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August 13, 2019

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Workout of the day

7 rounds for time of:

Lunge 20 feet in as few steps as possible (AFSAP).

After each round, perform 5 seconds of L-sit and 10 double-unders for each step taken — e.g., if it takes 6 lunge steps, L-sit for 30 seconds and complete 60 double-unders before starting the next round.

Post time to comments.

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Comments on WOD undefined


Steven ThunanderAugust 13th, 2019 at 12:25 am

Globo Scale-as rxed. L sit holds can be done on rings, on a chair, on paralletes, on 2 boxes or benches, on the floor, or hanging from a pullup bar or Rings. Sub for double unders are 2/1 singles or 1/1 tuck jumps. If you don't know what 20 feet is in your Globo do 6-8 lunge steps to max span, mark that off, then do this workout.

Bennett NovakAugust 13th, 2019 at 1:04 am

My max L-sit is about 15s. As prescribed, 5s/lunge would be too much. I was thinking of 2s/lunge. Is there a more appropriate scale?

Juan AcevedoAugust 13th, 2019 at 2:46 am

Check my option 1 or 2. And let me know if you need any help deciding.

Bryan RosenAugust 13th, 2019 at 1:37 am

Warm-up for 190813:


1 round of each running drill for 50-ft:

High knees


Side shuffle


Walking lunges

1 round of each movement for 25-ft:


Bear crawl

Crab walk

Walking forward leg swings



20 single-unders

3 sets of: 3 singles + 1 double-under + 3 singles

3 sets of: 3 singles + 3 double-unders + 3 singles


EMOM 6: 15 double-unders (or attempts)


2 sets of: 10-20 seconds tuck hold on boxes or parallettes

2 sets of: 5 seconds single-leg extension, per leg

1 set of: 5 seconds L-sit (or attempt)

Chris SinagogaAugust 13th, 2019 at 2:12 am

Champions Club Scaling Notes:


I have not tested this one out yet, so understand I might not have the best opinion on this one. But it's another one of those weird lunge stations with really big steps. Still haven't figured that one out yet. I am wondering if this is a way to exaggerate flexibility - if so, make sure your back foot is turned in so we are in internal rotation for the hip. This looks easy on paper, which usually means something different. I'll get at this one soon.

I SHOULD TRY THIS AS RX'D IF: hard to give an honest opinion here without trying it out. My bad guys!


Complete as many rounds as possible in 20 minutes of:

20 lunges

30-sec. L-sit

40 double unders



Upper-body injury - good for the group version, just keep L-sits with butt on the ground and feet in the air

Middle-body injury - squat for lunge, plank for l-sit, bike for du

Lower-body injury - 10 push-ups, 10 knees to elbows. keep it at those two, or add bike/row if possible


Jump rope - always and prep for this workout

Handstand - spend some time upside down

Squat - lunge/L-sit hip prep

Pull-up - spend some time hanging

[insert thing you suck at]

GENERAL FEAR LEVEL: I'm gonna throw this at 5 just because it looks easy on paper.

Michael LibbieAugust 14th, 2019 at 11:03 am

I’ve wondered the same thing about lunge workouts on the main site. Multiple times a 400m lunge in as few steps as possible has been programmed in the past, and my takeaway from completing them was this: when I lunge long enough to get my shin vertical (knee at 90 degrees) on the lead leg, I get a potent hamstring and glute stimulus. If my steps are shorter, I don’t, plus I tend to feel some irritation in the distal patellar tendon.

Maybe longer steps speaks to the intended stimulus and proper biomechanics? I don’t know.

Juan AcevedoAugust 13th, 2019 at 2:45 am



Mobility is so misunderstood. There are two main beliefs. On the one side it is often confused with flexibility. On the other, it is believed to be fixed, as if you cannot train or improve it. Neither is true. Flexibility is the ability to achieve a given range of motion. Mobility is the ability to have control (power and strength) over that range motion. Flexibility, strength and power can be trained and developed, hence Mobility can too. Doing a very long and controlled lunge will work your mobility for that movement pattern. So in the scheme that we have today, this is what we are doing: we are bribing you with less L-Sit time and fewer dubs in order to make you work on your hip and leg mobility. Now today's workout should be a faster one, closer to a fire-breathing piece than to a skill session. You can know in advance how many steps it is going to take you to do those 20 feet. With that in mind choose a time for the L-Sit/Tuck that you can complete unbroken. Do the same for number of dubs. If you are developing your dubs, give yourself 15 minutes of practice before the workout. This is a fun one to kill and own. Fucking destroy it!


A lot of people have trouble with the mobility required for a lunge. Most people have trouble bringing the knee all the way to the ground. We are not modifying the distance in the lunges so that they get to work on this. However, the priority should be a solid lunge, with full vertical range of motion, instead of a long one with incomplete range of motion. Allow yourself or your athletes to use PVC for balance if needed to.


7 rounds for time of:

Lunge 20 feet in as few steps as possible (AFSAP).

After each round, perform 5 seconds of L-sit and 10 double-unders for each step taken.

Scale for L-Sit: hold the L-sit for the longest time possible, when it becomes impossible to hold the legs straight, stay in support but go to tuck. Example: if your hold is 30 seconds, hold the L-sit for your max, let's say it is 15 seconds, stay in support and finish your set with a tuck hold. Keep it unbroken.


7 rounds for time of:

Lunge 20 feet in as few steps as possible (AFSAP).

After each round, perform 4 seconds of L-sit/tuck hold and 10 double-unders/20 single-unders for each step taken – e.g., if it takes 6 lunge steps, L-sit for 24 seconds and complete 40 double-unders/80 single-unders before starting the next round.

Scale: L-sit/tuck can be accumulated, and a reduction of time.


7 rounds for time of:

Lunge 20 feet in as few steps as possible (AFSAP).

After each round, perform 3 seconds of L-sit/tuck hold and 10 double-unders for each step taken – e.g., if it takes 6 lunge steps, L-sit for 18 seconds and complete 30 double-unders/60 single-unders before starting the next round.

Scale: L-sit/tuck can be accumulated, and a reduction of time.

Robert FlemingAugust 13th, 2019 at 9:16 am


Brendan MullanAugust 13th, 2019 at 9:32 am

7 RFT scaled

6 lunges

15 knee ups on bar

120 single unders

19.02 min...😁👍

Sebastien FitzpatrickAugust 13th, 2019 at 9:45 am

22:57 Rx

Took 5 steps to complete each set of lunges.

Stacey ThompkinsAugust 13th, 2019 at 9:54 am



20' of lunges (6 steps)

:30 L-sit/tuck hold

60 DU's


*held L-sit for as long as possible each round then tuck hold remainder of time

Claire Fiddian-GreenAugust 13th, 2019 at 10:54 am

1 mile run first, then:

7 rounds of 6 lunges (20 feet), 30 second unbroken knee tuck hold on parallettes, maximum double unders in 2 minutes (10 doubles each round plus 30-50 singles and lots of rope trips). 23:59.

Mark PhillipsAugust 13th, 2019 at 11:42 am

Did 6 lunges

30 second modified I sit

60 single unders

7 rounds

George CampbellAugust 13th, 2019 at 12:27 pm


Scaled to parallette knee raise hold

Evan WaltonAugust 13th, 2019 at 1:04 pm

5 steps

25 seconds hold

100 single unders each round

Jim RixAugust 13th, 2019 at 1:28 pm

5 lunges/20 feet

Scaled/subbed to

5 lunges

3 rounds of max time L-sits (about 10/6/6 sec)

100 single unders


This would have been a lot harder if I could have done du's, but not sure what I was to get out of this workout.

Jim EvansAugust 14th, 2019 at 1:51 am

I think you answered your own question: work on precision. From your posts, you're certainly capable. Maybe next time, work on DU's for a set time regardless of the reps. Won't be a pretty number, but you'll still improve on the skill and get a great workout.

Michael NewtonAugust 13th, 2019 at 1:40 pm


7 Rounds

5 Steps per round

20s L-sit on paralletes (4:1 scale, unbroken through round 4, then 10/10, 10/10, 10/6/4. These got real hard. Legs were close to 90, but not quite. Considered doing as Rx, but this kept my intensity high)

50 DUs (tripped once)

Solid day

Hendrik BünzenAugust 13th, 2019 at 1:41 pm

17:17 rx’d

Karl EaglemanAugust 13th, 2019 at 1:58 pm

During those lunges, "kiss don't head butt":

Nicholas ScottAugust 13th, 2019 at 3:07 pm

30 min-added in round of dumbbell thrusters and did 100 single unders each round

Michael ArkoAugust 13th, 2019 at 3:41 pm


5 lunges covered 20’ each round. I was screaming through this WOD for 4 rounds. But then I totally fell apart on the DUs in rounds 5-6-7. DU volume done me in!

Andrea MaceriAugust 13th, 2019 at 3:42 pm

34 min, scaled du to 1/2 , l sit scaled to feet on ground l sit, ..... du not happening today

Lucas SnyderAugust 13th, 2019 at 4:26 pm

5 lunges

25 sec L sit on floor

100 jump ropes (no double under)


Steve DayAugust 13th, 2019 at 4:41 pm


7 rounds:

Lunge 20' (5 steps)

25 sec L-sit

50 double unders

First time doing a double under WOD Rx. Did each 50 in 3-5 sets and took me about 1:50 per 50.

Jacob CramAugust 13th, 2019 at 5:16 pm

17:00 rx (5 steps)

John RodriguesAugust 13th, 2019 at 5:25 pm

Hi dear all Team

7 round for time

lunges 12 Steps

:30 L-sit ground floor progression

60 secs Single Under with attempts of Double unders

Total Time 16:23

You all have a wonderful day!


Matthew AukstikalnesAugust 13th, 2019 at 5:48 pm

17:11 - scaled. 6 lunge steps per round. Max L-Sit, then tuck hold remainder of 30 seconds (L-sits at least 15 seconds per round). DU as written, 60 per round.

Dmitry ZolotyhAugust 13th, 2019 at 5:57 pm

7 rounds for time:

6 m lunges (5 steps)

0:25 tuck sit (parrallets)

50 duble unders


Nicole DeaverAugust 13th, 2019 at 6:18 pm


7 Rds

20ft walking lunges (6 steps)

30 sec L-sit(between stools)

120 Single Unders

Shawn HakimiAugust 13th, 2019 at 6:34 pm

Does anyone have any knowledge on the purpose/training effect of large lunge steps in a walking lunge for distance?

Scott MacArthurAugust 13th, 2019 at 7:17 pm

13:55, 3x6, 4x5 steps. Did singles for times sake at home.

Geoffroy CastelnauAugust 13th, 2019 at 7:34 pm


7 rounds of : 6m lunges (6 steps) / 30sec tuck hold on bench / 120 single unders

M / 40y / 176cm / 72kg

Eric O'ConnorAugust 13th, 2019 at 7:43 pm

This is a very deceiving looking workout. At first glance it's looks almost easy, but after further analysis of the overall volume and movement combinations, I think it will pack a potent dose while also being a nice day to practice some skills.

Lunges- I consider the overall demand of the lunges to be relatively low, being that it’s only a total of 140ft spread out over the course of 7x20ft segments. Most of my athletes will be able to complete this movement as prescribed. I will reduce the distance on an individual basis for those that are not ready for the overall volume of this movement.

Double-unders: At first glance, I didn’t think that the demand on the double-under would be very high. After a little more analyzing, I think that the volume will accumulate to a relatively high number. I think most will need to complete 50-70 reps each round with some going as high as 80. For athletes that struggle with the movement, today is a great day to practice double-unders, instead of modifying to single-unders. I will have athletes practice for 1:00-1:30 each round or do a combination of 5-10 single-unders + 1 double-under attempt, accumulating to the total reps for each round. For example: If someone is supposed to complete 70 reps, I may have them scale to 7 efforts of 9 single-unders + 1 double-under or double-under attempt, for that round.

L-sits: I expect most athletes will need to accumulate around 0:30 per round, which will add up to be a pretty significant chunk of time. I would like to see athletes complete each round in 2-3 attempts. I will modify the movement to single-leg or double-leg tuck variation as needed. I will also limit each round to 3 attempts.

Coastie NickAugust 13th, 2019 at 8:17 pm


L-sit hanging from rings

Vincent DahlqvistAugust 13th, 2019 at 8:49 pm

11:45, 4 steps per round and scaled to paralettes l-sits and single unders

Jacob McGeeAugust 13th, 2019 at 9:45 pm

12:32. 5 steps per 20 ft, L sit on floor. Double unders

David SwicegoodAugust 13th, 2019 at 11:26 pm


Subbed double unders for 200m row

Tripp StarlingAugust 13th, 2019 at 11:32 pm

5 steps for lunge so :25 L sit and 50 double unders per round. Did L sits hanging from pull up bar.


Tripp StarlingAugust 13th, 2019 at 11:33 pm


12 lunges

:30 tuck hold

25 ropes

7 rounds 13:42

Nathan Michael KingAugust 13th, 2019 at 11:35 pm

16:04 Rx

5 Steps on the 1st round

4 Steps on the rest

Brian AndersonAugust 13th, 2019 at 11:57 pm

12:17 - 5 steps per Rd

Scaled to Ring Knee Tuck Holds



Spenser SmithAugust 14th, 2019 at 1:08 am

22:02! Barely able to get the distance in exactly 5 lunges

Blas RaventosAugust 14th, 2019 at 1:16 am


As Rx'd


Did 5 steps, 25" L sits in paralettes and dip bars. First 3 rounds unbroken, then 2 sets next two rounds, then 3 sets last two. Unbroken DUs all sets but one.

Extra work after

3 rounds not for time

500m row

7 inchworms

21 GHD sit ups

then Couch stretch, Pike stretch, Box stretch and pancake split stretch with a band.

Nice workout, my ham was tight from the sprints maybe even because of that grueling 6k with a pack too.

Jim EvansAugust 14th, 2019 at 1:39 am

Rx (been a long time since I've said that!)

5 steps, 20:55, accumulated 25 seconds in hanging L.

A weirdly different wod that undoubtedly will make me appreciate some soreness in the coming days. 57m, 205#

Phill KiddooAugust 14th, 2019 at 1:55 am

10 min AMRAP

5 bar muscle-ups

10 deadlifts @ 315#

15 push-ups

3 + 12

Randy SigmanAugust 14th, 2019 at 3:25 am


Knee raises, du attempts

Camille St. OngeAugust 14th, 2019 at 3:34 am

8 steps, 45 second L-sit, 560 dubs. Worked out outside, held L-sits on concrete wall in a 90 degree corner. L-sits got ugly.

Sam MeixellAugust 14th, 2019 at 11:16 am

17:13 (Modified L-sits and single unders)

Anna JonesAugust 14th, 2019 at 2:50 pm

F/46 140/5’6”


6 steps

L sit for 5-10 sec then tucked for remainder time

120 single unders

Tom PerryAugust 14th, 2019 at 8:45 pm

58 / 170

L-sits on paralettes

13:59 (4 steps for each lunge)

Chris CoultesAugust 14th, 2019 at 9:30 pm



5 lunges (20ft)

25 sec. leg raises (couldn't get my feet up for L-sit)

50 single-unders


R AlbersAugust 14th, 2019 at 10:22 pm

Sqt 3x5 (110,125,140)

WOD 23:20

(6 lunges, 30sec L-sit, 120 singles)7set

10 min DU practice

Dan KremerAugust 15th, 2019 at 4:56 am


5 rounds

DU Attempts

Alex PhamAugust 15th, 2019 at 11:12 am


Scaled l-sits

Joseph AmayaAugust 15th, 2019 at 2:31 pm

6 rounds for time of:

Lunge 20 feet in as few steps as possible (AFSAP).

After each round, perform 5 seconds of L-sit and 10 double-unders for each step taken

time: 15:50

Jeffrey HowardAugust 15th, 2019 at 8:47 pm

12:36, 5 Steps

Troy BruunAugust 15th, 2019 at 11:12 pm


4 steps

L-sit Knee Tuck

Single Unders (x2)

Brian RosenbaumAugust 16th, 2019 at 12:15 am


7 rounds


L-sit as long as possible, then tuck hold for remainder


Brian RosenbaumAugust 16th, 2019 at 12:18 am

Lsit/tuck was done on dip bar

Kyungtaek KangAugust 16th, 2019 at 5:28 am

안양공식인증지부 크로스핏힘

13:38 (1R 5, 2R 5, 3~7R 4)

강경택 45세/180cm/90kg

Michael MarleauAugust 16th, 2019 at 10:48 am

7 rounds for time of:

Lunge 20 feet in as few steps as possible (AFSAP).

After each round, perform 5 seconds of L-sit and 10 double-unders for each step taken

5 steps, 25s, 50 DUs/round (a couple rounds had mix of singles/doubles)


Viktor WachtlerAugust 16th, 2019 at 5:11 pm

6-6-6-5-5-5-5 steps (I realized that I can be really flexible :-) )

Bent knee sits unbroken on push-up stands

DUs broken, max set was 30, min was 2..., so they suuucked a lot (and consumed my time).


43(today)/ 1.78m/76kg

Shane AziziAugust 16th, 2019 at 11:13 pm

18:47 Rx

Courtney GuthrieAugust 18th, 2019 at 10:56 pm


6 lunges

DUs got hard at the end there

Albert KombeAugust 20th, 2019 at 2:29 am

15:29 Sc

7 rounds of:

20ft Lunge (AFSAP).

*After each round, perform 5s L-sit from floor with feet on ground & 10 DUs for each step taken.

Morgan GreeneAugust 20th, 2019 at 7:14 pm

5 lunges, 25s LSit, 50 DU per round: 13:44

Jesse MontagninoAugust 22nd, 2019 at 2:46 am


6 steps per rd

Rds 1-3 rx

4-7 1 leg up/ 180


D 2630

1 leg and 70 singles

Cy AziziSeptember 1st, 2019 at 7:11 pm

23:34 subbed 3 doubleunders per step

Jeff ChalfantSeptember 3rd, 2019 at 8:53 pm

21:03 L sit from ground. 5 lunge steps each round. First 3 l sits unbroken. Then 21/4, 10/7/5/3, 9/7/6/4, 5/5/5/5/5 (last round partitioned the l sits and double unders 5/10 to preserve intensity.


Jeff ChalfantSeptember 3rd, 2019 at 9:10 pm

Rested 90 seconds or more before round 2/3/4 l sits , then decided to rest minimally after that.

Mike de GraauwSeptember 4th, 2019 at 5:20 pm




Clint MichaelSeptember 8th, 2019 at 1:02 am



Kury AkinNovember 3rd, 2019 at 1:49 pm

12:50. 4 steps 20 L/S sits on rings, 40 DU