20, 22, 24, 16, 18 Rx'd

Two 30# dumbbells; very hard to string together DU's after the first set. 

5R of 75 du and 10 sdlhp@42.5kg

2 pood KB:  13-15-15-13-6.  
struggled with the dubs today using my old rope

Used pair of 35# dumbbells
8, 5, 3, 1, 6

reps/rounds: 15/20/21/15/13
DOUBLE unders
40kg barbell.

Men/33y/183cm/92kg

12 each round 47 kg

Rx with 75lb. barbell: 24-22-22or23-17-20 reps! Started off with over a minute to sdlhp the first 2 rounds then had a minute or less the other rounds. 

180/41/69”

150 singleunders, 95#. 8,6,7,8,9

M-35
40kg SDHP
18-18-18-16-19

tripped twice, round 1 and round 5. Kept pace fairly consistent. After round 5 experienced a bicep and forearm burn quite similar to
my first Frans. This was nasty.
A revival.

Thank you. 

outside, subbed 30 jumping pull-ups, and max reps of push-ups:

122 push-ups

M/34/6'/175#

14/13/14/15/16 at 115#

0:40 of SU
11,12,11,11,10 @ 115lb axle.

70lb Kettlebell (2pood)
16-14-16-15-17

(Sub push-ups for SDHB) 
35-25-19-19-18

M/39y/111kg
75DU
Sdhp 40kg bar
15-15-12-10-12

2 min rds, 1 min rest x 5 rds
75 single unders
SDHP 65#

26,22,22,16,22

150 SUs
95# SDHP 3 total

SU's - 150 per round
65lb SDHP - managed to maintain 15 per round

75 DUs, barbell SDHP@115: 11/13/15/20/21 (80)

1.5 pood kettlebell
27
28
29
9
26

Struggled with DU.

6-0-4-3-0

total: 13

20,19,16,17,16. 
150 singles, 95 on sumos

subbed 60# vest swing 
135 reps

sdhp 25,25,20,20,20 @ 65 lbs

75 plate hops subbed for jump rope

13-19-23-20-21
Scaled/subbed to 150 single-unders / DBs SDHP with two 9kg/20lbs DBs
M / 41yo / 176cm / 70kg

Male/24/cold start/ 5 sets of 115lbs barbell sdhp 22,20,19,16,18/ 30s barbell hops 30s imaginary double unders focusing on that solid gut with all movement. It's starts here with this initial commitment to get the work done crossfit team, the results will follow in every aspect of life as long as you can commit to it, be patient, and dedicating your focus no matter how big the struggle. This will bring you closer to the mastery of any skill. Don't forget what you have already worked for and never let go of your visions!

Took the timer out it tried to hustle.  Scaled to 5r of 150 SUs and 15 SDHP at 35# 

M/ 46/ 137 lbs/ 5’-6”
As Rx I used 95 lbs for SDHP.
All 5 rounds I completed 15 reps each round. I did 3 sets of 5 reps. Usually I would finish the 15 with maybe 5-10 seconds left.
i completed DUs in about 40 seconds usually.
i did a ton of DUs yesterday but I felt ok. I did like 525 DUs yesterday and ran a 5K early with the dog in the woods. 
good fun steady workout. I think I picked the right weight and wanted to stay consistent. I went maybe about 85% in the first round and basically decided to stay that pace was the goal, meaning keep those rounds/ set. 

120 Single-unders
95# barbell
25-20-20-18-20

Sc to 2x SU (150), 95#
5 rounds of sdhp: 12/11/10/12/12

1) 65 d/u 
2) 5 sdhp
3) 8 sdhp
4) 8 sdhp
5) 12 sdhp @ 55lbs. 
It was a beauty 

Rx: 66

15-15-13-11-12

That sucked

B Rosen WU (1st AMRAP-2 rnds +1sqt. 2nd AMRAP- 3rnds +10 DUs then 45# SDHP progression)

WOD-
SDHP: 15/10/14/13/13 @65#
skill limited - cannot link DUs (always 1 or 2 singles in between) *did 1:20 of DUs = 34/30/31/29/26 then SDHP

Bike SI- WU+ 2min on 1 min off x5 + CD on middle rings@ 85+ RPMs 276 cal

Rx'd

63 SDHP @ 95#: 20 - 8 - 10 -10 -15

Kind of over-did it the first round and lost a little momentum in round 2. Picked things back up moving to the end.

75 double unders
SDLHP 75lbs
25, 20, 15, 10, 15

Never made it to the SDLHP :)
50-62-55-62-73
@ the end I really pushed for 75 in 2 min and got 85-90.
NEW GOAL: 100 DU in 2 min. 
Cool Down Workout
10 min. EMOM of 3 SHSPU & 3 SPU 

as rx'd, 53lb KB
SDHP: 20 / 15 / 15 / 15 / 20

M/45/6'2"/185#

Rx'd with a 88# KB for SDLHP's
19/17/17/17/18 = 88 total

SCORE: 85 reps
RX
load: 125 lbs barbell
UFF
20/16/16/16/17

M/24/5'8"/155lb
Live Long CrossFit 
Mason, MI

17-15-14-14-16  (76 total)
135lb (felt heavy today)

My first crossfit workout...

Sdhp 55lbs at 18-15-12-12-12 

And as many single unders as poss in the 2 mins  as cant do doubles yet 

The assertion of the article is pretty reasonable, use a system like The Zone to establish a consistent baseline and then modify from there. A lot of the gripe I hear about Zone comes from experienced, already fit athletes/coaches who forget (or never knew) what it was like to be addicted to food or be completely naive of constructing portions in a reasoned manner. 

85 reps at 55#
DUs took from :45 to 1:20. 
This gets rough by round 3–of course!

Scaled to 60 DU (took me ~55-75 seconds)
95-lb SDHP: 18-18-15-15-12 = 78 reps total
m/52/5'11"/200#

150 SU
20lb dumbbells - 30
30lb dumbbells - 20/25/22/20

~315 m row and 60# SDHP.  10/11/11/10/11

60 double unders
45# SDHP (15# plates on training bar)

14-14-14-14-14 (slow, worked on form)

Option 2:
5x 125 SU 
+
SDHP 95lbs
20/17/13/13/13 = 76 rep

Option 2
95# SDHP - 48 total reps
12-10-8-8-10

Scaled to 100, then 4x125 single unders
SDHP with 85#
21-18-15-16-16 reps
125 SUs took about a minute. 

Subbed power cleans @135#.  12/11/12/11/11. 

Double-unders did not go well today.  Only had 45-55 seconds each round to do cleans.  I alternated between trying to cycle reps together vs. doing singles.  Tougher than it looked!

47m/5'10"/185

45lb bar 180 reps Rx

Thanks for the great demo!

5 2min Rds 
150 single unders
SDHP (20# DBs)- 24-23-18-20-22=107

Kept tripping on the SUs today. 

Rx’d w/ 75# barbell 

28, 14, 19, 15, 17

5 2 minute rounds of
75 DUs
Max reps SDHP
Rest 1 min between rounds

75lbs
Reps 19 18 12 13 20

Jump tucks instead of double unders
95# 20-20-20-15-14

Rx’ed
75 DU’s
90-lbs on axle bar

=20-19-19-20-23

101 total SDHP reps

I love the mainsite's health posts and I learn a ton, but it seems like a lot of the smartest, CrossFit-friendly scientists out there are advocating time-restricted eating and intermittent fasting. Folks like Peter Attia, Rhonda Patrick, Dom D'Agostino, and David Sinclair. I appreciate that 16 years ago, The Zone was getting a lot of things right, but I'm surprised to read an article now advocating eating three meals a day plus two snacks without even a mention of the current research highlighting the benefits of avoiding that sort of frequent feeding.

Regardless, thanks for continuing the dialogue and educating me every day.

Rx DUs, 95lbs barbell
41 total SDHPs

Single unders (can’t do doubles)
35 LB kettlebell 

5 x 75 unbroken
23, 20, 17, 15, 18 = 93

Loaded a 50kg/115lbs bar for the sumo deadlift high pulls and did double unders 

R1- 15 reps 
R2- 16 reps 
R3- 16 reps 
R4- 10 reps 
R5- 16 reps 

39/M/210

Scaled to:
75 Plate hops (4” height)
SDLHP with 53# KB

109 (17-21-23-23-25)

option 1 58 reps @ 95lbs du”s
   Legs tired from front squats 
    Good workOut after I got into it!
    Thanks

120 single-unders 
21-15-17-12-14  KB 24KG

Scaled to 120 single unders
75lb barbell for SDHP
25, 24, 20, 20, 22

41 @75#

50 DUs, 30# SDHP
35/30/30/23/28
DU work is paying off

I like that the load on the sumo deadlift high pull is not designated. This means that you can use a load based on a specific goal you want for the day. If your goal is to have a high-rep, gut-busting workout, use a light load that allows for at least 10-15 reps to be completed consecutively. If you want to work a little more on strength and keep volume low, use a load the forces you to slow down and potentially perform quick singles.  Here are some scaling and at-home thoughts:

Double Unders: 75 reps unbroken takes about 45 seconds. If double unders are a challenge for you, have a goal to complete each round or spend 75 seconds practicing double unders each round to allow for time to complete SDLHP. If attempting double unders is too demanding, consider attempting 100-125 single unders each round. 

Sumo Deadlift High Pulls: Being that the load is not designated, almost everyone should be able to do this movement as prescribed. Just use a load that allows for sound mechanics. If you cannot get into a mechanically sound set-up position, elevate the load on top of a small box or bumper plates to a height that allows for sound mechanics. 

At-Home Options
If unable to jump rope at your house, you can modify the double unders by performing any jumping movement that can be performed for relatively high reps quickly. Consider a pogo jump with a double-tap on the legs for 50-75 reps or a tuck jump for 30-40 reps each round. Sumo deadlift high pulls can be performed with any weighted object. Here is a potential workout option:
Five x 2-minute rounds of:
60 Pogo jumps with double tap on the legs
Max rep SDLHP with a loaded pack
Rest 1 minute between rounds

43 @ 95#

5 2-minute rounds of:
75 double-unders
Max reps of sumo deadlift high pull
Rest 1 minute between rounds.

43

Subbed 24kg Kettlebell swing

25-25-14-10-13 = 87

Combined single and double unders for 1:30 minutes. 5x 20 SDHP w 15kg KB for the remaining 30 sec. 

As Rx’d
75 Double Unders
SDHP 15-16-16-15-16, 78 reps 

75 lb. Barbell

Hi Tyler, looking forward to continuation of the series.
First study you referred to with the two pictures, they were fed with 55% - 30% - 15% carbs fats proteins. Exactly the healthiest formula for t2d or preD.  ;)

We are focusing on glucose, I guess you get later into the relevant insulins glugagons Gip's and Glp's...

Fig 1a shows healthy people. They endure this diet short term, but why would anybody bathe in 40% excess glucose all day long? Add to this unproportional e.g. insulin response (small meal - still a sizable response), and we have a long term recipe for...
There is 6h difference in fasting levels inbetween the groups, even though the iAUC's are close. Breakfast induces higher peak, as T. Kealey has elegantly showed. 

Fig 2a shows the  metabolicly derailed, with 55% carb loading. Now the snackers are riding all day with +90% and overnight with +30%  (base 83 mg/dl). This is not ethical. If viscaral fat has 4 times the metabolic rate, being still insulin sensitive, this looks like a longer belt in the making. 

The peaks for 3aday's are horrible, breakfast topping as per Kealey. Looks like abundant insulin is creating "t2d type hypo", since postprandial is the only time when glucose reaches 100mg/dl. The all day insulin levels would be interesting, meaning how high and how long they can go.

Please feel free to modulate my biases...
JR

Scaled 
120 singles
24kg kettlebell SDHPs
32-37-34-40-35 reps
43/1.78m/77kg

OPTION 1 (95#) 
15, 13, 12, 12, 6 

WOD ANALYSIS

Coaching notes:
First of all, I have to say that the person who designed this program has a very high level of genius. Good job.

Template: This WOD follows 2 min interval manner. This program cleverly used two templates of AMRAP and For Time together. In fact, the athletes must perform the 75 double unders in For Time template and next perform max reps of SDHP in AMRAP template. 
However, scoring is based on max rep for SDHP and the max rep is recorded. 
In order to have a better record, athletes must finish the 75 double unders in less time.

Format: This exercise is a couplet modality that is combined of a high skill cardio movement with a light weightlifting movement.

Focus: This WOD is focused on minimum time for perform the double unders and max reps for SDHP, per each 2 min rounds. Trainers should encourage athletes to do it with their all-out effort and maximize their reps record.

Purpose: The training purpose is to improving the cardiorespiratory endurance and stamina. In this WOD, athletes learn to how control the fatigue and continue the reps for break the records despite being tired.

Scoring (time &reps): The 75 double unders takes about under 1:30, so if the athletes perform it longer than it, trainer can scaled it.
Moreover, determining the SDHP reps depends on the weight chosen. So post your load used and number of SDHP reps.

Running a class: Trainers have ≈ 46 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.

Physiology (GPP): Cardiorespiratory endurance and stamina play major role in this WOD. 

Physiology (energy pathway): Perform 2 min all-out training challenge the lactic acid energy pathway. 

_______________________________________

Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 5 min
Specific warm-up for double under ≈ 5 min
Specific warm-up for SDHP ≈ 5 min
WOD: = 14
Cool-down: ≈ 10 min

Additional time: It remains ≈ 18 minutes that can be divided in specific warm-up or cool-down.

Train hard and challenge your body. Enjoy it ;)
GOOD LUCK

Scaled, 

150 Single Unders
Max rep of SDHP - 12 KG (35-33-30-30-30)

Globo/Home scale:  For the SDHP, use a barbell, kettlebell, 2 lighter dumbbells, or odd objects.  If necessary, sub odd object ground to shoulder or light tire flips.  Load is athletes choice but I recommend a light weight (about what you use for Fight Gone Bad).  Double unders should take a minute or less; use this as a scaling point.  For the double unders, sub 50 tuck jumps, equal number of single unders, or do a minute of jumping jacks, side to side jumps, jumps over a dumbbell, or other high intensity cardio movement.  

Champions Club Scaling Notes

RANT
The sdhp is the one Foundational movement that seems to be debated the most about its functionality. Almost everyone can agree that if they were asked to pick 9 movements they would consider Foundational without any previous knowledge of what Coach picked, the sdhp would not make the cut. Whether you think it's Foundational or not, doing them in workouts can expose flaws in position and technique; they are a great diagnostic tool for core-to-extremity coordination, shoulder internal rotation, and your jumping mechanics from a non-optimal jumping position. So do them, unless...

MAIN DECISION
Am I skill enough at either of these movements to use them for a workout like this.

NEW TO CROSSFIT SCALE
Same format, sub singles for doubles (add reps if needed) and sub kb swings for sdhp. Work on doubles and sdhp in the warmup.

WHAT ABOUT THE MOVEMENTS
Double under - jumping, a little more range of motion, accuracy component
SDHP - jumping, squatting, external load, core-to-extremity, shoulders stay at mid-range

WHAT ABOUT THE REPS
75 reps jump ropes is expected to take less than a minute, and sdhp goes for the rest of the time nonstop. So it's assumed technique is on point for both no you wouldn't have to stop to think about if you're doing it right. Especially considering the 1-minute rest means intensity for the time working.

LEARN TO COOK
If you want to keep integrity of the movements and don't have the technique right, maybe do 4-5 minute rounds instead of 2. Same reps/format. Or you could keep the intensity and do other movements that cover the themes for jump rope and sdhp that you have good technique for.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
New to CrossFit scale

GENERAL FEAR LEVEL: 5

:double-unders   (unbroken)
:deadlift high pull   61kg.（14-14-14-14-15reps）
https://youtu.be/Xz1KEUv42K4

▶ INTENDED STIMULUS
Ay amigos! This is a full aerobic workout with a stamina flavor. The work to rest ratio between 2-minute windows is evil. It is long enough to rest the muscles from the high-pulls, but short enough to keep the aerobic demands very high. In other words, the third and fourth sets will be very uncomfortable. Choose a number of double-unders that you can complete consistently under 1:20. If you are modifying to single-unders, choose a number that you can complete under 1:20, but that makes you have a fast cadence --this way, you are practicing the wrist speed needed for doubles. Today, you want to be in a place where your muscular capacity for the high pulls is in a race with the clock. Who would die first: your muscles or the 2-minute window? That is where you want to live in this workout. Keep that in mind, when choosing a load. You want to be on the 10+ reps side of life. That way, we stay on the burning-muscle/burning-lungs spectrum. It is alright to break the sets today but track your rest closely. Go out at a comfortable (not fast) pace on that first window, and try to keep the same number of high-pulls for the rest of the workout. Your mantra: stay in the present window. The next ones don't matter.

▶ RX PROPOSAL: 115 LBS, OPTION 1 95, OPTION 2 65

▶ OPTION 1
5 2-minute rounds of:
60 double-unders
Max reps of sumo deadlift high pull
Rest 1 minute between rounds.

▶ OPTION 2
5 2-minute rounds of:
120 single-unders 
Max reps of sumo deadlift high pull
Rest 1 minute between rounds.

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

Warm up for 200520:
GENERAL WARM-UP

AMRAP 5
40 single-unders
5 inch-worms + a push-up
10 air squats

AMRAP 5
30-seconds of double-unders (or practice)
10 kettlebell swings (light)
30-seconds of downward dog

SPECIFIC WARM-UP

Sumo deadlift high-pull
Perform progression with an empty barbell, light dumbbells, or odd object:
5-10 sumo deadlifts
5-10 sumo deadlifts + shrug (fast)
5 sumo deadlift high pulls

Practice
10 double-unders
5 sumo deadlift high-pulls (at intended workout weight)

AT HOME VERSION
5 2-minute rounds of:
50 jumping jacks
Max reps backpack sumo deadlift high-pull

Rest 1 minute between rounds