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Workout of the day


5 rounds for time of:

Lunge 30 feet
15 pull-ups
30 push-ups

Take as few steps as possible for the lunges, and be super strict on the pull-ups and push-ups.

Post time to comments.

The Walking Lunge

The WHO trial (so named because the international team of principal investigators contained World Health Organization members) tested the potential of clofibrate, a “pre-statin” cholesterol-lowering agent, to reduce heart attack morbidity and mortality. The investigators ultimately concluded that clofibrate "cannot be recommended as a lipid-lowering drug for community-wide primary prevention of ischaemic heart disease.” Nevertheless, clofibrate remained in use until 2002, when it was pulled for increasing cancer rates. In their review of studies such as the WHO trial, Uffe Ravnskov and David Diamond observe, “Despite the largely disappointing findings from 50 years of cholesterol lower[ing] trials, the indictment and conviction of cholesterol as the causal agent in CVD [cardiovascular disease] has stood the test of time. … [Yet] the grand effort to reduce cholesterol as a strategy to improve health has failed.”

Read More The WHO Trial

Comments on WOD 190328

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Eric O'ConnorMarch 28th, 2019 at 12:25 am

In the past, I found myself constantly utilizing the same scaling options for movements like pull-ups and push-ups. I think this can lead to plateaus and boredom, specifically with intermediate level athletes. Consider rotating movement modifications, on a somewhat regular basis, while preserving the functions of the movements. The modifications provided for the pull-up and push-up, today, are different than previous times performing these movements. Lunge: I consider this to be a relatively low volume of walking lunges, when spread out over the course of 5 rounds. Nearly all of my athletes will perform this movement as prescribed. I will scale the distance, and potentially the range of motion, as needed on an individual basis. Strict Pull-ups: I consider the volume of this movement to be high. For athletes that can perform strict pull-ups, but the volume of 75 reps is too high, I will reduce the reps on each round to a rep range that helps maintain consistency and range of motion. Another option is to set a time duration to complete pull-ups each round. For example, I can have my athletes perform 2:00 of strict pull-ups each round. For athletes that cannot perform strict pull-ups, I will modify the movement to 10-15 “toe-nail” assisted pull-ups per round. Athletes can set up with their feet on the floor or on a box. For further scaling I will utilize a ring row, while modifying the foot position to allow the athlete to achieve 10 reps each round. Push-ups- I consider the volume of this movement to be relatively high. For athletes that can perform push-ups, but the volume is too high, I will likely have them reduce the reps on each round. For athletes that cannot perform push-ups, I will either have them perform incline push-ups or they can utilize band-assistance, with a band attached to a pull-up bar and then looped just above the hips.

Steven ThunanderMarch 28th, 2019 at 12:30 am

Globo scale: no changes needed/as Rxed. This one can be done with just a home door pullup bar, or in a park, as well as a globo or garage. If space limited do 14 alternating reverse lunges per round. As always, you can do controlled Hand Release Pushups here if you are not sure of your pushup strictness. If you do not have a pullup bar, do 20 db upright rows, or sub heavy lat pulldowns (hotel gym folks)

Juan AcevedoMarch 28th, 2019 at 1:00 am

Intended Stimulus . Curiosity, and virtuosity are skills not an attributes. We don't practice them often, and hence we get bored. Today let's practice them. This is a simple body-weight workout, just like Grace is a simple external weight workout. Don't underestimate it though, don't look at merely as work. The call is for virtuosity. How good can you make these foundational moves? How well can you perform them? The question is as much a challenge as it is a real wondering. Approach this workout this way--with a true sense of wonder--and with a real aim to perform at your best. Today's let's be majestic! All of the above applies regardless of scaling options. Choose modifications that allow you to keep bigger sets on the arms movements. Cut the number of rounds and reps so that the total time is under 15 minutes. . Option 1 5 Rounds for time Lunge 30 feet 12 strict AF banded pull ups 24 strict AF rack push ups . Option 2 4 Rounds for time Lunge 25 feet 12 strict AF toenail pull ups 24 strict AF rack push ups

Chris SinagogaMarch 28th, 2019 at 1:31 am

Champions Club Scaling Notes RANT: Here’s another one of those strict-and-for-time workouts that make the Compare To function really difficult. The entire thing took me 15 minutes and some change, and I scaled to 7 pull-ups and 11 push-ups; I could have made it worse on myself by going even slower than I did. As I mentioned before, these main site workouts are designed to, over time, exceed the capacity of the fittest humans on the planet. At first glance, like two days ago, this one does not appear to be rough. But you can make the push-ups and pull-ups as difficult as you want to make them. I think very few people should do this as rx’d. WARMUP: Kip- prep for overhead and keep motion fresh and work on keeping feet together out back (prep for lunge) Jump rope – always Pistol – lunge position prep L-sit – because Coach says [insert thing you suck at] GROUP VERSION: 5 rounds, 30 lunges, max reps push-up, max reps pull-up. Do max reps in 2 sets if needed, especially in the later rounds. I’M NOT SURE WHAT I’M DOING VERSION: set a time limit on each exercise. Try 1 minute for each then take it from there. I’M KINDA STUCK IN THE MIDDLE HERE VERSION: Ricky Reps are a beautiful thing. Just go on a station until you feel like you’ve had enough, then move on. You can do bar bangs, flexed bar hangs, half pull-ups, very minimal kipping pull-ups… you name it. Same goes for push-ups. You have 5 rounds to experiment on yourself. GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 4.

Rajat SamantaMarch 28th, 2019 at 4:58 am

15 min Rx'd

Matteo CucurachiMarch 28th, 2019 at 9:51 am

14 min Rx’M

Nick OberMarch 28th, 2019 at 9:54 am

18 mod pulls

Nick RohdeMarch 28th, 2019 at 10:22 am

Finally back at it. 22:10 Strict pull ups.

Mike AndridgeMarch 28th, 2019 at 10:35 am

3 rnds strict @ 11:06 then last 2 rnds strict with 20# vest 21:57 m/49/175

Mike AndridgeMarch 28th, 2019 at 11:10 am

21:57 was total time.

Jim RixMarch 28th, 2019 at 1:24 pm

Way to really tackle this, Mike.

Claire Fiddian-GreenMarch 28th, 2019 at 10:40 am

22:44. Rx lunges and push ups. SPUs a combination of strict pull ups, band assisted pull ups, and strict and slow horizontal ring rows alternating pronated and supinated grip.

Correia GaetanMarch 28th, 2019 at 11:02 am

16 min 39 rx

Sebastien FitzpatrickMarch 28th, 2019 at 11:11 am

19:00 Rx I experimented with doing larger sets than I’m used to and dropped pretty quick by my third round. I did my best to keep a hollow position for my reps, which was hard to maintain on the push-ups. Last, did anyone feel like the lunges were just a super short. Of the entire workout, maybe a total of 3min was lunges.

Joseph GortonMarch 28th, 2019 at 12:38 pm

Pretty sure the lunges were a forced "active" rest.

Dave DeCosteMarch 28th, 2019 at 3:35 pm

Yes, lunges were quick. Agree with Joseph, active rest.

John ClarkeMarch 28th, 2019 at 11:44 am

5 rounds: 10 lunge steps 15 pull-ups 30 push-ups 12:55

Russell AlbrychtMarch 28th, 2019 at 11:54 am

21:57 blue band PU

Gavin CarruthMarch 28th, 2019 at 12:04 pm

18:02 rx With my long legs the lunges were only 8 reps total per round 🤷‍♂️ M/6-3/218lbs

Julien GiguereMarch 28th, 2019 at 12:15 pm

Keep it moving ! 11:15 strict pull ups

Joseph GortonMarch 28th, 2019 at 12:36 pm

21:37 RX

Jim RixMarch 28th, 2019 at 1:23 pm

Subbed 15 power cleans at 95# for the pull-ups. Starting to get pull-up elbow. 14:16

Mike AndridgeMarch 28th, 2019 at 3:08 pm

I like that sub. Nice work.

Michael ArkoMarch 28th, 2019 at 2:22 pm

15:38 Rx For “strict push-ups” I used the elbows-tight method.

Jesse DelanderMarch 28th, 2019 at 2:47 pm

14:07 RX

Vincent DahlqvistMarch 28th, 2019 at 2:51 pm

21:45, Rx

David JonesMarch 28th, 2019 at 3:12 pm

This is the first time I've paid attention to main Site wod as I normally only follow the class programming. I'm so pleased I took the time to read all the advice given. I broke the pull-ups into 5s then 3s from rd 3 and paid attention to the post about toe nail pull ups, this enabled me to reset and maintain as strict a form as possible. The push-ups were sets of 10s but alternated btn narrow and wide hand position. Thanks for all the advisory posts. So helpful. Didn't do it for time as I felt this would be detrimental to my form. But it was btn 15-20 mins.

Dave DeCosteMarch 28th, 2019 at 3:34 pm

15:00 Rx

Daniel McGowenMarch 28th, 2019 at 4:00 pm

Elephant in my room: I cannot do a pull-up to save my life. The best I can do is use an assist band to help aid in getting a few reps . What is the secret? Engaging lats? Even when I was in the Marine Corps, the best I could do was 13 max

E B TolbertMay 2nd, 2019 at 6:51 pm

I maxed out at 10 before i had shoulder surgery 2 years ago. Now max reps is 32 strict. Started off doing assisted pull ups to failure, once a week during rehab. Then over time it just clicked.

Nicole DeaverMarch 28th, 2019 at 4:00 pm

18:25 Rx

Alex ChungMarch 28th, 2019 at 4:15 pm

16 min rx M/43/5-10/159lbs

Robert KlingspornMarch 28th, 2019 at 4:55 pm

14 mins. had to modify my pullups at round 4 using momentum to get me up to the bar as I was having trouble just getting a good strict pullup done at that point.

Adam KingMarch 28th, 2019 at 4:58 pm

did 20 feet, 10, 20 21:35

Chris MeldrumMarch 28th, 2019 at 5:37 pm

As rx'd, 20:57. Worked out with my older boys today. They did banded strict pull-ups and incline push-ups with the same rep scheme, and did very well. Ian finished in about 17, Colin in 23. Even with the incline, the push-ups were hardest for them. I did pull-ups in sets of 5 mostly - had to break a little more in rounds 4 and 5. Push-ups generally in 7's and 8's. 46m/5'10"/180

Bethanie GiardinaMarch 28th, 2019 at 5:49 pm

18:46 rx

Austin BilliotMarch 28th, 2019 at 6:38 pm

5’6 150lbs 22 age 5 rounds: 30ft lunge (15-17 lunges) 15 pull ups strict (last two rounds broke up into 3 x 5 reps) 30 push-ups strict

Austin BilliotMarch 28th, 2019 at 6:39 pm

10:18 time

Matthew AukstikalnesMarch 28th, 2019 at 6:48 pm

18:15, as written mostly chins in 5's. Push-ups were a struggle starting from the middle of round 3.

Hendrik BünzenMarch 28th, 2019 at 7:32 pm

16:14 rx’d

Nathan GrandonMarch 28th, 2019 at 7:40 pm

20:33 the pullups are still my slowest movement. Guess I know what I should work on in the future.

Viktor WachtlerMarch 28th, 2019 at 8:04 pm

14:27 RX

Shannon SaidMarch 28th, 2019 at 9:03 pm

Did 5 strict pull ups each round, followed by 10 kipping / crunch pull ups 29:21

Owen WebbMarch 28th, 2019 at 9:06 pm

17.30 Rx

Jacob CramMarch 28th, 2019 at 9:13 pm

20:23 Rx

Owen WebbMarch 28th, 2019 at 9:18 pm


Tripp StarlingMarch 28th, 2019 at 9:29 pm

As rx in 19:31

Stefan Thor ArnarssonMarch 28th, 2019 at 9:58 pm

M37 82kg 182cm 18:15 Rx

Elliott HardingMarch 28th, 2019 at 10:08 pm

13:39 Goal was to stop near failure to keep things moving from exercise to exercise. Black band pullups Knee pushups, hands off floor 12/25 9/15 7/12 6/10 5/10

Tom PerryMarch 28th, 2019 at 10:45 pm

57 / 168 As rx`d (chest to gnd on push-ups) 14:59

Dean DelCampMarch 29th, 2019 at 1:36 am

Beast! Great job

Michael MarleauMarch 28th, 2019 at 11:08 pm

5 rounds for time of: Lunge 30 feet 15 pull-ups 30 push-ups Take as few steps as possible for the lunges, and be super strict on the pull-ups and push-ups. 22:30

Tajh MadisonMarch 28th, 2019 at 11:17 pm

21:51 RX.

Stacey CarpenterMarch 28th, 2019 at 11:20 pm

44:45 time 30ft lunges modified strict Pullups 1 Rd each of 15 negatives, jumping pullups, negatives, box toenail pullups, kipping pullups 30 pushups strict

Shane AziziMarch 28th, 2019 at 11:52 pm

14:36 Rx

David SwicegoodMarch 28th, 2019 at 11:59 pm

13:15 5 rds 30 ft lunge 15 TRX pulls 20 snake push ups

Cy AziziMarch 29th, 2019 at 12:16 am


Logan SimpsonMarch 29th, 2019 at 12:30 am

29/m/5’11”/181 5 rounds: 10 lunges 10 strict pull-ups 20 strict push-ups 23.37

Js SmithMarch 29th, 2019 at 1:28 am

Scaled to 5 r/t 30ft walking lunges 15 ring rows 30 knee push-ups 22:39

Dean DelCampMarch 29th, 2019 at 1:38 am

21:40 Rx - dig deep on last rnd

Dezert Sky KiddooMarch 29th, 2019 at 2:09 am

14:33 Scaling with: 7 super strict pull ups 20 super strict push ups

Jake KiddooMarch 29th, 2019 at 2:41 am

15:31 rxd

David MzMarch 29th, 2019 at 5:02 am

16mins RX

Jesse MontagninoMarch 29th, 2019 at 5:56 am

2044 ex D 2145 10 pull ups 20 push ups

Pavel StasMarch 29th, 2019 at 1:25 pm

17:55 rx

John DIFABIOMarch 29th, 2019 at 1:45 pm

19 mins

John DIFABIOMarch 29th, 2019 at 1:45 pm

19 mins

Tony FitzgeraldMarch 29th, 2019 at 3:53 pm

M/63 Rx: 38:24

Scott JacobsonMarch 29th, 2019 at 4:25 pm

5’8” / 164 lb / 20 / M Rx’d 20min Really wasn’t sure how slow to go here, so I focused on form over time. Probably could’ve sped up but oh well.

Brian RosenbaumMarch 29th, 2019 at 6:02 pm

M/57/6'2"/177 18:25 Rx

Matt DuplessisMarch 29th, 2019 at 7:05 pm

M/31/5'9/175 18:44 Rx

Charles HammertonMarch 29th, 2019 at 7:15 pm

14:57 Rx'd

Jeffrey HowardMarch 29th, 2019 at 7:38 pm


Gordon LeeMarch 29th, 2019 at 7:54 pm

16:03 rx

Nathan BynumMarch 29th, 2019 at 9:56 pm

18:30 Rxd Completed early this morning. M / 39 / 6' / 197lbs

Scott MacArthurMarch 29th, 2019 at 11:25 pm


Paul SnellMarch 30th, 2019 at 1:53 pm

11:55. Kipping pull ups

Knox WilliamsMarch 30th, 2019 at 8:29 pm

13:59 rx Super strict on the last few sets may be a stretch, but they were as good as I could do.

Tim ColemanMarch 30th, 2019 at 9:42 pm

Scaled for 13 pull ups and 25 push ups 11:47

Chris HopperMarch 30th, 2019 at 10:37 pm

26:47 Rx - unassisted pull ups by any means possible

Christopher VoghtMarch 31st, 2019 at 3:06 pm

23:54 rx

Richard FosterApril 1st, 2019 at 12:54 am

Scaled Pull-ups 15/12/9/9/9 Push-ups 30/25/20/20/20 18:17

Tomi KrznarApril 1st, 2019 at 8:39 am


Sam MeixellApril 2nd, 2019 at 11:50 am

5 rounds in 6:20 of: 6 Lunges 4 Pull ups 8 pushups

Hank McKibbanApril 2nd, 2019 at 3:38 pm

18:38 rx

Sam PatApril 2nd, 2019 at 5:27 pm

5 rounds: 5 minute bike 6 pushups 2 pullups

D SchultzApril 2nd, 2019 at 6:42 pm

19:46 rx’d

Andrew SylviaApril 2nd, 2019 at 7:08 pm

19:01 Rx

Andrei PetrovApril 5th, 2019 at 3:24 pm

19:36 (RX)

Andrei PetrovApril 5th, 2019 at 3:25 pm

Ups sorry, wrong result 16:36(RX)

Mike de GraauwApril 5th, 2019 at 6:22 pm

20 min cap 3 rounds + 37 Subbed kipping pull-ups for strict; need the practice M/59/6’2”/230

John DoodyApril 10th, 2019 at 9:23 pm

20:47 Rx’d

John CampionApril 11th, 2019 at 4:36 pm

19:12 rx

Kevin MillerApril 14th, 2019 at 6:41 pm

No pull-up bar so I subbed 25# db rows. 17:24

Jeff ChalfantApril 18th, 2019 at 7:45 pm

24:28 rx Pull-ups all in 3s until I missed my final rep! Pushups started 10-8-6-4-2 but by round 3 that wasn’t working. Mostly 5s 4s and 3s after that. Lunges in 8 steps per round. Last 2 rounds much slower than first 2! 40/192/5’9”

Pyer-Hugh DionApril 27th, 2019 at 7:16 pm


Kury AkinMay 2nd, 2019 at 3:09 pm

25:51. 8 lunges each round. Ring pull ups in 2,2,3,3,3 attempts. Knuckle push ups in 2,2,2,3,3 attempts.

Manchild ManchildMay 11th, 2019 at 5:23 pm


Nate GordonMay 14th, 2019 at 9:07 pm