CrossFit | 191213
Friday

191213

Workout of the Day

82

Complete as many rounds as possible in 20 minutes of:

5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups

♀ 24-in. box ♂ 30-in. box

Post rounds completed to comments.

The Box Step-Up

1
box step-up
Watch

Prof. Tim Noakes separates fact from fiction in his examination of the data from the Framingham Heart Study (FHS). Despite the efforts of some of the study's lead scientists to wrench the data into supporting the association of dietary fat and blood cholesterol concentration with coronary heart disease (CHD), the study instead demonstrated insulin resistance is a significant risk factor for CHD mortality whereas blood cholesterol concentration has little or no practical predictive value, especially after age 50. Noakes also highlights the insights shared by Dr. George Mann, “who was initially one of the scientific leaders of the FHS but later resigned to express his displeasure at the fake science he detected."

Read MoreIt’s the Insulin Resistance, Stupid: Part 9

Comments on 191213

87 Comments

Comment thread URL copied!
Hank McKibban
July 23rd, 2020 at 7:47 pm
Commented on: 191213

9rds + 1x ctb pull-up (kipping, push-ups on paralletts)

Comment URL copied!
Kury Akin
March 30th, 2020 at 12:56 pm
Commented on: 191213

9R. Last two rounds of chest to rings included singles to retain form. Wider than usual db pushups. Box with plates at 30".

(edited)
Comment URL copied!
Clint Michael
February 2nd, 2020 at 11:54 pm
Commented on: 191213

6 rounds plus 12 reps

Rx’d

Comment URL copied!
Mike Scott
January 24th, 2020 at 4:16 am
Commented on: 191213

4th wod in a row on the comeback trail so scaled to 5 kipping PU, 10 ring push-ups, and 20 step-ups to 26" box. Got through 3 step-ups in 7th round. Could've gone harder on pull-ups.

Comment URL copied!
Jeff Chalfant
January 3rd, 2020 at 3:58 pm
Commented on: 191213

7 rounds plus 11 reps rx in the morning.

all pull-ups with pronated grip and unbroken through round 6.


Jay: 7 plus 13 with chin over bar/24” box

Comment URL copied!
Cy Azizi
December 29th, 2019 at 7:48 pm
Commented on: 191213

6 + 6 pushups

Comment URL copied!
Frederick Engelhardt
December 23rd, 2019 at 9:20 pm
Commented on: It’s the Insulin Resistance, Stupid: Part 9

I learned so much!

(edited)
Comment URL copied!
Morgan Greene
December 23rd, 2019 at 8:27 pm
Commented on: 191213

8 rds + 5 C2B PU in 9th

Comment URL copied!
Amanda McDowell
December 23rd, 2019 at 2:14 am
Commented on: 191213

Whoop said hve a light day. Scaled option number two. 11 rounds and 20 reps.

Comment URL copied!
Fabian Delaflor
December 21st, 2019 at 12:22 am
Commented on: 191213

Regular pull-ups instead of chest to bar

8 rds

Comment URL copied!
Bridget Deschner
December 18th, 2019 at 1:47 pm
Commented on: 191213

Did this one Tues


5 slow inverted chest to barbell row

8 pushups on push-up handle things

20 box stepups to 24” box


10 rounds + rows + pushups


Should have done 3 regular pull-ups each round instead of inverted rows, they weren’t quite challenging enough, but I was worried they would be the limiting factor. Pushups ended up slowing me down.

Comment URL copied!
Alex Pham
December 17th, 2019 at 10:01 pm
Commented on: 191213

6 rds + 15 reps

Rx

Comment URL copied!
Jon Wilson
December 17th, 2019 at 1:04 am
Commented on: 191213

4 rounds

Comment URL copied!
Chase Hiland
December 16th, 2019 at 11:11 pm
Commented on: 191213

M/35/5'10"/190


Rx'd 10 rounds + 3 reps (353)

Comment URL copied!
Joseph Alaimo
December 16th, 2019 at 8:29 pm
Commented on: 191213

10 rounds + 5 pu

Comment URL copied!
Adam King
December 16th, 2019 at 6:21 pm
Commented on: 191213

Completed 2019-12-16

Used purple band for pullups

8 rounds + 5 reps

Comment URL copied!
Nathaniel Robichaud
December 16th, 2019 at 6:18 pm
Commented on: 191213

I'm gonna call it 7 rounds, but it actually took 29min03sec

Comment URL copied!
Nathaniel Robichaud
December 16th, 2019 at 6:18 pm

20:03

Comment URL copied!
Nathaniel Robichaud
December 17th, 2019 at 10:35 pm

Also, replaced Ring pushups with db bench press with 75lbs DBs (70% body weight). It made breaking up the set in later round que challenging.

Comment URL copied!
Anton Gross
December 16th, 2019 at 2:24 pm
Commented on: 191213

M/ 45/ 135 lbs/ 5'-6"

As Rx: 9 rounds + 14 Box Steps - I completed the 10th round in about 10:15.

Mad I couldn't complete the 10th round under the 20 minutes.

Good solid MetCon. I'm solid at these type of workouts. The height of the step ups hit me and most of my time was on those for sure. I had a medium box and just stacked a bunch of bumper plates to get to 30".

As I'm a short guy, the 30" step ups were the toughest, and at 2 reps each that was where the workout was won or lost in my eyes.

Solid workout and a new fun one to try sometime down the road.

I did like 3 workouts/ exercises yesterday so I was a bit sore this morning. I did a for time WOD I like to mix in every once in a while of:

10 rounds of: (outside in the cold for a change)

10 KB swings OHD (1.5 pood)

10 T2B (I usually use rings)

Fun quick WOD of about 10 minutes.

Then ran my dog in the woods for about 5K

Later went swimming and basketball with the kids.


Oh, then cleaned the whole house for like 1.5 hours.


Fun busy active day.

Comment URL copied!
Austin Marron
December 15th, 2019 at 11:12 pm
Commented on: The Box Step-Up

8+17 RX

Comment URL copied!
Gwilym McMillan
December 15th, 2019 at 8:34 pm
Commented on: 191213

9rnds 17 reps Rx.

Comment URL copied!
Pedro Ber
December 15th, 2019 at 3:12 pm
Commented on: 191213

Rx 10 rounds + 24 reps

Comment URL copied!
Mike Andridge
December 14th, 2019 at 9:54 pm
Commented on: 191213

women's rx

7 rnds plus

5 strict ctb

10 ring push ups

2 step ups

m/49/175

Comment URL copied!
Christian Simpson
December 14th, 2019 at 9:45 pm
Commented on: 191213

Rx 6 rounds + 5/10/8

Comment URL copied!
Geoffroy Castelnau
December 14th, 2019 at 5:55 pm
Commented on: 191213

7 rds + 4 reps

Scaled/subbed to 4 banded c2b pull-ups / 8 dumbbells push-ups / 16 bench step-ups with 9.5kg DB (bench height 45cm)

M / 40yo / 176cm / 71kg

Comment URL copied!
Dave DeCoste
December 14th, 2019 at 4:51 pm
Commented on: 191213

8 rounds + 22 reps = 302 total reps

Rx

M/41/5’8”/160

Comment URL copied!
Viktor Wachtler
December 14th, 2019 at 12:59 pm
Commented on: 191213

Did it after C&J and squat WOD.

Scaled up to ring dips, I was lazy to rearrange my rings.

Comment URL copied!
Viktor Wachtler
December 14th, 2019 at 1:00 pm

6 rounds + 31 reps

43/1.78m/75kg

Comment URL copied!
Jade Teasdale
December 14th, 2019 at 2:09 am
Commented on: 191213

RX: 9 rounds + 15 reps!

Missed my goal by 5 reps! 🙄 All I needed was a few more seconds of not resting! 🤣

Comment URL copied!
Jade Teasdale
December 14th, 2019 at 2:15 am

9 rounds + 5 C2B +10 RPU + 15 reps of BSU! 10 rounds -minus 5 reps!

Comment URL copied!
Colleen Glisson
December 14th, 2019 at 1:59 am
Commented on: 191213

11 rounds 21 reps RX

Comment URL copied!
Jade Teasdale
December 14th, 2019 at 2:17 am

😎 killin’ it, Colleen! 👊🏽

Comment URL copied!
Jessica Mullins
December 14th, 2019 at 12:23 am
Commented on: 191213

5 rounds + 5 with reg push-ups and assisted pull-ups

Comment URL copied!
Js Smith
December 13th, 2019 at 11:54 pm
Commented on: 191213

Wrist needed a rest day so spent an hour practicing and kicking the box jump boogeyman’s a$$. Got some clean ones!

Comment URL copied!
Charlie Pokorny
December 13th, 2019 at 11:51 pm
Commented on: 191213

9 rounds Rx

Cool workout!

30-inch box step-ups is a new frontier for me.

m/51/5'11"/200#

Comment URL copied!
Tripp Starling
December 13th, 2019 at 11:28 pm
Commented on: 191213

Tripp:

4 strict C2B

8 ring push ups

16 box step ups 24"

11 rounds + 4 C2B

First 9 rounds unbroken


Jackie:

5 ring rows

10 knee push ups

20 box step ups 16"

10 + 17

Comment URL copied!
Troy Bruun
December 13th, 2019 at 11:16 pm
Commented on: 191213

11rds + 15 reps

24” box

Comment URL copied!
Brian Rolle
December 13th, 2019 at 10:48 pm
Commented on: 191213

Staying in a hotel with no gyms around. Modified work

50 Pd DB single arm row

Dumbbell push ups

Step ups on bench

11 Rounds

Comment URL copied!
Chris Meldrum
December 13th, 2019 at 10:25 pm
Commented on: 191213

As rx'd, 8 rounds + 1 pull-up.


Took this at about 90% pace, as I needed a little break from the intensity today. But not sure I could have done any better going out hard - stamina would have slowed me down on the pull-ups, maybe on the push-ups as well. Did singles for pull-ups, 5-5 for most rounds of push-ups, slow and steady step ups. Never really noticed how the initial position of the step up is very similar to the bottom of a pistol.


46m/5'10"/180

Comment URL copied!
Robert Cassels
December 13th, 2019 at 10:20 pm
Commented on: 191213

6 + 26 Rx

M/44/214/6'2"

Comment URL copied!
Claire Fiddian-Green
December 13th, 2019 at 9:43 pm
Commented on: 191213

9 rounds even. Ring push-ups for 6 reps then switched to pair 25 lb. dumbbell bench presses. Box-assisted strict CTB pull-ups. 24” box step ups Rx.

Comment URL copied!
Coastie Nick
December 13th, 2019 at 9:13 pm
Commented on: 191213

Rx’d: 9 rds + 18 reps

Comment URL copied!
Shaun Stapleton
December 13th, 2019 at 8:58 pm
Commented on: 191213

35/195/5’9/M


Rx 10+5

Comment URL copied!
Steven Odom
December 14th, 2019 at 12:35 am

Woo! Good job Shaun!

Comment URL copied!
Jeffrey White
December 13th, 2019 at 8:52 pm
Commented on: 191213

M/34/175lbs


9+2 (Didn’t have rings or TRX. Did 6” deficit pushups instead)

Comment URL copied!
Matthew Letarte
December 13th, 2019 at 8:43 pm
Commented on: 191213

11 + 2 PUs, RX but subbed strict DB C2F push-ups since no rings

Great workout, don't think just grind

Comment URL copied!
Steven Odom
December 13th, 2019 at 8:24 pm
Commented on: 191213

8 rounds + 15 reps


Had to use TRX for push ups

Comment URL copied!
Steven Odom
December 14th, 2019 at 12:34 am

Rx’ed

10 rounds+ 5 reps

Came back with Rings! :)

Comment URL copied!
Richard Knott
December 13th, 2019 at 8:03 pm
Commented on: 191213

M/33/6'3"/85kg


192 reps


Scales to:

5 pullups

10 rung rows

20 box step ups @ 30in

Comment URL copied!
Nicole Deaver
December 13th, 2019 at 7:52 pm
Commented on: 191213

AMRAP 20mins

5 pull-ups

10 push-ups on perfect push-up handles

20 step-ups (24")


9 Rds + 5 PU + 10 PU + 16 Step ups

Comment URL copied!
Giuseppe Petrillo
December 13th, 2019 at 7:11 pm
Commented on: 191213

9 rounds + 27 reps rx’d

Comment URL copied!
Paul Snell
December 13th, 2019 at 7:01 pm
Commented on: 191213

8 rounds 24 inch box

Comment URL copied!
Eric O'Connor
December 13th, 2019 at 6:40 pm
Commented on: 191213

The rep scheme and movements promote a relatively consistent pace throughout the entire 20 minutes. Strive to complete each set of chest-to-bar pull-ups and ring push-ups unbroken or with 1 very short rest break. The box step-ups are slow due to the height. Expect 20 reps consecutively to take about 1:15. High level athletes can strive to complete 9-10+ rounds of this workout as prescribed. Here are some scaling thoughts:


Strict Chest-to-Bar Pull-ups: I will have athletes perform a variation of this movement that allows for several rounds to be completed unbroken. For athletes that can perform strict chest-to-bar pull-ups, but 5 is very difficult, I will have them reduce reps per round. For athletes that cannot perform chest-to-bar pull-ups, I will have them do a band-assisted chest-to-bar pull-up with a tension that allows them to complete several sets unbroken. If a band-assisted movement cannot be performed I may have athletes perform a chest-to-ring row.


Ring Push-ups: I will have athletes perform a variation of this movement that allows for several sets to be completed unbroken. The first option will be to reduce the reps per round, if excessive rest breaks are occurring. Athletes can easily modify this movement by pushing the rings forward to create more of an incline push-up position….this can make the movement significantly easier. If an athlete cannot stabilize the rings, to any degree, I will have them perform a push-up variation on the floor.


Box Step-up: The prescribed height is high today. I will look to have athletes use a box height that allows for all 20 reps to be completed with little to no rest. I will reduce reps of this movement, as needed, based on individual capacity.

Comment URL copied!
Jacob Cram
December 13th, 2019 at 6:39 pm
Commented on: 191213

6 rds + 5c2b + 10rpu

Comment URL copied!
Eric Love
December 13th, 2019 at 5:57 pm
Commented on: 191213

8rnds


regular pull-ups

regular push-ups

Comment URL copied!
Manchild Manchild
December 13th, 2019 at 5:54 pm
Commented on: 191213

subbed push-ups on 20# dumbbells and bench step-ups


8 2/3 rounds + 16 step-ups

Comment URL copied!
Antonio Larco
December 13th, 2019 at 5:51 pm
Commented on: 191213

9+1 park version

Comment URL copied!
Steve Day
December 13th, 2019 at 5:31 pm
Commented on: 191213

5 strict chest-to-bar pull-ups

10 DB deficit push-ups

20 box step-ups (26" box was highest I had)


10 rounds + 5CTB/9 DB push-ups

Comment URL copied!
Michael Arko
December 13th, 2019 at 5:13 pm
Commented on: 191213

Strict pull-ups (not C2B)

TRX push-ups

27" box step ups (hey, I'm a 29" inseam!)


Completed 7 rounds + 5 pull / 10 push / 17 step.

Totals: 40 pull-ups, 80 push-ups, 157 step ups


I forecasted 8 rounds. Pretty close! TRX push-ups were rough: strap angle guaranteed that the buckles dug into my elbow joints. That's gonna leave a mark!

Comment URL copied!
Jade Teasdale
December 14th, 2019 at 2:12 am

I got some rope burn on my triceps! 😂

Comment URL copied!
Lucas Odum
December 13th, 2019 at 4:43 pm
Commented on: 191213

Rx'd

10rds +13

Comment URL copied!
Ruben Meier
December 13th, 2019 at 4:39 pm
Commented on: 191213

6rounds and 5reps

Comment URL copied!
John Clarke
December 13th, 2019 at 4:35 pm
Commented on: 191213

AMRAP 20:

5 strict C2B pullups

10 dumbbell pushups

20 box step ups - 24"


12 rounds plus 5 pullups.

Comment URL copied!
Scott MacArthur
December 13th, 2019 at 4:32 pm
Commented on: 191213

9+5. Used 24” box, didn’t notice until after that it was supposed to be 30”.

Comment URL copied!
Hendrik Bünzen
December 13th, 2019 at 4:21 pm
Commented on: 191213

8+23 rx’d

Comment URL copied!
Jeffrey Howard
December 13th, 2019 at 4:16 pm
Commented on: 191213

8+4 - Rx

That's a really high step up and down.

Comment URL copied!
Evan Saber
December 13th, 2019 at 5:34 pm

HAHAHAHA. RIGHT

Comment URL copied!
Jade Teasdale
December 14th, 2019 at 2:11 am

Felt like it was at my waist! 🤣

Comment URL copied!
Evan Saber
December 13th, 2019 at 3:35 pm
Commented on: 191213

8 rounds + 3 reps

Comment URL copied!
Shane Azizi
December 13th, 2019 at 1:54 pm
Commented on: 191213

5 rounds + 2 box step ups. Rx

Comment URL copied!
Gustavo Pereira
December 13th, 2019 at 1:38 pm
Commented on: 191213

8rds

Comment URL copied!
Steven Broz
December 13th, 2019 at 12:17 pm
Commented on: 191213

AMRAP 20:00

4 bar-to-chest row (chest height, no rings)

8 elevated box push-ups (20” box, no rings)

20 box step-ups (20” box, meant for 12 reps)

6 rounds + 19 step-ups

Comment URL copied!
Sebastien Fitzpatrick
December 13th, 2019 at 11:16 am
Commented on: 191213

10 rds + 5 SC2B + 10 RPU + 2 BSU (367 reps) Rx

Comment URL copied!
joseph griffin
December 13th, 2019 at 10:28 am
Commented on: 191213

34/m/185

6 rounds

Comment URL copied!
C Menard
December 13th, 2019 at 9:48 am
Commented on: 191213

5 rds + 20 reps RX

Comment URL copied!
Chris Sinagoga
December 13th, 2019 at 3:51 am
Commented on: 191213

Champions Club Scaling Notes:


RANT:

Just a Workout.


PURPOSE:

20 minutes is a safe time domain to assign because beginners will get enough practice and experienced people can really push the pace. Intermediate athletes are tricky here because they might have one aspect of the workout but not the other. Think technique/practice first on this one as opposed to training. You'll get a cardio/muscle fatigue response out of it no matter what.


TRAINING SCALE: as is, just scale pull-ups and push-ups so they can go unbroken


PRACTICE SCALE: keep the movements as close to ex'd as possible and extend the time limit if need be. Also, I could nerd out forever on step-ups, but I would just say to be just as picky and diligent with these as you would as your 5 rep max back squat. It's the same movement, just one leg.


GROUP SCALE: the tricky part here is going to be rings hanging from pull-up bars (both from a space and safety perspective). I might do this Team Workout style: one partner on the bar/ring station while the other does 20 step-ups. Practice strict pull-ups for the first 10 minutes and ring push-ups for the second ten.


INJURY SCALE: pick one movement that you can do one-sided and one movement that you can perform slowly. Go back and forth for 20 minutes.


GENERAL FEAR LEVEL: 7

Comment URL copied!
Chris Sinagoga
December 13th, 2019 at 3:40 am
Commented on: It’s the Insulin Resistance, Stupid: Part 9

Just looking for some assistance on my cholesterol understanding if anyone has a spare minute or two. Shaka, or any of the other doctors on board, thank you guys in advance!


So my science background ends with the C+ I got in AP Bio senior year in high school (which would have been way worse if I wasn't nice to the smart kids sitting next to me). Since HQ has shifted focus after the new year I've been trying to learn more about the stuff posted. A lot of it feels over my head, but I think I might have the general idea with cholesterol and was hoping someone could check my work, so to speak. I guess I just wonder, if cholesterol doesn't cause all this bad stuff, then what exactly does it do and how did it get mistaken for causing all the bad stuff? Here's what I have come to understand:


Our body makes cholesterol to help good things happen. When we do bad things to our body (smoke, stress out, eat an entire loaf of bread), it makes more cholesterol to help things get better. But instead of trying to fix the bad things we do to our body (smoking, stressing out, eating bread), we mistake cholesterol as the problem? Kinda like how in the Dark Knight when Batman was blamed for the bad things in Gotham instead of the unstable city/police administration? Elevated Batman sightings/activity meant more bad stuff going on he needed to fix.


Is that in the right direction?

Comment URL copied!
Shakha Gillin
December 14th, 2019 at 3:27 am

Chris, you are right on track! The field of lipidology is pretty extensive. Cholesterol is required by cell membranes and for hormones. It is essential for life. The body makes the majority of cholesterol, so dietary cholesterol doesn’t have much impact. And yes Batman sightings doesn’t mean Batman was responsible for the crime (just to clarify we are talking LEGO movie right? JK).


If you have not already, check out “The Cholesterol Myths” by Dr. Uffe Ravnskov.


Chris love that you are that smart kid from AP Bio.

Comment URL copied!
Chris Sinagoga
December 15th, 2019 at 1:41 am

Smart enough to be nice to the smart kids haha.


Thanks for the clarification and all the work you do! I'll check out that book.

Comment URL copied!
Wen Qing
December 13th, 2019 at 3:37 am
Commented on: 191213

RX:9R+5

Chris at Crossfit Yingtian

in Nanjing China

Comment URL copied!
QiHui Xing
December 13th, 2019 at 3:25 am
Commented on: 191213

RX:10+33

Comment URL copied!
Wen Qing
December 13th, 2019 at 3:38 am

666

Comment URL copied!
Bryan Rosen
December 13th, 2019 at 1:50 am
Commented on: 191213

Warm up for 191213


GENERAL WARM-UP


2 minutes of running, biking, or rowing


2 rounds of:

5 inchworms + a push-up

10 ring rows

15 overhead squats with a PVC

20 PVC pass-throughs


SPECIFIC WARM-UP


Strict chest-to-bar pull-up

10 scapular pull-ups

10 jumping pull-ups

2 sets of 5 jumping chest-to-bar pull-ups

3 top-half chest-to-bar pull-ups

1-3 strict chest-to-bar pull-ups



Ring push-ups

2 sets of 10-second ring support hold

2 sets of 10-second ring push-up plank hold

1 set of 5 ring push-ups at a high angle

1 set of 5 ring push-ups at workout angle


Box step-ups

10 slow and controlled reverse lunges

6 step-ups at a medium height

6 step-ups at intended workout height


Practice round:

1 strict chest-to-bar pull-up

2 ring push-ups

4 box step-ups

Comment URL copied!
Juan Acevedo
December 13th, 2019 at 1:22 am
Commented on: 191213

INTENDED STIMULUS

.

Range of motion in movement is autonomy and functionality in life. However, we often value strength and capacity over flexibility and proper mechanics. This is because the former are more up in your face than the later; they are more easily quantified. Also, because we culturally value what we consider more masculine. However, if our purpose is longevity, both in training as in life, focusing on good mechanics and a full range of motion is better. And actually the longer you spend in training, the stronger you will get, so that's a bonus. With that in mind, look at our workout. We have a set of foundational bodyweight movements at greater than usual ranges of motion. For the pull-ups and the step-ups, this is quite obvious. In the ring push-ups, this depends more on you. You want to go as low as you can and make good use of the extra depth. The instability that the rings up is an added feature. If no access to rings, dumbbell push-ups will do. No matter what scaling you choose today, keep that: a range of motion that is greater than you usually would do. If you need to assist the movements do so in a way that you can preserve proper mechanics and that it allows you to get 8+ rounds in this beast. The objective here is to keep moving at a good pace and we excellent form. Check our options below for ideas on scales.

REACH!


OPTION 1

Complete as many rounds as possible in

20 minutes of:


4 assisted strict chest-to-bar pull-ups - band or box

8 ring push-ups or dumbbell push-ups

16 box step-ups


♀ 24-in. ♂ 30-in.


Scaling priority: keeping the range of motion.


OPTION 2

Complete as many rounds as possible in

20 minutes of:


4 rings-to-chest row

8 elevated ring push-ups or dumbbell push-ups

12 box step-ups*


♀ 24-in. ♂ 30-in.


*Keep the height if possible. If not possible perform, 16 step ups at 20-24 inches


Scaling priority: keeping the range of motion.


OPTION 3

Complete as many rounds as possible in

20 minutes of:


4 rings-to-chest row

8 elevated ring push-ups

12 box step-ups*


♀ 16-in. ♂ 20-in.


Scaling priority: keeping the range of motion.

Comment URL copied!
David Swicegood
December 31st, 2019 at 5:45 pm

OPTION 2

Complete as many rounds as possible in

20 minutes of:


4 rings-to-chest row

8 elevated ring push-ups or dumbbell push-ups

12 box step-ups*


♀ 24-in. ♂ 30-in.


8 rds + 4 rows!


4 TRX rows

8 elevated dumbbell pushups

16 24 in box step ups

(edited)
Comment URL copied!
Steven Thunander
December 13th, 2019 at 1:13 am
Commented on: 191213

Globo scale: if rings or a TRX are not available do dumbbell bench press, with the dumbbells adding to 70/60% of your bodyweight. If a high box or platform isn't available do step ups onto a bench or lower box with a single 35/50lb db. Pistol squats are another alternative. For ring pushups place your feet on the box or platform and have the rings slightly lower than the height of the box.

Comment URL copied!