5-minute AMRAP of:
30 double-unders
20 jumping lunges
10 pull-ups
Rest 5 minutes
Then, repeat the 5-minute AMRAP of:
30 double-unders
20 jumping lunges
10 pull-ups
Share your at-home modifications and rounds completed in each AMRAP in comments.
Comments on 200407
90 Comments
남(m)/46/171cm/98kg/230102/
5-minute AMRAP of:
30 double-unders
20 jumping lunges
10 pull-ups
Rest 5 minutes
Then, repeat the 5-minute AMRAP of:
30 double-unders
20 jumping lunges
10 pull-ups
Share your at-home modifications and rounds completed in each AMRAP in comments./
1라운드(더블언더 반칙 다수)-1라운드+더블언더 10회(더블언더 반칙 다수)/
월요일 저녁 두번째와드
CFWUx2 10s 10dus
2r+10dus, 2r+10dus
continued in 2nd round where I left off in 1st, and subbed 10 dips for DUs
4 1/2 rounds
2+32/2+20. A humbling experience. I knew the jumping lunges would be tough (counting one for each left and right alternate - 40 jumps equalling 20 jumping lunges) but thought I could attack the 4 rounds set by Acevedo. How wrong can one man be? Lost a lot of time resting through JLs and to a lesser extent pull ups (all strict rings). So, I did it again but this time with more humility: 3 mins work/1:30 rest/3 mins work - 2+27/2+28. Enjoyed it and exposed a huge weakness. Thanks
As rx'd, 3 rounds + 20 jumping lunges / 4 rounds.
Fun. Not great on DUs but better than yesterday. Jumping lunges got spicy. Pull-ups felt great today. Did this with the younger boys, who did single-unders and banded pull-ups.
47m/5'10"/185
2 rounds on both Amraps
Rx my calves got very tight so that slowed me down a lot.
f/34
2 rounds plus 21 reps
2 rounds plus 19 reps
Used tree branch for pull-ups
3+30
3+30
rx’d
3+18, then 3 rounds with lightly weighted cable speed rope...cardio and some legs on the jumping lunges but the cardio was what slowed me down. Put a 10m walk between my jumping/lunging station and my pull-up bar on purpose. By the end it wasn’t enough!
185/41/69”
2 +5 lungejumps, 2+6 lungejumps. Double singleunders
1 rd and 1 rd
4 rds + 8 DU
3 rds + 7 DU
2 rds + dbl. unders ea. time
green banded strict pull-ups
3 rounds each time. 3 pull ups, 7 jumping pull-ups per round. Getting slightly less horrible at double unders but my form still hindered me as I got tired.
Scaled
5 Min AMRAP rest 5 min and repeat
30 DU's
20 Lunges
10 Pull-ups
3 Rounds + 17
3 Rounds +43
200413/48/87
20-15-10
6r+51
M/ 46/ 136 lbs/ 5’-6”
As Rx: I used my rings to do my pull ups That is slower but fine.
nice weather outside so that was a nice day.
early run with my dog in woods for about 3 miles.
late morning WOD:
1st round completed 5 rounds a few seconds after 5 mins.
2nd round completed 4 rounds plus 14 jumping lunges.
Not bad. Definitely felt it in my legs. Also felt it in the end with pull ups as well. Good metcon and workout overall.
1st round: 300 reps
2nd round: 284 reps (finish remaining 16 reps in a quick burst about 1 minute post workout.
I was ZAPPED for a while post workout.
M/34/6’/175#
3+58, 4 RX
4+38 - 4+36 - Rx
I tend to focus on the bottom of the movement. This is a very good tip. Good coaching using everyday events that help the athletes relax and create a reference point.
1- 3 + 30 RX
2- 3 + 38 RX
4+24, 4+2 Rx'd
Sc to 2x SU...so the 30 is 60 SU
1 - 2+30/20/7
2 - 2+30/14/-
https://youtu.be/TCIEqFhpbXk
If you got pull-ups unbroken, which I recommend, your forearms should be burning right after the workout.
1 ROUND - 150 REPS (2 + 30 DU)
2 ROUND - 120 REPS (2)
RX
34/F/5’7/145#
RX
R1= 206
R2 = 216
total 422
27:44
Down from 29:48 last week.
269
270
539 total Rx
round 1- 3 rounds
round 2 - 2 rounds + 21 reps
Round 1 - 190
Round 2 - 194
scaled to 30 plate hops (scales for no jump rope)
10 jumping lunges
5 banded pull ups
let moving the whole time, thighs into fire
2 rounds, 1 round
Ring pull-ups
3 rounds + 3
2 rounds + 55
Rx
6 Rounds:
5-minute AMRAP of:
30 single-unders
10 jumping lunges
5 pull-ups
Rest 5 minutes
Then, repeat the 5-minute AMRAP of:
30 single-unders
10 jumping lunges
5 pull-ups
Going to tuck this left of rest day...
did 2 ish hours of shoveling snow over the fence and onto the garage rough to speed up melting... functional fitness? Or way out there scaling?
Cycle 1 = 1 + 56
Cycle 2 = 2
Total = 3 Rounds + 56 reps
Round 1: 3+21
Round 2: 3
rx
m/39/6’2”/210
RX
2 rounds + 50 reps
3 rounds
2 rnds + 10
2 rnds + 20
DU my weakness:)
Scaled pull ups to 5 strict hand stand push ups round 1 was 3 +52 and round 2 was 3+54
2 rds +59
2rds +48
Rx’d
3 rds + 30 DU + 6 JL
3 rds + 30 DU + 3 JL
Total 429 reps completed
Sub 60 SU and Strict Pull Ups
2 rnds each with not enough seconds left to restart SU's.
60 SU/20 jump squat/10 pushups ( no pu bar)
2+60
2+89
RX
3 rounds
2 rounds + 58 reps
4 rounds even on the first
4 rounds plus DUs and 12 jumping lunges
What an odd workout! I don’t feel particularly tired because it was only 5:00, but I look at the total power output and it ends up being a good number of pull-ups and jumping lunges. I’ll probably be a little tight tomorrow, but for now it just feels ungratifying 😂
Amrap 1: 3 rounds + 46 reps
Amrap 2: 3 rounds +22 reps
Rx
3+56
3+51
Total Reps: 467
Rx:
1: 3+56
2: 3+31
41/m 350reps strict pull-ups used a rack tied to tree.
Rxd 2R+14 DUs / 2R + 23 DUs
M/49/5'11/175
subbed 60 single unders
2+84
2+80
5-minute AMRAP of:
30 double-unders
20 jumping lunges
10 push-ups
Rest 5 minutes
Then, repeat the 5-minute AMRAP of:
30 double-unders
20 jumping lunges
10 push-ups
3+10
3+23
393 reps
scaled pull ups to push up, injury related
Rx
3+19
2+52
weakness exposed- jumping lunges
Jackie:
60 single unders
regular lunges
jumping pull-ups
2+28
2+39
3 rounds + 7 double unders
2 rounds + 7 pull ups Rx
DUs,jumping lunges,& jumping pull-ups First rd. 2+50
Second rd.3+10
Rx’ed
=5 rounds + 4 rounds + 39 reps
That was fun!
Sub 30 DB lateral hops for DU
3 rounds + 42 = 222 reps
3 rounds + 43 = 223 reps
Hello quads!
m/51/5'11"/200#
4 Rds each time (a few secs left each time)
Subbed 60 SU, the rest Rx
4 rounds + 1 rep = 241 reps
3 rounds + 58 reps = 238 reps
479 total reps Rx
4 rounds for both interval RX
# 1 - 3 rounds + 50
#2 - 3 rounds + 11
Totals:
DU - 221
Jumping lunge - 140
Strict pull-ups - 60
Total reps 421
4th set of DU was a train wreck each round with multiple trips. I guess I hit my limit.
subbed SU for DU after 10 min DU practice.
3 rounds each
Still resting foot, subbed:
20 situp
20 push-up
10 pull-up
3+5 sit-up
3+2 sit-up
307 reps total
Subbed DU with DB lateral jumps, Pull Ups with bent over DB row (2x35# dbs).
3+42, 3+50
I miss pull up bars. (I don’t trust door frame ones.)
2 plus 55
2 plus 50. Rx
267 reps!
RX
2 rounds + 15
2 rounds + 12
strict PU
i got bored @ rest & did handstand holds during the 5 minutes!
Rx. 3 rounds + 30du. 3 rounds + 30du + 20 jumping lunges.
8 rds rx
1 - 3 rounds + 21 DUs = 201 reps
2 - 3 rounds + 21 DUs = 201 reps
Scaled DU for SU and pull ups for 20 regrenade planks (10 each side). Struggled with the jumping lunges. Did 307 reps all in 😊
Subbed 60 single unders the rest as rx.
3 rounds plus 50 single unders
3 rounds plus 60 single unders and 5 jumping lunges
2 rounds & 2 rounds+4DUs
DUs did not go well (did it outside, on uneven surface).
43/1.78m/77kg
3 rounds each.
DUs - better than last week, but still a bit of a mind F in the garage. Realized I'm worried about jumping too high and hitting the door track, which when I'm warming up I know won't happen and can knock them out no problem.
Jumping Lunges - way harder than anticipated, quads on fire.
Pullups - fine.
55 YOM 5’6” 210
scaled
5-minute AMRAP of:
30 box Jumps
20 jumping lunges
10 pull-ups banded
128 reps
Rest 5 minutes
Then, repeat the 5-minute AMRAP of:
30 box jumps
20 jumping lunges
10 pull-ups banded
137 Reps
total Reps =265
RX
1 - 2RDS+39
2 - 2RDS+41
Jumping lunges were harder than I had expected.
RX'ish
strict pull us and
my knees did not lightly touch the ground like when doing walking lunges
2 rnds plus 30 du
rest 5 min
2 rnds plus 30 du and 2 jumping lunges
m/50/175
In the P.M.
3.5 mile jog/walk with my 10 yr old. I wore my 20# vest.
30 DU
20 jumping lunges
10 Bent Rows 40# DBs
1 - 2rds + 10
2 - 2rds + 20
My DUs got better as I went, still need work though. In hindsight I should have done singles, I would have gotten a better workout.
Coaching at its best.
M/45/6'2"/185#
Rx'd
4 rds with :04 secs left then
4 rds with :02 secs left
Good work Stacey!
RX
1:5R.
2:4R+32.
https://youtu.be/8AYCm8Lbp6c
I was so appreciative of Matt and the team when I completed my L2 a couple weeks ago in San Diego. They were helpful and knowledgeable, professional and engaging. They offered simple and impactful cues and strategies that I was able to implement immediately upon returning to my box. Thanks be to them!!
▶ INTENDED STIMULUS
.
Oof! This one is similar to SYLB 1. It is straightforward and accessible, and it does not look too bad on paper. But then you do it, and things gets real. This workout is an invitation to check how well you can keep moving for the whole five minutes. There is no time to rest today, and there should not be. Today is a great time to practice doubles before the workout. You can also practice pull-ups and get a good pump before these two AMRAPS. However, when you get to them, it is time to turn it on. If you cannot perform 20-30 double unders consistently, go to 60 singles. If you will have to break the pull-ups by the second set, decrease the number of reps or go to jumping pull-ups from the beginning. Skill, strength, or stamina should not interfere with today's aerobic emphasis. Four rounds per AMRAP is a good challenge today. Getting beyond the fifth is your rite of passage to firebreather status. Two-parts workouts like this one are great to give you concrete goals to chase. Make sure that on that second AMRAP, you try your best to equal or beat your previous one. Stayed focus today, it will be over soon.
▶ MODIFICATIONS FOR TODAY
60 single-unders
20 lunges
10 jumping pull-ups or 10 ring/table/bed-sheet rows
Damn this was a weird one. And pretty tough. Did the mod.
2 rds + 60 jump ropes both times.
GENERAL WARM-UP
2 rounds of:
1:00 of single-unders
10 ring rows
10 push-ups
10 sit-ups
10 supermans
10 air squats
2 rounds of:
30-seconds of double-unders or practice
SPECIFIC WARM-UP
Jumping lunges
10 slow and controlled walking lunges
10 split squats
10 6-inch vertical jumps
10 jumping lunges
Pull-up
1 sets of 5 kip swings
1 set of 2 kip swings + 1 kip
1 set of 2 kip swings + 1 pull-up
1 set of 2 kip swings + 1 pull-up + 2 kip swings
1 set of 3 pull-ups
Practice
10 double-unders
4 jumping lunges
2 pull-ups
Thumbs up
lol that was equal parts educational and entertaining
Champions Club Scaling Notes
RANT
This is truly for the elite athlete, in my view. I would expect 6-7 rounds each set. At least, I think so, seeing as I'm not elite.
MAIN DECISION
Do I want to preserve the intensity of the workout, or the specifics of the movements?
WHAT ABOUT THE REP SCHEME
Unbroken reps are assumed here. Not only that, but 10 pull-ups = 10 seconds, 20 jumping lunges = 20ish seconds, 30 doubles = about 20 seconds. Maybe less.
WHAT ABOUT THE MOVEMENTS
Nothing has a direct effect on the others, but they all have a cumulative effect on everything. This combination will not feel pleasant.
LEARN TO COOK
If you want to preserve the movement specifics, then pick a high-ish round number, rest whatever that time takes, then repeat that same round amount. Or you could keep it as a sprint and do 20 low box/stair jumps (touch-and-go), 10 jumping lunges, 5 pull-ups. Same time scheme.
i DON'T WANT TO COOK, JUST GIVE ME FOOD
10 minute rounds with a 5-minute rest. Same rep scheme as listed
GENERAL FEAR LEVEL: 7
Globo/home scale: If you don't have a rope, tuck jumps, lateral jumps over a line or object, or jump double taps will work. For pullups, you can substitute 6-8 strict pullups, or 15-20 bodyweight rows (Railing, ring, wrap towel around pole, or row up to a sturdy table), or 10-20 rows with dumbbells, kettlebells, or other object (weight dictates reps). Jumping lunges as Rxed (can scale down to regular lunges or other scales).