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September 04, 2019

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Workout of the day


21-15-9 reps for time of:

L pull-ups
Strict handstand push-ups

Post time to comments.

Muscle Basics, Part 2


Insulin is often thought to be the master regulatory hormone of metabolism while glucagon plays a secondary role, but this assumption is not exactly accurate. Here, Drs. Mary Dan and Michael Eades describe the body’s metabolic processes and how the body reacts to different energy sources. They also discuss the etiologies for Type 1 and Type 2 diabetes mellitus and propose a unique cause for the latter: lipotoxicity of the islets, driven by excess dietary carbohydrate consumption. They argue restricting carbohydrates is the most effective way to treat and reverse the cascade of hormone-driven processes that underlie Type 2 diabetes mellitus (T2DM). They also elucidate why treating T2DM with insulin can lead to elevations in blood glucose and make the problem more severe.

Read MoreA Different Perspective on the Treatment of Type 2 Diabetes

Comments on WOD 190904

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Juan AcevedoSeptember 4th, 2019 at 12:12 am

INTENDED STIMULUS . This is a nice short workout. It is a gorgeous mix of gymnastics stamina and speed. It is both a sprint and and a chipper. This just means that you might want to break your sets often and early, but also you should keep moving. The capacity required for this workout is high. Don't let the ego get in the way of making this a sprint --i.e. under five/six minutes. Assist movements if needed to keep the time short, but make sure to preserve the strictness of both movements. Whatever you do, don't go to failure, unless it's your last set. In terms of form, think about pulling when doing the handstand push-ups and think about pressing when doing the pull-ups. I know this sounds crazy but it will actually engage the muscles of your back in a nice way. Break early, often, and keep moving fast! OPTION 1 15-12-9 reps for time of: L-pull ups Strict handstand push-ups OPTION 2 21-15-9 reps for time of: Band assisted L-pull ups Box handstand push-ups OPTION 3 15-12-9 reps for time of: Rack Chest-to-bar pull-ups Hanging L/tuck Hold (1 rep = 1 second) Pike push-ups (assist with band as needed)

Juan AcevedoSeptember 4th, 2019 at 12:22 am

Assisting L-Pull ups with a band is better done with rings and a pull-up bar. I have a video here:

Jacob SeymourSeptember 4th, 2019 at 1:02 am

This is not a chipper? It's a couplet...

Bennett NovakSeptember 4th, 2019 at 11:26 am

Thanks for the videos Juan. Those banded l pull-ups were goofy but effective!

Tripp StarlingSeptember 4th, 2019 at 5:57 pm

I think I will "chip away" at this couplet! Thanks Juan, I enjoy your coaching.

Juan AcevedoSeptember 4th, 2019 at 11:15 pm

Thanks guys! Yes Jacob you are right. It is a couplet. And not this is not a chipper in the sense that there are not sets of 40 reps. I do believe those sets of 15 L-pull ups and handstand push ups will start feeling like a chipper pretty fast. I mean fro most of us. I am sure there is people that can do this unbroken, but the majority of us will feel hopeless in those sets.

Steven ThunanderSeptember 4th, 2019 at 12:50 am

Globo scale: as rxed. If you can't do HSPU (gym rules or as a sub due to no wall space) do strict presses with heavy dumbbells (about 60-70% bodyweight total).

Bryan RosenSeptember 4th, 2019 at 1:16 am

Warm-up for 190904: GENERAL WARM-UP AMRAP 10 Run 200 meters 10 walking lunges 5 inchworms + push-up 30-ft high hips bear crawl 20-second hollow hold 20-second arch hold SPECIFIC WARM-UP L pull-ups 15 scapular pull-ups 3 strict pull-ups 3 L pull-up negatives 3 sets of: 1 pull-up with right leg extended + 1 pull-up with left leg extended 3 L pull-ups Strict handstand push-up 10 pike push-ups 10 handstand push-ups with knees or feet on box 5 reps of a slow handstand push up negative 5 reps of a strict handstand push-up

Chris MeldrumSeptember 4th, 2019 at 1:56 am

where is compare to date?

Krishna SachanandaniSeptember 4th, 2019 at 3:36 am

Don’t think it has one, this is the first time this combination has been done

Chris SinagogaSeptember 4th, 2019 at 3:21 am

Champions Club Scaling Notes: RANT: I would look at this one by taking away the "For time" aspect of it. Any time a "for time" workout has a "strict" movement, it is difficult to compare to because, I mean, what really does "strict" mean? This workout has two of them. Doing this by yourself should read "For Quality," doing this as a group could read "3 minutes of practice". Also, your arms should feel fried on the hspu station. If kipping hspu makes your arms feel fried, then do some of those. I did them the first round then strict the last two. But again, strict can always be stricter. I think there are very few people on earth who should go "For Time" on this one, and that is another reminder why, even though the workouts seem simple on paper, they are still designed for the fittest people on earth. I SHOULD TRY THIS AS RX'D IF: I can do 21 straight wall-facing HSPU and 21 straight L-pull-ups with my legs straight above 90. GROUP VERSION: 3 minutes of each, 2:30 of each, 2 minutes of each, 1:30 of each 1 minute of each, :30 of each. Not counting reps, just practicing. Easy to split up of bar space is limited, a good amount of volume, and people still might not get 45 reps of each. INJURY VERSION: Upper body injury - uh oh! I might just go AMRAP in 20 minutes of: 9 one-arm ring rows, 9 one-arm dumbbell press, :30 hollow hold Middle-body injury - push-up and ring row can be subbed to Group Version Lower-body injury - group version Warmup Two low-skill strength pieces here mean use the warmup to practice things you are not good at. General Fear Level: 3

Eric SonSeptember 4th, 2019 at 4:45 am

Il XlllSeptember 4th, 2019 at 5:21 am

6:23 It's the good time to get off the rust on my body.

Brendan MullanSeptember 4th, 2019 at 5:39 am

Scaled Band assisted L pull ups Box push ups 7.21 min 👍

Robert FlemingSeptember 4th, 2019 at 9:22 am

19:20 Banded L pull-ups

Nicholas ScottSeptember 4th, 2019 at 9:33 am

22 mins took multiple sets for L-pull ups

Mike AndridgeSeptember 4th, 2019 at 10:23 am

Scaled to 15/12/9 A bit of a "bounce" at the bottom of the L pull ups, but I'm pretty happy. 9:03 m/49/175

Vincent DahlqvistSeptember 4th, 2019 at 11:00 am

18:50, scaled to elevated HSPU

Mike GuttoSeptember 4th, 2019 at 11:20 am


Alex PhamSeptember 4th, 2019 at 11:52 am


Matthew LetarteSeptember 4th, 2019 at 12:06 pm

11:35, did bent knee pullups due to space constraints (couldn't fully extend legs)

Jeffrey HowardSeptember 4th, 2019 at 1:32 pm

13:07, Strict Pull-ups and Pike Push-ups w/ feet on floor

Jim RixSeptember 4th, 2019 at 1:39 pm

Have missed a bunch of great programming with a tweaked back and traveling. So much to choose from, but after watching the classic of Annie, Nicole, and Eva do Nasty Girls, I was more than inspired! I miss those raw videos with the awesome music. Results there.

Michael ArkoSeptember 4th, 2019 at 1:40 pm


Will YoungSeptember 4th, 2019 at 3:38 pm

M/52 23:38 3rd ever WOD - just happy to complete it. TBH, apart from the first couple reps, did the whole thing in 1s and 2s, mostly 1s on the HSPUs. Got pumped as a Fit-Ball!

Jon WilsonSeptember 4th, 2019 at 4:28 pm

Rx’d 19:58

Steven OdomSeptember 4th, 2019 at 4:33 pm

Rx’ed 7:30

Snez VeljanovskaSeptember 4th, 2019 at 4:41 pm

16:40, scaled the hspu using 1 abmat

Manchild ManchildSeptember 4th, 2019 at 5:09 pm


Geoffroy CastelnauSeptember 4th, 2019 at 5:45 pm

6:44 Scaled/subbed to 15-12-9 : Seated pull-ups / Bench tuck hold in secs / DBs strict shoulder presses @9kg each DB M / 40yo / 176cm / 71kg

Nicole DeaverSeptember 4th, 2019 at 6:03 pm

6:34 21-15-9 L pull-ups Strict HSPU (to mat)

Coastie NickSeptember 5th, 2019 at 8:02 pm

Nice work!

Lucas AllanSeptember 4th, 2019 at 6:41 pm

43/6'3"/195 19:13 rx

Marlies SeverynSeptember 4th, 2019 at 7:30 pm

15:23. Not my best showing, scaled it to 21-15-9 strict pull ups and kipping HSPU (to abmat).

Steve DaySeptember 4th, 2019 at 7:36 pm


Chris MeldrumSeptember 4th, 2019 at 7:44 pm

As rx’d, 9:28. L pull-ups did a number on my back – it got really tight, and felt like it affected HSPUs as well. I broke L pull-ups 10-6-5 / 6-5-4 / 5-4, and broke HSPUs 15-6 / 10-5 / 9. 46m/5'10"/180

Gordon LeeSeptember 4th, 2019 at 8:07 pm

Sub 95lb barbell shoulder press L sit pull ups 21 15 9 18:06

Dmitry ZolotyhSeptember 4th, 2019 at 8:14 pm

12:05. Scaled For time: 15 inverted rows Tuck hold, 20 seconds 15 box handstand push-ups 12 inverted rows Tuck hold, 20 seconds 12 box handstand push-ups 9 inverted rows Tuck hold, 20 seconds 9 box handstand push-ups

Nathaniel RobichaudSeptember 4th, 2019 at 8:23 pm

Due to scheduling issues, did this WOD after the heavy overhead squats from previous WOD. Forgot to monitor time. My guess: 9 minutes? Scaled to 15-9-5

J FSeptember 4th, 2019 at 9:45 pm

21-15-9 Strict pull ups Shoulder press @ 80

J FSeptember 4th, 2019 at 9:46 pm


Jade TeasdaleSeptember 4th, 2019 at 10:14 pm

15:45 RX Strict! Pretty slow, but coming back from a right shoulder injury & had no pain! 👍🏽Felt a little wobbly, but much stronger than it’s been! Loved ❤️ the combination! Especially, after all the leg stuff we’ve been doing! 🤪

Matthew BurrittSeptember 4th, 2019 at 10:30 pm

M/42/5'4"/148lbs As RX'd 7:00

Antonio LarcoSeptember 4th, 2019 at 10:40 pm

9:26 but an injured elbow, it was fun

Nathan Michael KingSeptember 4th, 2019 at 11:38 pm

13:30 Rx

Tripp StarlingSeptember 5th, 2019 at 12:14 am

15-12-9 L sit pull-ups Strict hspu 11:28

Mike LongSeptember 5th, 2019 at 1:18 am

M/43/6’2/258 10:19 Scaled pull ups (knees 90ish) Pike HSP

Js SmithSeptember 5th, 2019 at 2:28 am

Late Hotel WOD 6x :20 bike sprints w/ 1min recovery Then 2rounds (15 then 20# dbs) no rests Overhead squats, shoulder press,incline bench, snatch, squats, Romanian deadlifts Then 12 walking lunges and 10 min stretching

Alfred LeutlSeptember 5th, 2019 at 8:33 am


true braggSeptember 5th, 2019 at 9:37 am

4:50 RXD

Claire Fiddian-GreenSeptember 5th, 2019 at 10:36 am

10:46. Scaled to one-leg band assisted strict L pull-ups, 24” box assisted strict HSPU.

Nazar DenysenkoSeptember 5th, 2019 at 1:50 pm

11:24 Rx. Dat pull-ups :D

Matthew AukstikalnesSeptember 5th, 2019 at 4:29 pm

13:00, RX. I do not have James Hobart's L-PU form or Dan Baileys sHSPU speed, but i got all the work done as written!

Jade TeasdaleSeptember 10th, 2019 at 10:33 pm

True Dat! 💪🏽😎

R AlbersSeptember 5th, 2019 at 6:22 pm

12:22 Scaled to 21-15-9 of: L-Chinups (legs raise as body raises) Pike pushups (feet elevated @ 24'box)

VLADIMIR KALININSeptember 5th, 2019 at 7:58 pm

Greetings all, where can I find scaling information for the workouts? I'm a newbie at this.

Troy BruunSeptember 6th, 2019 at 12:43 am

If you click on the “oldest” tab at the top, you’ll find some people that post for each workout and give warm up examples, intended stimulus, and scaling. Hope this helps.

VLADIMIR KALININSeptember 6th, 2019 at 2:13 pm

Thanks Troy.

Coastie NickSeptember 5th, 2019 at 8:03 pm

14:15 Rx’d

Troy BruunSeptember 5th, 2019 at 10:41 pm

5:38 21-15-9 Band Assisted L-pull-up Box HSPU

Elliott HardingSeptember 5th, 2019 at 11:02 pm

15:23 Black band pullups Box HSPU All rounds broken.

Seth HermanSeptember 6th, 2019 at 10:40 am

3:35 rx’d

Viktor WachtlerSeptember 6th, 2019 at 12:06 pm

11:03 RX 43/1.78ü/75kg

Viktor WachtlerSeptember 6th, 2019 at 12:07 pm


Shane AziziSeptember 7th, 2019 at 2:42 pm

18:41 Rx

Chase HilandSeptember 10th, 2019 at 9:08 pm

M/34/5'10"/190 Rx'd 11:17

Jesse MontagninoSeptember 12th, 2019 at 1:40 pm

21:06 with kipping hspu

Morgan GreeneSeptember 14th, 2019 at 8:00 pm

used rings for PU: 11:15