HSPU - 12 (+6)

Ring dip - 13 (+9)

Pushup - 16 (+13)

남(m)/46/171cm/96kg/230121/

Handstand push-up ladder

Rest 3 minutes

Dip ladder

Rest 3 minutes

Push-up ladder

For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each ladder to comments./

7분+4회(HSPU 모두 반칙:체중때문에 못함)

7분+3회

11분+10회/

토요일 아침 첫번째와드

CFWUx2

7r+6 12r+6 17r+14

Subbed 15 lb db press for handstand push-up

10

5 (+2)

8 (+8)

@home, all on ottoman & 2 chairs, with only 1 minute between sets

8 rounds + 4 reps

11 rounds +10 reps

7 rounds + 6 reps

10m HSPU (5 strict back to wall + 5 box)

11m dips (6 strict rings + 4 bench)

11m strict push ups

HSPU-4 minutes plus 1 rep

Dips-7 minutes plus 5 reps (strict dips on patio chairs)

PU-17 minutes plus 14 reps

9 rounds plus 5 reps=50 reps

12 rounds plus 10 reps=88 reps

13 rounds plus 13 reps=104 reps

As rx’d, with kipping HSPU, strict dip bar dips, and shoulder width singles all the way through pushups.

179/41/69”

HSPU ladder

Score : R10 + 8 (63)

*Rest 2´

Strict ring dip ladder

Score: R7 + 6 (34)

*Rest 2´

Push-up ladder

Score: R13 + 8 (99)

hspu 7, dip 9, pushup 14

Did this way out of sequence and after recent heavy shoulder wods so HSPUs sucked

HSPU (kipping): 4 rds

Ring dips (kipping): 10 rds +6

PU: 13 rds

18 failed

18 failed

22 done

all +2 each round

7 min-pike push ups off bench

9 min-ring dips after 4 min semi assisted

10min-push ups

holy shoulder burn!!!!

M-35

12 rounds and 10 HSPU (kipping): 88 reps

13 rounds and 13 Dips (Kipping): 104 reps

14 rounds and 8 Push ups: 113 reps

10 min

17 min

11 min

HSPU (kipping) 11 + 4

Dips on dip stand 11 + 9

Push ups 14 + 12

HSPU - 6 min

Ring dips - 11 min

Pushups - 19 min

6+3, 15+11 (on furniture), 15+12

36/M/CT/5'11/185

Handstand push-up ladder

Rest 3 minutes

Dip ladder

Rest 3 minutes

Push-up ladder

7 rounds + 6 reps

12 rounds + 7 reps

13 rounds + 13 reps

I like the Recipes that are posted, butI would like to know how many Blocks they are.

I would love to try Zone, but I find it´s kinda hard for me to figure the rigth amount of each component.

HSPUs 9

Ring dips with stabilizing band 5

Push ups 11

M/34/6’/175#

HSPU with kip: 11+6

Bar dips: 11+6

Push-ups: 15+12

Great recipe. You can add Garlic and serve it over rice.

Strict HSPU against wall: 7 min + 7

40# vest bench dips: 14 min + 10

PU (added 40# vest after 10 min): 11 min + 9

Rx’ed =

Minute/ minute/ reps

8 unbroken strict/ 10 total

13 unbroken/ 14+13 total

21 unbroken/ 23+22 total 

In: CFWUx3

Handstand Push-up Ladder, scaled: 12

Rest 3 minutes

Dip Ladder: 6 (+5)

Rest 3 minutes

Push-up Ladder: 8 (+7)

Out: 2 mile run

HSP: 5

Dips: 12

Pushups: 15

HSPU - 8+4

Ring Dips - 13+8

feet elevated pushups on push up bars - 15+12

4

8

9

6

9 (ring dips)

13

M/37/#166

HSPU - 2

Dips - 14

Push-ups - 15

Strict HSPU 7+7-35 reps

Strict ring dips 12+11-78reps

Push-ups 24+13-313reps

43/1.78m/77kg

pike push ups (feet on low box) 9+9

Dips on homemade parallettes 13+13

push ups 10+8

Handstand push-up ladder (Kipping)

3 rounds

Rest 3 minutes

Dip ladder (Kitchen counter)

10 rounds

Rest 3 minutes

Push-up ladder

21 rounds 

Hspu: 11 + 8 reps

Dips: 15

Push ups: 16

Rx’d

HSPU: 7 rds + 4 reps

Dips: 20 rds + 10 reps

Pushups: 23 rds + 19 reps

6 HSPUs (kipping)

7 dips

13 pushups

That was actually pretty fun!

8 rounds Strict HSPU

10 round Strict pause ring dips

12 rounds Strict pause pushups

Did it while making dinner for an added challenge lol

8-minutes (8+6) Handstand Push-ups (first few rounds I did the first few reps as strict, then after round 4 I went to kipping).

8-minutes (8+6) Strict ring dips

13-minutes (13+13) Push-ups (rounds 1-10 was a +1 ladder, then after that was +2 reps).

HSPU: 12 rounds

Ring dips: 14 rounds

Push ups: 15 rounds

HSPU (1 abmat) - 7

Bar dip (strict) - 16

Push up - 15

HSPU scaled to Pike off of a Box

10 min

Ring Dips

7 min

P/ups

12 min

8 HSPUs to ab mat

7 ring dips (elbow injury)

12 PUs

Scaled HSPU to pike push-ups on 16” box - 11 minutes complete plus 6 reps

Dips Rx - 8 minutes plus 5 reps

push-ups Rx - 16 minutes plus 11 reps

HSPU 6 min + 5

Ring Dip 11 min + 11 reps

Pushup 17 min + 12 reps

12 min pike on 24” box

15 min ring dips blue band

11 min Rx push-ups

Handstand push-ups: 6

dips: 10

pushup: 17 Rx

HSPU 11 Strict

DIPS 10 Rings

PU 14 Rx

Weird how all the sudden you can't

M/50/162 lbs

At home:

9x strict shoulder press 35lb KB ladder

12x Bent over rows 35lb KB ladder

14× Push up ladder

Completed Rds/minutes

HSPU(to mat)-11

Dips (btwn stools)-13

Pushups-17

All were under the minute mark, but I only wanted to count unbroken reps. So I stopped once I broke up any reps.

Strict HSPU: 11 min complete

Strict ring dips: 13 min complete

Hand-release pushups: 17 min complete

Push!

m/52/5'11"/200#

8R HSPU w/ab mat 

9R Ring Dips

16R Push ups

500m row in 2:22

AMRAP 10min

20 lunges

20 DU

3R+5

55 YOM 5’6” 208

scaled

Pike Handstand push-up ladder

11 rounds. 66 reps

Rest 3 minutes

Bar Dip ladder 6 Rounds 21

Reps

Rest 3 minutes

Push-up ladder 11 Rounds 66 Reps

Wall-facing HSPU: 10 rounds + 8 = 63 reps

Assisted strict ring-dips (1 heel on box): 14 rounds + 13 = 118 reps

Strict push-ups: 15 rounds + 11 = 131 reps

OMG push-ups were hell.

rx

hspu

5 min plus 3=18 total

ring dips

14 min plus 9=114 total

push ups

17 min plus 10=163

Hope my math is correct on the totals:)

m/50/175

HSPU 14 rounds + 10 (kipping)

Ring Dip 13 rounds + 9 (kipping)

Push Up 18 rounds + 12

Took 3' rest between task change

These workouts are deceivingly difficult.

10 Rounds HSPU (Scaled with 45lb. Plate + Abmat... Probably over-scaled this one, will look to use a skinnier plate next time).

13 Rounds Bar Dips

14 Rounds Push Ups.

HSPU: 4 rounds, then switched to 35# DB shoulder presses for 4 additional riunds

Ring dips: 10 rounds

Pushups: 10 rounds

Stopped both dips and push-ups very early due to shoulder pain.

Feet on bed HSPU - 8 rounds

Chair dips - 7 round + 2 reps

PU - 6 rounds

Hey guys being newer to CrossFit could someone make sure I’m reading and doing this correct:

Minute One-1 rep HSPU, 2 mins complete 2 reps HSPU...etc. So you have the allotted time to complete that number of reps?

Do the same for the other exercises?

I was a little time limited this morning, so I ended my rounds when things got difficult, rather than pushing for failure. Even so, the first two rounds impacted my push-ups more than I expected!!

I also cut the time between rounds to 1 minute.

HSPU-7 rounds (did these from my feet off my bed)

Dips-6 rounds (straight leg chair dips)

PU-4 rounds (Rx)

Kipping HSPU 10 rounds completed

Kipping ring dips 14 rounds completed

push ups 14 rounds completed

Jackie:

seated dumbbell press 15# 12 rounds

bench dips 10 rounds

knee push ups 10 rounds

Stellar! Very helpful to those with limited equipment. Her form is beautiful, dare I say, "perfect"!?

Strict HSPU to abmat - 10 rounds completed (55 reps)

Strict Ring Dips - 10 rounds completed (55 reps)

Hand Release Push Ups - 15 rounds completed (120 reps)

41 min total time

Spreading the word!

Why is the at-home workout for today so different than the point of the main workout? Seems it should also be some kind of pushup/shoulder work?

HSPU - 8 rounds + 7 reps

Dips - 15 rounds + 10 reps

Pushups - 17 rounds + 14 reps

HELP

I don't understand what "Use as many sets each minute as needed" if you increase reps each minute

Handstand push-up ladder - 7 min

Rest 3 minutes

Dip ladder - 8 min

Rest 3 minutes

Push-up ladder - 12

HSPU : 7 rounds

Bar dips: 12 rounds

Pushups: 20 rounds

Obviously weaker in my shoulders, but I also did a shoulder/biceps/triceps workout yesterday

RX：

HSPU：8min.

DIP：16min.

PUSH-UP：16min.

https://youtu.be/_LuuqpZXhr8

HSPU - 3 mins

Ring Dips - 13 mins

Push-ups - 14 mins

Rx’d

HSPU - minute 5 - 15 reps

Chin-to-Matador dips - minute 11 - 66 reps

PU - minute 15 - 120 reps

Pike push-ups (feet on floor) : 10 mins

Chair dips (feet on opposite chair) : 15 mins

Push-ups : 11 minutes

M / 41yo / 176cm / 70kg

Scaled,

Pike HSPU feet on the box - 12 Min

Pull up - 6 Min

Push up - 12 min

Warm-up for 200430:

GENERAL WARM-UP

2 rounds for 30-seconds:

Jumping jacks

Inchworms + push-ups

PVC pass-through

Side-plank, left side

Side-plank, right side

SPECIFIC WARM-UP

Dip

10 scapular push-ups

Support hold, 10-seconds

5 negative dips

5 jumping dips

2-5 strict dips

5 dips

Handstand push-up

25-ft bear crawl

5 pike push-ups with feet on ground

5 pike push-ups with feet on a box

5 kick-ups with back to the wall

3-5 handstand push-ups

Practice

1 round of

3-5 handstand push-ups, right into

3-5 dips, right into

3-5 push-ups

AT HOME VERSION

Pike push-up ladder

Rest 3 minutes

Chair dip ladder

Rest 3 minutes

Push-up ladder

▶ INTENDED STIMULUS

In colloquial crossfittish we call this ladders "death by." I am ll for taking this kind of negative connotation from our workouts. Our objective is always to bring life and health to our lives. And it is true we also want to separate from that "CrossFit will kill you" silly bravado image we created the young ages of our discipline. However, I think the name here is pretty fitting. We are looking to get your muscles to the point of exhaustion. This rep scheme allows us to get to that place not by a single bout, but by the accumulation of smaller bouts. It is very productive, but it has to be managed with care. The edge of muscular exhaustion is where mechanics break, and compensations start happening. In a workout like this, some level of this is unavoidable. However, you can keep it to the very a very minimum, by breaking your sets early and often, and by being diligent. Just avoid failure, and keep avoiding failure, until you can't. Because the call is for an accumulation of reps, modify the movement so that you can get beyond the 10 minute round on each movement.  Beyond that, it will be over soon. Try to preserve the beautiful play of angles here. Focus on the shoulder joint, make sure you are pressing from as many different and complementary angles as possible. Move well, and stay smart!

▶ HSPU OPTIONS

Pike Push-ups

Box Handstand Push-ups 

Seated Shoulder Press

▶ DIPS OPTIONS

Jumping Ring Dips

Bench Dips

▶ PUSH-UPS OPTIONS

Bench Push-ups

Push-ups on knees

▶ WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

Kia Ora Team,

Great Workout, just hooking back into .com after a 6 year hiatus :)

DB Floor Press sub for HSPU up to 12

Ring dip up to 7

Push Up up to 13

(FRIED)

Did the Dubs/Trips workout with lunges from yesterday to.

Have good one!

Champions Club Scaling Notes

RANT

The "death by" workouts like this are really good chances for us to analyze as the workout goes along - both with the rest in the early sets and the rest in between exercises for this specific workout. Mainly, these allow us to test our tolerance for fatigue. In this one, stamina will be the main limiting factor, and once your arms go, they go. But since dips and handstand push-ups can be kipping, our skill might be able to carry us through some fatigue.

MAIN DECISION

Am I willing to set time aside to do this entire thing?

NEW TO CROSSFIT SCALE

Same format but I'd keep push-ups then add two more movements that aren't as fatiguing to one particular muscle group. Maybe row (calories) and box jumps.

WHAT ABOUT THE MOVEMENTS

Pushing - overhead, inverted

Pushing again - down-range

Pushing again, again - mid-range

WHAT ABOUT THE REPS

This rep scheme really gives us a slow case study in stamina.

LEARN TO COOK

I think most of the learning happens during the workout. Try to keep the "death by" format if at all possible.

I DON'T WANT TO COOK, JUST GIVE ME FOOD

Sub dumbbell press for handstand push-up and feet-assisted dips for dips

GENERAL FEAR LEVEL: 5

Hmmm good question, I understand it that 1 handstand rest 3 mins. Then 1 dip rest 3 mins an keep building from there. I don't think its an emom. I can be wrong?

Am I thinking of this wrong or is this workout gonna take a long time?