6 rounds for time of:
8-meter handstand walk
4 strict muscle-ups
♀ 235 lb. ♂ 335 lb.
Post time to comments.
6 rounds for time of:
8-meter handstand walk
4 strict muscle-ups
♀ 235 lb. ♂ 335 lb.
Post time to comments.
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Juan AcevedoSeptember 27th, 2019 at 12:05 am
INTENDED STIMULUS . Fast, heavy, and high skill! This workout is a beast! It is also an ego trap. For some, it might feel pointless. "I am never going to be able to do all this! Why should I even do this?" Others might have the skills or the strength but not both. Some might want to try this RX just to feel that awesome, but not hitting the right stimulus. As we said, it is an ego-fuck. Keep in mind this: this is meant to be a sprint. It should be for sure difficult and heavy, but also unbroken and fast. It is just a short workout. Your scaling today should aim for that. Choose a load on the deadlifts that is on your upper percentages 75%-80%, but that will not stop you. Choose a number of reps and a distance in the gymnastics movement that is right on the edge of your capacity but that you will try to get unbroken. This workout should be fast but not rushed. The speed should come from the fact that you just jump from one movement to the next with virtually no wasted time on transitions. There is usually a lot of disparity between gymnastics skills and strength movements. In your scaling don't try to compensate your weaker link with the strongest, that feels like a better stimulus, but it is not. You are just setting yourself up poorly for the hardest skill. The next options are just ideas, for this one, you might have to find a more personalized option. Finally, keep something in mind, the difficulty in skills and loads is there just to keep us motivated, striving for more, and wanting to be fitter. But the important thing is not the destination, it is the fact you are doing your thing today. Regardless of where you are, today feel fucking awesome. OPTION 1 6 rounds for time of: 4-meter handstand walk 2 strict muscle-ups 1 deadlifts Load range: 220 lb. - 315 lb. 4 meters = ~12 feet OPTION 2 6 rounds for time of: 8/8 handstand shoulder taps 8-meter plank walk 4 box-assisted muscle-ups 2 deadlifts Load range: 185lb. - 275 lb. OPTION 3 6 rounds for time of: 8/8 plank shoulder taps 8-meter plank walk 4 false grip ring rows, rings to chest 4 feet on ground ring dips 2 deadlifts Load range: 185lb. - 275 lb.
Juan AcevedoSeptember 27th, 2019 at 12:09 am
Video for plank walks: https://www.youtube.com/watch?v=XxXi-gFtftw&feature=youtu.be
Amedeo Alessio CereaSeptember 27th, 2019 at 12:53 pm
Thanks Juan for scaled HSW
Chris SinagogaSeptember 27th, 2019 at 12:36 am
Champions Club Scaling Notes RANT: Anything low-volume should always jump out as a red flag; those are usually the worst workouts in terms of discomfort they make you feel afterwards. But (as Mama V would say), “Biiiiiiiigggg Butt,” low volume means there is also an assumed amount of competence that would make that dose sufficient for the day. For example, the worst track workout I’ve ever done (and the kids will agree) is 4 300m sprints with full recovery between. It’s barely a half mile, and if you don’t have the capacity to make it the worst 45-50 seconds of your life, then it will just be a glorified warmup. Take that into account here. If you don’t have the capacity, do more reps or more rounds. I SHOULD TRY THIS RX’D IF: I did not do this as rx’d, but is under 7-minutes out of the question? GROUP VERSION: 10 rounds of: 1:00 handstand walk practice, :30 dips or pull-ups (pick one), :30 deadlift. This allows for big groups to be put in stations and variation of skill level to get something out of each station. I also added a 15-second transition period between. INJURY VERSION: Heavy, fast, upside down, clearing an obstacle, pulling, pushing, locomotion, squatting. Pick two things from there and practice for 20 minutes. Usually intensity is difficult to come by when injured — especially lower-body — so double down on the stuff you can do until you heal. WARMUP: Squat — deadlift prep Hip extension — more deadlift prep Jump rope — always [insert thing you suck at] [insert thing you suck at] GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 7
Steven ThunanderSeptember 27th, 2019 at 1:25 am
Globo scale: sub 16 m bear crawl or 2 minute wall handstand hold for us walk. Strict muscle up sub 4 weighted strict chest to bar pullups and 6 weighted bar dips. Deadlifts as rxed. Dumbbells sub do 8 dumbbell devils press 50/35lb dbs (not a deadlift but trying to preserve a heavy stimulus. If you deadlift over 500lbs use 405lbs for this one (females 305 If over 375). If you have an obstacle use it today for the hs walks.
Sebastien FitzpatrickSeptember 27th, 2019 at 10:14 am
21:56 Rx The MUs were a slow spot for me. The deadlift weight was heavy enough and I can deadlift 500lbs.
Mike AndridgeSeptember 27th, 2019 at 10:44 am
Did DL's last night, so subbed Sh. press 5x55 5x70 3x85 5x105 3x120 1x135 then worked on deficit strict hspu PR'd at 6 1/4" defictit strict hspu A tad geeked:)
Mike AndridgeSeptember 27th, 2019 at 11:42 am
Single- 6 and a 1/4" deficit hspu
Amedeo Alessio CereaSeptember 27th, 2019 at 12:56 pm
6 rounds 8m plank walk+ 8+8 shoulder taps 4 strict ring MU 2 deadlift 130kg(286lb) Time: 19:54
Bryan RosenSeptember 27th, 2019 at 1:37 pm
Warm-up for 190927: GENERAL WARM-UP Perform 50-ft of each movement for 2 rounds: Forward running Backward running High knees Butt-kickers Straight-leg bear crawl Inchworm + push-up SPECIFIC WARM-UP Strict muscle-up Perform 5 reps at each step of the progression: - False grip ring rows - 10-second ring support + ring dip negative - Low-ring muscle-up transition with feet under body + dip - Low ring muscle-up transition with feet out front - High ring muscle-ups Handstand walk 3 wall-walks 3 sets of 1 kick-up to the wall + 15-second handstand hold 3 sets of 1 kick-up to the wall + 10 shoulder taps 5 reps of "falling" (or walking) for 3-ft to a wall 2 minutes of attempts at handstand walking Deadlift Using a barbell with light bumper plates: 5 deadlifts from the floor to the knees 5 top-half deadlifts 10 deadlifts with a 2-second pause at the floor Build-up Build to working weight by performing 5 sets of 3 deadlifts, increasing in load each set. Perform a 4-meter handstand walk (or variation) after sets 1 and 3. Perform 2 strict muscle-ups (or variation) after sets 2 and 4.
Jim RixSeptember 27th, 2019 at 1:56 pm
21-15-9 Deadlift, 195# Box jumps, 24" Ring dips 9:52 2/28/18: 10:14 1/4/18: 9:36 11/20/17: 10:30 7/22/16: 8:53
Nicole DeaverSeptember 27th, 2019 at 2:26 pm
18:29 6 Rds 4 Wall walks w/8 shoulder taps(starting at top and while going down) 4 strict pull-ups 4 Dips 2 Deadlifts(185#- 80% of max) Deadlifts felt very heavy today, actually double checked the weights thinking I added more!
Steven OdomSeptember 27th, 2019 at 4:01 pm
Scaled-no rings :’( 5 strict chest to bar 5 tuck dips DL @ 315lbs =17:33
Michael ArkoSeptember 27th, 2019 at 4:10 pm
Subbed/scaled: 25 shoulder taps (wall-facing) 6 chest-to-bar pull-ups 6 ring dips 2 deadlifts @ 235lbs 13:21
Steve DaySeptember 27th, 2019 at 4:37 pm
Handstand walk practice Assisted bar muscle ups one legged deadlifts w/ db Used today to focus on form/practice of skills Will do some heavy (for me) DL work tonight
Jacob CramSeptember 27th, 2019 at 4:55 pm
9:29 26 rep hand stand march on wall, tip toe assisupd muscle ups, DL: 315x2rds, 295x4rds
joseph griffinSeptember 27th, 2019 at 5:05 pm
4 rounds, 21:30 4 wall walks 4 assisted ring muscle ups 315 dl
Brent TrioloSeptember 27th, 2019 at 5:53 pm
Dmitry ZolotyhSeptember 27th, 2019 at 6:03 pm
17:02. Scaled: 6 rounds for time of: 4-meter handstand walk with partner 2 muscle-ups 2 deadlifts, 90 kg
Jon WilsonSeptember 27th, 2019 at 6:05 pm
had 12 mins 5 hswalk attempts 4 muscle ups 2 DL @335 got through 3 rounds and 3 muscle ups fitness was achieved
Jade TeasdaleSeptember 27th, 2019 at 6:30 pm
13:36 RX ❤️❤️❤️ This WOD! Finally, something I’m good at!!! I could’ve done it in under 10 min. if I had done FAST HSW from the start! Strict Ring MUs done in quick singles! & DL unbroken @ 80% of 1RM (200#s!)
Jade TeasdaleSeptember 29th, 2019 at 3:32 pm
😂 not RX’d...didn’t do 235# DLs! I followed Juan Acevedo’s advice of 80% of your 1RM! Great advice...still felt heavy, but I could keep moving it with good form!
Tom PerrySeptember 27th, 2019 at 6:36 pm
58 / 172 After having my shoulder and hip replaced, I don't do today exercises. Instead I looked at the Girls to try and find 'an easy one' for today. I found Angie (100s of pull-ups, push-ups, sit-ups, and squats). Having done this many times, I thought to make it four rounds of 25 to make it easy. I called it 'Easy Angie'. After just completing it, I should have called it 'Not So Easy Angie'. My best Angie is about 20. This tool me 19:04. I expected less than 17. More work to do.
Giuseppe PetrilloSeptember 27th, 2019 at 6:42 pm
Hendrik BünzenSeptember 27th, 2019 at 7:30 pm
Coastie NickSeptember 27th, 2019 at 7:47 pm
Rick McGuffeySeptember 27th, 2019 at 10:33 pm
Great job, Nick!
Chase HilandSeptember 27th, 2019 at 8:15 pm
M/34/5’10”/190 Rx’d 14:51
Rick McGuffeySeptember 27th, 2019 at 10:33 pm
Wow... nice job!
Tripp StarlingSeptember 27th, 2019 at 9:35 pm
6 RFT: 12' handstand walk 4 toe-nail assisted muscle up 2 deadlift @ 75% of 1rm (235#) 11:57 Deadlifts felt heavy today, hamstring sore
Shaun StapletonSeptember 27th, 2019 at 10:15 pm
M/34/5’9/195 15’ handstand walks 4 bar muscle ups 2 deadlifts @335 16:00
David SmithSeptember 27th, 2019 at 11:01 pm
13:18 3 wall walks 4 of (1 strict reverse grip pull up+3 strict push-up) 2 deadlift @ 275lb
Troy BruunSeptember 27th, 2019 at 11:19 pm
8:36 8/8 Shoulder Taps (feet on box) 4 Box MU 2 DL (245lbs)
Eric O'ConnorSeptember 28th, 2019 at 2:07 am
This is a nice combo of skilled gymnastics and heavy lifting. I will look to preserve the intent of each movement and have all athletes finish this workout in under 12 minutes. Here are some thoughts on scaling: Handstand walk- I like that the workout is using handstand walks prescribed at a relatively short distance each round and that the overall volume accumulated is not very high. However, being that the skill demand of this movement is high, many of my athletes will need to modify the movement to maintain the stimulus. I also expect the muscle-ups will have a significant impact on this movement. For athletes that have the capacity to handstand walk, but cannot achieve consistent 3 meter efforts, I will have them reduce the distance each round or limit them to 3 attempts to achieve 8-meters. Other options I will provide today are: handstand shoulder taps, “around the worlds” on a box, plank shoulder taps, and a high hips bear crawl. I will assign reps/distance on an individual basis or assign a 0:45 duration to practice each round. Strict Muscle-ups: I consider the volume of this movement to be fairly high but reasonable, for many, when spread out in sets of 4. I don’t expect high level athletes to spend a ton of time here. I will coach my athletes into a scaling variation that keeps the movement strict. I will also stay away from modifying the movement to a pull-up/dip combo. For athletes that can do a few muscle-ups, but the overall volume leads to failed reps or significant rest breaks, I will reduce the reps each round. When modifying the movement, I will use variations with feet on the ground for all athletes today. The easiest scaling option will be to have my athletes start with their feet directly below the rings, with legs bent, and utilize lower-body assistance, as needed, throughout the range of motion. This movement looks easy, but when done in a slow and controlled manner, it can provide quite a challenge for many. From here, I can simply increase the difficulty by straightening the legs with the feet in front of the rings. The further the feet are away from the rings the harder the movement will be. The difficulty of this movement can be further increased by elevating the feet on a box. Deadlift: I consider the intent to be a HEAVY load where the athlete can complete 2 reps in a row, but may need to rest a little before attempting the lift. I will modify loads for my athletes to achieve this goal. I will have newer athletes lift heavy relative to their capacity but will not have a them lifting near 2-rep max loads.
David MitchellOctober 2nd, 2019 at 7:20 pm
Always love and appreciate your perspective Eric!
Alan GomezSeptember 28th, 2019 at 2:55 am
time 6.56 6 rounds for time of: 4-meter handstand walk 2 strict muscle-ups 1 deadlifts325
Claire Fiddian-GreenSeptember 28th, 2019 at 2:41 pm
6 rounds: 1) 8 wall walks with shoulder taps each side per round (left arm collapsed on 4th round during last rep of shoulder taps; remaining 2 rounds did 8 wall walks only) 2) 4 toenail assisted RMU with 5-second ring hold at top with arms locked out 3) 2x deadlifts @ 235 lb. 1st round, 225 lb. rounds 2-5, 6th round at 205 lb. Time: embarrassingly long; should have scaled. Lesson learned.
Nathaniel RobichaudSeptember 28th, 2019 at 6:56 pm
No rings, did bar muscle ups, which I had to chicken wing almost the whole way... Nonetheless, quite happy with my 12:02!
Jade TeasdaleSeptember 29th, 2019 at 3:28 pm
Great time!!! But easy on the 🐓 wings...I tore a pectoralis minor and/or teres minor doing that when first learning MUs. 😒
Matt ZeroSeptember 28th, 2019 at 7:01 pm
14:26 Subbed shoulder 32 taps/round for walks
Viktor WachtlerSeptember 29th, 2019 at 11:17 am
Subbed 8 devil presses with 2 20kg kettlebells for the deadlifts, otherwise RX. The devil presses are pure evil! 28:39 43/1.78m/75kg
Dominik DeutschSeptember 29th, 2019 at 4:28 pm
M35 rX 16:15 min.
Jeffrey HowardSeptember 29th, 2019 at 7:17 pm
16:56 - Scaled, 315lbs deadlifts.
Chris MeldrumSeptember 30th, 2019 at 7:56 pm
As rx’d, 16:59. We’re still waiting for the grass to sprout in the back yard, so I did the HS walks in the gym — 4 meters out and back. Haven’t done muscle-ups in quite a while (April!) so did quite a bit of warm-up to get the shoulders prepped. Did MUs all as singles, as strict as possible. No kip swing, but I probably popped the hips at the top on several reps. Deads felt really heavy today. 46m/5'10"/180
Phil HopeOctober 1st, 2019 at 3:10 pm
Jade TeasdaleOctober 3rd, 2019 at 2:43 am
Morgan GreeneOctober 6th, 2019 at 3:19 pm
Scaled to 4 reds (DL got too heavy): 11:43
Shane AziziOctober 7th, 2019 at 10:23 pm
Jeff ChalfantOctober 18th, 2019 at 10:31 pm
14:43 rxd Broke the hs walk into 2- 13’ walks and muscle ups were all singles. Fun WOD! 40/184/69.5”
Cy AziziOctober 26th, 2019 at 8:25 pm
4 wall walks, 295#. 40:15