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June 24, 2019

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Workout of the day


For time:
10 L chest-to-bar pull-ups
10 shoulder presses
15 L pull-ups
20 push presses
20 strict pull-ups
30 push jerks
25 kipping pull-ups

♀ 70 lb. ♂ 105 lb.

Practice scales for 20 minutes.

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The Ring Row


“Given the strong evidence for a direct role of physical activity in the prevention of insulin resistance, and the fact that exercise training increases mitochondrial biogenesis and improves glucose tolerance and insulin action in individuals with insulin resistance and type 2 diabetes, the question of why such a potent modulator of these conditions is not more commonly prescribed is perplexing and should be of utmost concern to medical health care professionals worldwide. To continue to attack the growing health burden by investing almost exclusively in strategies that target secondary and tertiary treatment of chronic disease states (i.e. pharmaceutical interventions) is extremely short sighted: primary defence mechanisms (i.e. exercise/diet and lifestyle interventions) will decrease disease prevalence by preventing these conditions in the first place!”

Read MoreExercise as a therapeutic intervention for the prevention and treatment of insulin resistance

Comments on WOD 190624

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Steven ThunanderJune 24th, 2019 at 12:20 am

Globo Scale: As Rxed. If there is no barbell, sub 45/30 lb dbs (If 50/35 lb dumbbells are all that are available cut the reps by a third- 7 shoulder press, 14 push press, 20 push jerks or just do it normally if you can move the weight efficiently). . Bodyweight sub is Strict HSPU, HSPU, and piked hand release pushups (Again cutting the reps down due to the increased difficulty). Pullups scale are 10 strict pull-ups and 30 second L sit, 15 pullups and 30 second l sit, 20 jumping pullups, 25 ring rows (Or 20 and 25 pullups with assist from gravatron or bands, with 25 having additional help). Scale down from here. If in a globo gym with only a lat pulldown, do progressively lighter lat pulldowns with the same rep schema, and do 30 seconds of L sits after each set where the L pullups should be.

Bryan RosenJune 24th, 2019 at 1:03 am

Warm-up for 190624: GENERAL WARM-UP 1 round: 2 minutes of biking or rowing: 15 banded pull-aparts 15 reverse grip PVC pass-throughs 15 jumping air squats SPECIFIC WARM-UP Pull-up variations 10 ring rows 10 kipping swings 3 sets of: 1 pull-up with right leg extended + 1 pull-up with left leg extended 3 sets of: 1 L pull-up + 1 L chest-to-bar pull-ups + 2 strict pull-ups +2 kipping pull-ups Press variations 10 Shoulder Presses with a PVC then, 5 reps of the following with a PVC: - Dip and hold - Dip and drive (slow) - Dip and drive (fast) - Push press - Jerk "lands" with PVC overhead - Push Jerks Build up: 3 sets of: 1 shoulder press + 2 push presses + 3 push jerks > Increase weight each set.

Juan AcevedoJune 24th, 2019 at 1:04 am

INTENDED STIMULUS . This is one of those pieces that remind you that gymnastics and weightlifting are perfectly valid disciplines to develop cardiovascular capacity. It just requires a good programmer and a willing athlete. We have both today. The ascending rep scheme combined with the decrease in strictness in the movements will guarantee that you ride that stamina threshold all the way from beginning to end. Make no mistake--this is still meant to be a highly intense piece. Consider the prescribed weight for a minute. For RX standards that is not heavy, not even after all the volume of pressing. That's because the idea is to really keep you going, flirting with muscle fatigue, but not with loss of capacity. When scaling today keep that in mind, especially on the pull-ups, where we want the same approach. You might not need to scale a lot but make sure that when you get to the set of 20 you have enough juice to kick it up a notch. In any case, try to preserve the progressive nature of the skill/rep scheme. Technique learning is always better before the workout when your athlete can concentrate. However, today provides an excellent opportunity for new athletes to understand the difference between press, push press, and push jerk. In your brief, make sure you are drawing parallels between the different versions of pull-ups and the pressing movements. Also set your athletes up to pay attention to the relationship between the press, the push press, and the push jerk--they build on each other. Make sure they have a vertical drive, a stacked final overhead position, and a balanced jerk receiving position. If they have all three today, they will learn A LOT! OPTION 1 For time: 10 L/tuck pull-ups 10 shoulder presses 15 strict pull-ups 20 push presses 20 kipping pull-ups 30 push jerks 25 jumping pull-ups ♀ 65 lb. ♂‚ 95 lb. Practice scales for 20 minutes. OPTION 2 For time: 10 strict pull-ups 10 shoulder presses 15 kipping pull-ups 20 push presses 20 jumping pull-ups 30 push jerks 25 ring rows ♀ 55 lb. ♂‚ 75 lb. Practice scales for 20 minutes. OPTION 3 For time: 10 box assisted pull-ups 10 shoulder presses 15 straight arms ring rows 20 push presses 20 kip swings 30 push jerks 25 jumping pull-ups ♀ 55 lb. ♂‚ 75 lb. Practice scales for 20 minutes.

Jim RixJune 24th, 2019 at 1:56 pm

Tks for the scaling, Juan.

Tripp StarlingJune 24th, 2019 at 7:38 pm

Yes, thanks!

Chris SinagogaJune 24th, 2019 at 2:28 am

Champions Club Scaling Notes RANT: So I would like to use this platform to say that I did that tabata thruster workout earlier today (the one I gave a 6 to) and I actually did not finish it. I used 45-lbs. So yeah… my bad you guys! I SHOULD TRY THIS RX’D IF: I have all the movements and I can keep track of the rep scheme ORGANIC SCALES: Strength — as is Stamina — as is, unless you’re a freak and can do all the pulling movements before doing all of the pushing movements Endurance — not sure yet, probably pick two of the movements and practice them in some kind of a team workout format (one partner runs while the other does the movement) Flexibility — keep integrity of the L of the pull-up and the overhead position on presses at all costs; scale range of motion or load to achieve this NEUROLOGICAL SCALES: Coordination — connect your brain to your belly and don’t let it budge Accuracy — this is probably where range of motion standards would come into play. Throw away the timer if needed Agility — lighten up weight and see if you can speed through transition positions on presses. Add reps if needed. Balance — push jerks give us a good opportunity to practice this, but kipping pull-ups even more. Balance means keeping your general center of mass in line with your support. Your hands are your support and your hips should always be right under them regardless of where you are on the movement. GROUP VERSION: leaning towards something on the Endurance scale. Either way, I’ll make sure to keep the rep scheme consistent instead of ascending. WARMUP: Literally anything from the legs-down. Maybe toss the football a little bit. GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): again, haven’t done this one yet, but since muscular fatigue will be a big factor here, I’d go with a 5.

Brian AndersonJune 25th, 2019 at 2:31 am

I love a man who’s true to his word and willing to accept blame. Love reading your stuff, Chris! I dropped to 45# so technically I didn’t finish it either. Today was 12:38 Rx. Big sets made me slow down. Got the last 25 UB so that felt like a proud ending. 42-M-69-170# Just got braces so I’m probably losing weight, 😬😂

Chris SinagogaJune 25th, 2019 at 12:50 pm

Thanks for the kind words Brian! That's a good time and effort!

Marcus WillisJune 24th, 2019 at 5:07 am

M/39/5'10"/209 Rxd 18:39

Claire Fiddian-GreenJune 24th, 2019 at 10:11 am

19:57. Rx strict presses, push presses, push jerks, and kipping pull-ups. Band assisted C2B L pull-ups, regular L pull-ups and strict pull-ups.

Kyle BuchananJune 24th, 2019 at 10:33 am

13:41 rx

Hendrik BünzenJune 24th, 2019 at 11:05 am

13:35 rx’d

John DoodyJune 24th, 2019 at 11:47 am

14:08 Rx’d

Eric O'ConnorJune 24th, 2019 at 1:18 pm

Here are some scaling thoughts and a couple possible scaled variations for this workout: Pull-up Variations: Because the volume is reasonable and the rep scheme is manageable, I will challenge some of my experienced athletes to attempt this workout as prescribed, even if the intensity is relatively low. For athletes that can perform the movements but the volume is too high, I will reduce the reps being performed as prescribed and modify the movement for the remainder of the reps. For athletes that cannot perform the movements, I will attempt to utilize band assistance, to help them achieve the range of motion, at the prescribed number of reps. There may be instances that I need to modify the movement further and/or reduce reps. I will make these adjustments on an individual basis. Overhead Pressing Series: This workout provides a nice opportunity to work on technique of complex movements in a fatigued state. I consider the load to be light and I expect many athletes will be able to complete these reps unbroken. The shoulder press will likely be the determining factor as to what loads are used for the remaining movements. I will utilize loads the allow the 10 shoulder presses to be completed in no more than 2 sets. The following workouts are examples of potential scaled options. Keep in mind, these workouts are just examples. Many people will need to make some alterations to these scaled variations to help achieve the stimulus of the workout that is best for them: Intermediate 5 L chest-to-bar pull-ups + 5 Band-assisted L chest-to-bar pull-ups 10 Shoulder presses 5 L pull-ups + 10 band-assisted L pull-ups 20 Push presses 10 Strict pull-ups + 10 band-assisted strict pull-ups 30 Push jerks 25 Kipping pull-ups *Use prescribed load or reduce load to complete each movement in 2 sets or less. Novice 10 Chest to ring rows + 0:15 L hang (Use a tuck if needed) 10 Shoulder presses 10 Band-assisted strict pull-ups + 0:15 L hang (Use a tuck if needed) 15 Push presses 10 Band-assisted strict pull-ups 20 Push jerks 15 Band-assisted kipping pull-ups *Use a load that allows the reps of each movement to be completed in no more than 2 sets.

Jim RixJune 24th, 2019 at 1:59 pm

At 80# 10 strict pull-ups, 30 sec L-sit on parallettes 10 shoulder press 15 kipping pull-ups, 30 sec L-sit 20 push press 20 jumping pull-ups 30 push jerks 25 ring rows 13:55

Didier RiosJune 24th, 2019 at 2:05 pm

i do with barbell 105 lb strict press 10 l ches to bar strict 15 l pull ups 20 push press 20 strict pull ups 30 push jerk 25 kipping pull ups Tc: 12 min

Michael BishopJune 24th, 2019 at 2:06 pm

16:48 rd All sets broken

Mike AndridgeJune 24th, 2019 at 3:17 pm

rx using rings 15:54 m/49/175

Michael ArkoJune 24th, 2019 at 3:43 pm

85lbs 12:05

Nicole DeaverJune 24th, 2019 at 4:08 pm

14:36 Rx, All but had to sub 10 L pull-ups for C2B L pull-ups (not enough clearance for C2B).

Steve DayJune 24th, 2019 at 4:52 pm

14:12 10 strict L pull-ups 10 shoulder presses 15 strict L pull-ups 20 push presses 20 strict pull-ups w/12lb assist 30 push jerks 25 strict pull-ups w/24lb assist 40 lb dumbells

Danny BostwickJune 24th, 2019 at 5:01 pm

12:49 Rx. Did old school kipping pull-ups, not butterfly. Felt like that was more in line with the day. Scales completed. I’ll tell you what, do 20 minutes of scales with a super active shoulder and then grab a PVC and do an OHS. Felt so right.

Matthew AukstikalnesJune 24th, 2019 at 5:19 pm

13:03, subbed strict C2B for L-C2B, otherwise as written.

Russell AlbrychtJune 24th, 2019 at 6:23 pm

23:12, 65â„–, blue band PU, with purple band last set

Chad StandleyJune 24th, 2019 at 6:31 pm

10:51 Rx’d

Mike AndridgeJune 25th, 2019 at 1:46 am


Brendan MullanJune 24th, 2019 at 6:40 pm

14.13 min @50kg Pull ups with band

Tripp StarlingJune 24th, 2019 at 7:34 pm

Juan's scale option 1 except 75# 9:19

Cor OzJune 24th, 2019 at 9:09 pm

For completion: 5 L pull-ups 10 shoulder presses 10 Kipping pull-ups + 30s L-sit 20 push presses 15 Purple band strict pull-ups 30 push jerks 25 Jumping pull-ups 45# bar

Colleen GlissonJune 24th, 2019 at 9:53 pm

9:55 RX though the L c2b and pullups were a bit sloppy...

Matt ZeroJune 24th, 2019 at 10:01 pm

7:17 as Rx’d

Mike AndridgeJune 25th, 2019 at 1:47 am

Dang... Blazin'

Tim CarrJune 24th, 2019 at 10:09 pm


Josh NelsonJune 24th, 2019 at 10:18 pm

Women’s rx. 15:25

Sam MeixellJune 25th, 2019 at 11:38 am

9:27 5 Strict pull-ups 10 shoulder presses, 70# 10 kipping pull-ups 20 push presses, 70# 15 ring rows 30 push jerks, 70# 20 jumping pull-ups

Antonio IvanovJune 25th, 2019 at 1:46 pm

scaled the presses to 40 kg on the L-sit C2B did just C2B 22:10

Robin FreiJune 25th, 2019 at 2:11 pm

21:47 Rx

Randy LongJune 25th, 2019 at 2:11 pm

19:10. 95 lbs. Did band-assisted chest-to-bar L- pull-ups.

Jeremy HoJune 25th, 2019 at 7:49 pm

Time: 17:24 Followed Juan's Scaling Option 1. For time: 10 L/tuck pull-ups 10 shoulder presses 15 strict pull-ups 20 push presses 20 kipping pull-ups 30 push jerks 25 jumping pull-ups 95 lb.

Coastie NickJune 25th, 2019 at 7:55 pm

Rx’d 12:15

Christopher VoghtJune 25th, 2019 at 9:06 pm

For time: 10 pull-ups 10 shoulder presses 15 Strict pull-ups 20 push presses 20 kipping C2B 30 push jerks 25 kipping pull-ups ♂‚ 95 lb. 11:12 Scale work

Maiber MangonesJune 25th, 2019 at 9:21 pm

MARTES Warm Up - 3 Rounds Thoracic Rotation x10 Yoga Push Up x5 Squat Plus Thoracic Rotation x10 Workout 21-15-9 T2B Thrusters Por cada ronda 60Du Fortalecimiento Bench Press 2x5 60% 2x470% 2x3 80% 2x1 90% Incline Bench press 2x5 60% 2x4 70% Half kneeling landmines press with cross body 3x10 Filly Z Press 3x10/10 Seated Behind The Neck Press 3x12 Feet on box pike kb puhs 3x10 Weighlifting Front squats 2x4 85% 2x3 95% 2x2 100% Jerks 2x5 65% 2x4 70% 2x3 75% 2x2 85% 2x1 90% Clean Pulls 2x4 85% 2x3 95% 2x2 100% Hang power snatchs 1x4 70% 2x3 75% 2x2 80% Hang squats clean 1x4 70% 2x3 75% 2x2 80% DUMBBELL - 3 Rounds 1 Arm Shoulder Press x 6 x brazo 10 Rounds 5 Deadlift (95/135lb ) 5 Cleans 5 Push Press 10 Toes to Bar 30 Double Unders Gymnastics OTM: 18‘ Min 1:: 30” HS Walk Min 2: 8 Negative HSPU Min 3: 15m OH Lunge DB 16-12-8-4 Strict HSPU 8-6-4-2 Clean (50/70kg) 5x5 Back Squat 50% 5 rounds 12 One arm KB swing 12 One arm Row 60” Wall facing handstand hold

Gordon LeeJune 25th, 2019 at 9:25 pm

75lbs 21:08

Scott JacobsonJune 25th, 2019 at 9:26 pm

5’8” / 164 lb / 20 / M Rx’d 6:25 That’s a good forearm smoker right there

Matthew BurrittJune 25th, 2019 at 10:08 pm

M/42/5'4"/148lbs As Rx'd 9:58

Troy BruunJune 25th, 2019 at 10:33 pm

9:23 Knee tuck on the L’s 70 lb.

Jade TeasdaleJune 25th, 2019 at 11:17 pm

19:04 RX Very slow and controlled!!! Tried to take 10-15 sec. breaks between sets to stay moving, but not hit failure on the strict stuff. Kept form as pretty as possible! APAP! 😂

Jeffrey HowardJune 25th, 2019 at 11:20 pm

19:30, SLPU for first 10 and 15 pull ups. 85#

Js SmithJune 26th, 2019 at 1:14 am

Did 190624 scaled to 10 bent over rows, 45# 10 shoulder presses, 45# 15 ring rows 20 push presses, 45# 20 bent over rows, 45# 30 push jerks, 45# 25 ring rows 11:25

Gordon ThigpenJune 26th, 2019 at 3:16 am

23:17 75 lbs for for the presses. Assisted pull-ups for sets 2,3, and 4.

Byron HillsJune 26th, 2019 at 3:51 am

26:40 Scaled to bent knee L pull-ups And red then blue banded on last 8 Did 25 deep ring rows in place of kipping Had to break every set of presses and pulls up 105 lbs on all presses

Cliff HoeckerJune 26th, 2019 at 4:58 am

13:31 RX M/6/190/51

Alex PhamJune 26th, 2019 at 10:55 am

16:40 rx

Tom PerryJune 26th, 2019 at 11:19 am

58 / 169 shoulder replaced so SP done at 80 and PP & PJ done at 95 11:51

Lucas AllanJune 26th, 2019 at 6:28 pm

43/6'3"/200 sq 295x3,315x3,315x3 wod: 11:41 rx scales for 5 mins

Giulio BarbiniJune 26th, 2019 at 7:36 pm

14:43 rx

Kiron SimmonsJune 26th, 2019 at 9:09 pm

This Workout humbled me a lot. Rx 21:55

Seth HermanJune 26th, 2019 at 11:12 pm

9:15 as rx’d

Brian RosenbaumJune 26th, 2019 at 9:15 pm

M/57/6'2"/179 did the suggested option 1 scaled version since I don't have L-sit CTB PU. 10 L pull-ups 10 shoulder presses 15 strict pull-ups 20 push presses 20 kipping pull-ups 30 push jerks 25 jumping pull-ups ♂‚ 95 lb. 12:15

Viktor WachtlerJune 27th, 2019 at 1:09 pm

Scaled to 42kg/95lbs. 12:52 42/1.78m/76kg

Sebastien FitzpatrickJune 27th, 2019 at 1:56 pm

13:33 Rx My pull-ups suck, haha.

Adam KingJune 27th, 2019 at 5:12 pm

Completed 2019-06-27 Subbed kipping pull-ups for all pull-ups and used 35 lb DBs 23:05

Matt DuplessisJune 29th, 2019 at 12:37 am

M/31/5'9/180 10:48 Rx - the 20 strict PU was the toughest round

Brian LouchisJune 29th, 2019 at 2:55 am

16:26 used a 45 lb barbell and 10/20/30 reps each arm

Scott WiedmeyerJune 29th, 2019 at 10:35 pm

32 / M / 5'9" / 137lbs Subbed tuck-sits for Ls; used 25lb dumbbells 34:44 Sadly, that time doesn't include the scales, haha. Should have done fewer pull-up reps to keep the pace up.

Shane AziziJune 30th, 2019 at 10:04 pm

13:03 Rx

Kevin MarshallJune 30th, 2019 at 11:32 pm

Rx 13:36 ouch that core shoulder burn is real

Martin LaflammeJuly 1st, 2019 at 12:39 pm

M/33/6'/205 (start crossfit in march 2019, long time gym trainning) My kind of workout ! Was really fun ! I really got the difference between presses, push presses and push jerk Still have problem whit the kipping move, hope to catch it soon... I did the WOD in 15min and practice scales for 20 min after. was a great trainning !

Chris MeldrumJuly 1st, 2019 at 8:32 pm

As rx’d, 11:24. Broke L C2B pull-ups into 2’s and 3’s. L pull-ups in sets of 5, strict pull-ups 9-6-3-2. Unbroken press, went 10-10 on push press, and 20-10 on push jerk. Had hoped to go unbroken on kipping pull-ups, but lower body was smoked and grip was going, so went 15-10. Did not do the scales. Did an EMOM of split jerks before the WOD - started at 135, added 10 each minute, finished at 235. Missed twice at 245. 46m/5'10"/180

Tim ColemanJuly 1st, 2019 at 9:36 pm

12:03 scaled weight to 85lbs

Clint MichaelJuly 3rd, 2019 at 4:54 pm


Cy AziziJuly 4th, 2019 at 4:26 pm


Mike de GraauwJuly 4th, 2019 at 5:41 pm

13:58 RX M/60/6’2”/230

Shannon SaidJuly 6th, 2019 at 12:27 am

Rx 17:15 Kept failing after every 3rd strict pull up

Morgan GreeneJuly 13th, 2019 at 7:16 pm

10:29 all PU done on rings

Jeff ChalfantJuly 15th, 2019 at 9:23 pm

12:44 rx 10/10 unbroken After that 3 sets then 5 sets. 40/69.5”/187

Ruthie LloydJuly 16th, 2019 at 1:13 pm

F/49/5'6"/145 10 kipping chest-to-bar, or close 10 shoulder press, 60# 15 kipping pull-ups 20 push press, 60# 20 kipping pull-ups 30 push jerks, 60# (left off last 25 pull-ups to avoid skin tears but got one anyway) 12:51

John CampionJuly 18th, 2019 at 11:57 am

30#db 8:54

Dan KremerJuly 26th, 2019 at 4:43 pm

115 # 18:28

Kury AkinAugust 30th, 2019 at 2:55 pm

12:24 @40kg and on rings

Manchild ManchildOctober 15th, 2019 at 8:08 pm

40# dumbbells, did wide-grip L pull-ups for chest to bar, and did scales 19:58