CrossFit | 200430


Workout of the Day


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.

At-Home Workout

at home workout

Hops, deadlifts, sit-ups & bent-over rows


“We all want to increase our chances of surviving the virus, so the key question really comes down to this: If, like many Americans and Israelis, you suffer from one of these [chronic disease] conditions, what can you ... do to improve your health right away? … [T]here is an enormous body of scientific literature which suggests that, for rapid improvement of metabolic syndrome, nothing works better than a low carbohydrate diet.”

Read the article What to Eat to Beat Coronavirus

Comments on 200430


Comment thread URL copied!
Tim McManemy
June 26th, 2021 at 11:01 am
Commented on: 200430

Subbed 15 lb db press for handstand push-up


5 (+2)

8 (+8)

Comment URL copied!
Manchild Manchild
September 6th, 2020 at 5:14 pm
Commented on: 200430

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

8 rounds + 4 reps

11 rounds +10 reps

7 rounds + 6 reps

Comment URL copied!
Kury Akin
September 1st, 2020 at 2:55 pm
Commented on: 200430

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

11m dips (6 strict rings + 4 bench)

11m strict push ups

Comment URL copied!
Clint Michael
June 6th, 2020 at 4:43 pm
Commented on: 200430

HSPU-4 minutes plus 1 rep

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

PU-17 minutes plus 14 reps

Comment URL copied!
Jeff Chalfant
May 21st, 2020 at 11:15 pm
Commented on: 200430

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.


Comment URL copied!
Luis Beza
May 18th, 2020 at 12:41 pm
Commented on: 200430

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)

Comment URL copied!
Cy Azizi
May 17th, 2020 at 3:48 pm
Commented on: 200430

hspu 7, dip 9, pushup 14

Comment URL copied!
Mike Scott
May 16th, 2020 at 7:55 pm
Commented on: 200430

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

Comment URL copied!
Mike Scott
May 29th, 2020 at 5:58 am

Repeated on 5/28/20

HSPU to abmat on blue plate (no kipping): 8 rds (1st six unbroken)

Kipping ring dips: 10 rds + 6 (1st 7 rds unbroken)

PU: 13 rds + 7 (1st 11 rds unbroken)

Comment URL copied!
Giuseppe Petrillo
May 15th, 2020 at 7:23 pm
Commented on: 200430

18 failed

18 failed

22 done

all +2 each round

Comment URL copied!
Brandon Myers
May 12th, 2020 at 12:49 pm
Commented on: 200430

7 min-pike push ups off bench

9 min-ring dips after 4 min semi assisted

10min-push ups

holy shoulder burn!!!!

Comment URL copied!
Blas Raventos
May 11th, 2020 at 7:36 pm
Commented on: 200430


12 rounds and 10 HSPU (kipping): 88 reps

13 rounds and 13 Dips (Kipping): 104 reps

14 rounds and 8 Push ups: 113 reps

Comment URL copied!
Dan Kremer
May 10th, 2020 at 11:11 pm
Commented on: 200430

10 min

17 min

11 min

Comment URL copied!
Nate Gordon
May 9th, 2020 at 6:33 pm
Commented on: 200430

HSPU (kipping) 11 + 4

Dips on dip stand 11 + 9

Push ups 14 + 12

Comment URL copied!
Colin Lamb
May 7th, 2020 at 5:12 pm
Commented on: 200430

HSPU - 6 min

Ring dips - 11 min

Pushups - 19 min

Comment URL copied!
Hank McKibban
May 5th, 2020 at 5:58 pm
Commented on: 200430

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

Comment URL copied!
Danny Riccio
May 5th, 2020 at 5:05 pm
Commented on: 200430


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

Comment URL copied!
Sebastian Kaufmann
May 3rd, 2020 at 5:34 pm
Commented on: Turmeric-Spiced Chicken With Cucumber

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.

Comment URL copied!
Julie Clow
May 3rd, 2020 at 12:19 pm
Commented on: 200430


Ring dips with stabilizing band 5

Push ups 11

Comment URL copied!
Ralph Keeley
May 2nd, 2020 at 11:10 pm
Commented on: 200430


HSPU with kip: 11+6

Bar dips: 11+6

Push-ups: 15+12

Comment URL copied!
Viney Anand
May 2nd, 2020 at 6:04 pm
Commented on: Turmeric-Spiced Chicken With Cucumber

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

Comment URL copied!
Alex Pham
May 2nd, 2020 at 12:22 pm
Commented on: 200430

Strict HSPU against wall: 7 min + 7

40# vest bench dips: 14 min + 10

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

Comment URL copied!
Steven Odom
May 2nd, 2020 at 3:29 am
Commented on: 200430

Rx’ed =

Minute/ minute/ reps

8 unbroken strict/ 10 total

13 unbroken/ 14+13 total

21 unbroken/ 23+22 total 

Comment URL copied!
Steve Weis
May 1st, 2020 at 11:20 pm
Commented on: 200430

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

Comment URL copied!
Justin Leigh
May 1st, 2020 at 7:33 pm
Commented on: 200430

HSP: 5

Dips: 12

Pushups: 15

Comment URL copied!
Morgan Greene
May 1st, 2020 at 5:54 pm
Commented on: 200430

HSPU - 8+4

Ring Dips - 13+8

feet elevated pushups on push up bars - 15+12

Comment URL copied!
ralf kohler
May 1st, 2020 at 4:48 pm
Commented on: 200430




Comment URL copied!
Myles Lance
May 1st, 2020 at 3:17 pm
Commented on: 200430


9 (ring dips)


Comment URL copied!
Clay Markle
May 1st, 2020 at 2:05 pm
Commented on: 200430


HSPU - 2

Dips - 14

Push-ups - 15

Comment URL copied!
Viktor Wachtler
May 1st, 2020 at 11:02 am
Commented on: 200430

Strict HSPU 7+7-35 reps

Strict ring dips 12+11-78reps

Push-ups 24+13-313reps


Comment URL copied!
Matthew Fahrenkopf
May 1st, 2020 at 10:54 am
Commented on: 200430

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

Dips on homemade parallettes 13+13

push ups 10+8

Comment URL copied!
Felix Seraphin
May 1st, 2020 at 8:32 am
Commented on: 200430

Handstand push-up ladder (Kipping)

3 rounds


Rest 3 minutes

Dip ladder (Kitchen counter)

10 rounds


Rest 3 minutes

Push-up ladder

21 rounds 


Comment URL copied!
Jacob Cram
May 1st, 2020 at 2:43 am
Commented on: 200430

Hspu: 11 + 8 reps

Dips: 15

Push ups: 16

Comment URL copied!
Coastie Nick
May 1st, 2020 at 2:35 am
Commented on: 200430


HSPU: 7 rds + 4 reps

Dips: 20 rds + 10 reps

Pushups: 23 rds + 19 reps

Comment URL copied!
Zach Wolfe
May 1st, 2020 at 1:23 am
Commented on: 200430

6 HSPUs (kipping)

7 dips

13 pushups

That was actually pretty fun!

Comment URL copied!
Matthew Letarte
May 1st, 2020 at 1:07 am
Commented on: 200430

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

Comment URL copied!
Jeffrey Howard
May 1st, 2020 at 1:05 am
Commented on: 200430

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).

Comment URL copied!
Shaun Stapleton
May 1st, 2020 at 12:54 am
Commented on: 200430

HSPU: 12 rounds

Ring dips: 14 rounds

Push ups: 15 rounds

Comment URL copied!
Matt Jones
May 1st, 2020 at 12:44 am
Commented on: 200430

HSPU (1 abmat) - 7

Bar dip (strict) - 16

Push up - 15

Comment URL copied!
Richard Foster
May 1st, 2020 at 12:35 am
Commented on: 200430

HSPU scaled to Pike off of a Box

10 min

Ring Dips

7 min


12 min

Comment URL copied!
Michael Bishop
April 30th, 2020 at 11:42 pm
Commented on: 200430

8 HSPUs to ab mat

7 ring dips (elbow injury)

12 PUs

Comment URL copied!
Randy Crooker
April 30th, 2020 at 11:37 pm
Commented on: 200430

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

Comment URL copied!
Troy Bruun
April 30th, 2020 at 10:41 pm
Commented on: 200430

HSPU 6 min + 5

Ring Dip 11 min + 11 reps

Pushup 17 min + 12 reps

Comment URL copied!
Charles Meyers
April 30th, 2020 at 10:08 pm
Commented on: 200430

12 min pike on 24” box

15 min ring dips blue band

11 min Rx push-ups

Comment URL copied!
Shane Azizi
April 30th, 2020 at 9:54 pm
Commented on: 200430

Handstand push-ups: 6

dips: 10

pushup: 17 Rx

Comment URL copied!
David Fairbanks
April 30th, 2020 at 9:08 pm
Commented on: 200430

HSPU 11 Strict

DIPS 10 Rings

PU 14 Rx

Weird how all the sudden you can't

M/50/162 lbs

Comment URL copied!
Travis Schwartz
April 30th, 2020 at 8:20 pm
Commented on: 200430

At home:

9x strict shoulder press 35lb KB ladder

12x Bent over rows 35lb KB ladder

14× Push up ladder

Comment URL copied!
Nicole Deaver
April 30th, 2020 at 8:17 pm
Commented on: 200430

Completed Rds/minutes

HSPU(to mat)-11

Dips (btwn stools)-13


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

Comment URL copied!
Charlie Pokorny
April 30th, 2020 at 7:20 pm
Commented on: 200430

Strict HSPU: 11 min complete

Strict ring dips: 13 min complete

Hand-release pushups: 17 min complete



Comment URL copied!
Timothy Hensley
April 30th, 2020 at 7:04 pm
Commented on: 200430

8R HSPU w/ab mat 

9R Ring Dips

16R Push ups

500m row in 2:22

AMRAP 10min

20 lunges

20 DU


Comment URL copied!
John Rossetti
April 30th, 2020 at 6:41 pm
Commented on: 200430

55 YOM 5’6” 208


Pike Handstand push-up ladder

11 rounds. 66 reps

Rest 3 minutes

Bar Dip ladder 6 Rounds 21


Rest 3 minutes

Push-up ladder 11 Rounds 66 Reps

Comment URL copied!
Michael Arko
April 30th, 2020 at 6:24 pm
Commented on: 200430

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.

Comment URL copied!
Mike Andridge
April 30th, 2020 at 6:15 pm
Commented on: 200430



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:)


Comment URL copied!
Gianluca Polichetti
April 30th, 2020 at 6:14 pm
Commented on: 200430

HSPU 14 rounds + 10 (kipping)

Ring Dip 13 rounds + 9 (kipping)

Push Up 18 rounds + 12

Took 3' rest between task change

Comment URL copied!
Mattis James
April 30th, 2020 at 6:11 pm
Commented on: 200430

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.

Comment URL copied!
Jim Rix
April 30th, 2020 at 5:58 pm
Commented on: 200430

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.

Comment URL copied!
Jacques Werey
April 30th, 2020 at 4:51 pm
Commented on: 200430

Feet on bed HSPU - 8 rounds

Chair dips - 7 round + 2 reps

PU - 6 rounds

Comment URL copied!
Brian Rolle
April 30th, 2020 at 4:42 pm
Commented on: 200430

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?

Comment URL copied!
Charlie Pokorny
April 30th, 2020 at 7:32 pm

Each minute, add a rep. So in the 1st minute, 1 rep, in the 2nd min, 2 reps, in the 3rd min, 3 reps, etc. until you cannot complete the number of reps in the minute time span.

Then rest 3 min and repeat the whole ladder with the next exercise, starting at 1 rep in the 1st minute.

Comment URL copied!
Terra Cahill
April 30th, 2020 at 4:35 pm
Commented on: 200430

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)

Comment URL copied!
Tripp Starling
April 30th, 2020 at 3:08 pm
Commented on: 200430

Kipping HSPU 10 rounds completed

Kipping ring dips 14 rounds completed

push ups 14 rounds completed


seated dumbbell press 15# 12 rounds

bench dips 10 rounds

knee push ups 10 rounds

Comment URL copied!
Carina Givens
April 30th, 2020 at 2:54 pm
Commented on: At-Home Workout

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

Comment URL copied!
Steve Day
April 30th, 2020 at 2:31 pm
Commented on: 200430

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

Comment URL copied!
Mattis James
April 30th, 2020 at 6:10 pm

15 on the hand release push ups is strong man, good job.

Comment URL copied!
Grant Shymske
April 30th, 2020 at 1:14 pm
Commented on: What to Eat to Beat Coronavirus

Spreading the word!

Comment URL copied!
Nathan Hutcheson
April 30th, 2020 at 12:16 pm
Commented on: At-Home Workout

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?

Comment URL copied!
John Clarke
April 30th, 2020 at 11:59 am
Commented on: 200430

HSPU - 8 rounds + 7 reps

Dips - 15 rounds + 10 reps

Pushups - 17 rounds + 14 reps

Comment URL copied!
Mikey Dames
April 30th, 2020 at 11:49 am
Commented on: 200430


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

Comment URL copied!
Martin Knoll
April 30th, 2020 at 12:23 pm

As I see it if you are in minute 10 you can break it up into 5 and 5 f.e. as long as you stay within the minute

Comment URL copied!
Christopher Voght
April 30th, 2020 at 11:14 am
Commented on: 200430

Handstand push-up ladder - 7 min

Rest 3 minutes

Dip ladder - 8 min

Rest 3 minutes

Push-up ladder - 12

Comment URL copied!
Christian Simpson
April 30th, 2020 at 11:11 am
Commented on: 200430

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

Comment URL copied!
QiHui Xing
April 30th, 2020 at 10:48 am
Commented on: 200430





Comment URL copied!
Daniel Robinson
April 30th, 2020 at 10:28 am
Commented on: 200430

HSPU - 3 mins

Ring Dips - 13 mins

Push-ups - 14 mins

Comment URL copied!
Dale Trueman
April 30th, 2020 at 10:25 am
Commented on: 200430


HSPU - minute 5 - 15 reps

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

PU - minute 15 - 120 reps

Comment URL copied!
Geoffroy Castelnau
April 30th, 2020 at 7:43 am
Commented on: 200430

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

Chair dips (feet on opposite chair) : 15 mins

Push-ups : 11 minutes

M / 41yo / 176cm / 70kg

Comment URL copied!
Jim Braddock
April 30th, 2020 at 3:06 am
Commented on: 200430


Pike HSPU feet on the box - 12 Min

Pull up - 6 Min

Push up - 12 min

Comment URL copied!
Bryan Rosen
April 30th, 2020 at 1:55 am
Commented on: 200430

Warm-up for 200430:


2 rounds for 30-seconds:

Jumping jacks

Inchworms + push-ups

PVC pass-through

Side-plank, left side

Side-plank, right side



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


1 round of

3-5 handstand push-ups, right into

3-5 dips, right into

3-5 push-ups


Pike push-up ladder

Rest 3 minutes

Chair dip ladder

Rest 3 minutes

Push-up ladder

Comment URL copied!
Juan Acevedo
April 30th, 2020 at 1:36 am
Commented on: 200430


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!


Pike Push-ups

Box Handstand Push-ups 

Seated Shoulder Press


Jumping Ring Dips

Bench Dips


Bench Push-ups

Push-ups on knees

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

Comment URL copied!
David Swicegood
May 5th, 2020 at 6:40 pm

Damn. Really good one.

Pikes 11

Bench dip 18

Knee pu 14

Comment URL copied!
Will Latta
April 30th, 2020 at 1:35 am
Commented on: 200430

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


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

Have good one!

Comment URL copied!
Chris Sinagoga
April 30th, 2020 at 1:04 am
Commented on: 200430

Champions Club Scaling Notes


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.


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


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.


Pushing - overhead, inverted

Pushing again - down-range

Pushing again, again - mid-range


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


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


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


Comment URL copied!
Anthony Morales
April 30th, 2020 at 12:52 am
Commented on: 200430

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?

Comment URL copied!
Mike Andridge
April 30th, 2020 at 1:14 am

HSPU= 1 hspu the first min. 2 hspu the second min. 3 hspu the third min. 4 the 4th min until you can not complete anymore hspu.

Rest 3 min.

1 dip the first min. 2 dips the second min. 3 dips the third min until you can not complete anymore dips

rest 3 min

Then the same with push ups.

So if on minute 6 and you only complete 5 hspu, you stop there, rest 3 min and go on to dips.

Comment URL copied!
Andrew Rosenbaum
April 30th, 2020 at 1:15 am

It’s a “death by”. So one hspu in the first minute, two hspu in the second minute, three in the third minute, continuing that pattern as long as possible. Once you fail, ie 8 hspu in the 9th minute, you stop and rest for 3 minutes.

repeat with dips. Rest 3 min. Repeat with pushups.

Comment URL copied!
Steven Thunander
April 30th, 2020 at 1:16 am

Three "Death by" workouts with 3 minutes between each. Death by HSPU, rest 3 minutes, Death by dips (ring or bar) rest 3 minutes, Death by Pushup.

Comment URL copied!
Anthony Morales
April 30th, 2020 at 1:28 am

Ohhh, thank you so much for breaking it down for me lol.

Comment URL copied!
Steve Day
April 30th, 2020 at 12:21 am
Commented on: 200430

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

Comment URL copied!
Matthew Letarte
April 30th, 2020 at 12:29 am

It will be pretty long. If I understand correctly, it is basically 3 ascending EMOMs (1-2-3-...) until failure with 3 min rest in between.

Comment URL copied!
Andrew Rosenbaum
April 30th, 2020 at 1:17 am

Depends on how good you are at hspu. And if you decide to do them strict. But mark my words, if you’ve ever done J.T. you know these will be some of the hardest pushups you’ve ever done.

Comment URL copied!
Christian Simpson
April 30th, 2020 at 9:09 am

Might put on a weighted vest to shorten this one

Comment URL copied!