx'd.

18:03 as rx'd

21.06 rx'd

30:38

Hug-a-twinky sub on an inflatable exercise ball (as suggested by earlier comment):

19:44

For time:
Run 800 meters
5 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters

Time 18:42

CFWUx3
BWU
WOD: 21:28 **"Knee to Elbows" were a mix of strict, kipping and hanging knee raises as fatigue increased.

*Andrea: WOD time 20:14

M/35/182lbs
RX- Row instead of Run- 19:15

one mile
As RXd
one mile
35:20

27:29 16.05.11
800m t/m @ 3% & 13.5-15kph

subbed 400m runs, 5 rounds only, and subbed 24 inch box jumps for hug-a-twinky

12:47

18:30 As Rx'd

CFWUx1
19:08

Mitch: 16:57
Ran 400s

28:30 rx'd.