This exercise id for me

Best equipment ass always

남(m)/46/171cm/94kg/230327/

Complete as many rounds as possible in 20 minutes of:

5 strict weighted pull-ups

10 weighted sit-ups

15 dumbbell squats

♀ 25-lb. DBs ♂ 35-lb. DBs

Use a single DB for the pull-ups and sit-ups and two for the squats.

Post rounds completed to comments./

4라운드/

월요일 저녁 두번째와드

CFWUx1 1 rd no dbs

7r

25lb dbs

BW PU, BW SU, 15-lb db squats

5 rounds + 5 PUs

Alcohol is a b****

6 rounds

15lb DB

9R+20r @9kg rice bag (ring pull ups/sit ups) and 2x10kg kbs (squats). Had to break pull ups about half way tiring but bag was tricky to grip between legs.

subbed weighted dips for sit-ups

4 rounds + 1 pull-up

M/47/67”/180

First round with 25# db for pull-ups after that it was bw. First time doing pull-ups since March. Sit-ups and squats were RX.

6 rounds + 13 reps

8 + 3 reps

6 rounds + 10 sit-ups rx

8 rounds + 15 reps rx’d

6 rounds plus 5 pull-ups rxd. A little momentum on first 5 reps of pull-ups but I reread the WOD and saw strict. Strict abmat sit-ups with dumbbell on chest. Squats and sit-ups unbroken, pull-ups as singles after round 1. Squats were brutal: front squats 3 rounds and then I stood them up on my shoulders and propped them together behind my head.

180/41/69”

6 rds

35# plate for PU and SU

70# KB goblet squats

11 rounds + 2 reps

25# plate

M/34/6’/175#

9+4 Rx

Male 50 181cm/76kg

142 reps Rx'd

Modified: 6 rounds plus 5 reps

-used 20lb DB for strict pull ups

-no added weight on sit ups and anchored feet and 12 reps

-12 reps on squats as I used 45lb DB’s

Modified to:

Strict pull ups - 18lb kbell

Wall ball throw situps - 20lb ball

Squat - 35/45lb kbells

7 rnds w/ 2 seconds to spare

7 Rd's RX (except I only have KBs)

M/39/112kg/179cm

10 rounds +2 sit up

5 strict pull up

10 weighted sit up with 5kg plate

15 squat with 10kg plate

Posso ter feito 11 rounds e mais 2 sit up

Comecei a impulsionar a partir do 4 round e nos ultimos três roubei bastante no pull up o ultimo round foi feito com kipping pull up

Só fiz o primeiro round em quebrar, no segundo qQuebrei na terceira repetição.

20 min amrap

*wearing pack with 30# dumbbell in it

5x pull up

10x plank complex (evolved during WOD)

15x deadlifts w/ 2x 15# dumbells

9 rounds plus planks

wearing the pack was less comfortable than hoped... good WOD, thanks

6 rds exactly using 25# dbells. PU were mixed grip w/ dbell hanging from waist on strap, abmat s/u w/ heels together & dbell on chest, and squats to parallel. Extremely hot in the garage.

Sc down to 25#

6 + 5/-/-

4round+3 reps

Felt like doing the rest of the fifth round so I timed the rest of the reps separately ( 1:40 )

5 non-weighted strict pull-ups

10 weighted sit-ups

15 DB squats

(25 lbs)

6 + 2

7 rounds + 19 rep

8R + 5 , 12kg

25lb db

5+1pull up

Rx’d 9 rds + 5 reps

7 rounds + 1 rep

M/50/5'7"/159#

Rx 6+1

Transitions got faster as DB management improved. Pull ups (shoulder/lat/grip fatigue) were the limiting factor.

Ab mat sit ups; tapped one DB head on ground during squats. Would be beneficial to keep work area within two or three feet of pull up bar.

M/31/186

rx 7 + 5

5 Kipping pull-ups

10 weighted sit-ups

15 dumbbell squats

♀ 25-lb. DBs

9rounds

20 min AMRAP

5 BW strict pullups

10 weighted sit ups (35)

15 DB squats (35/35)

10+17

I posted but maybe on the wrong page.

I only had 10 minutes because of a golf game that I was late for but I was able to get five rounds in.

This was a really good triplet

Workout of the Day

Complete as many rounds as possible in 20 minutes of:

5 strict weighted pull-ups

10 weighted sit-ups

15 dumbbell squats

♀ 25-lb. DBs ♂ 35-lb. DBs

---------------------------------------

8 Rounds +17 Reps

Scaled to 20 minutes of:

5 strict weighted pull-ups 15lb backpack

10 weighted sit-ups 35lb db

15 dumbbell squats (2) 35lb db

10 rounds plus 12 reps

Thanks to my wife for letting me squeeze this workout in at the end of a busy day!

Five rounds in 10 minutes

again this is another good one but I had to play golf and I was super late so I could only do 10 minutes worth so I could have a swim and freshen up

M/24/5'8"/160lb

8+4 - Rx

6R + 5

CFHIM - MAKING PEOPLE BETTER

12 rounds + 5 pullups

30# dbs

last 7 pull-ups not weighted

Complete as many rounds as possible in 20 minutes of:

5 strict weighted pull-ups

5 GHD situps

15 cal spin bike

5 rds + 10 pull-ups

25lb dbs

5rnds + 3 pullups

7 rds

35# dbs

Age 45

Green band strict pullups otherwise as rxed. 7rounds+4reps.

35/195/5’9/M

Rx 9+5

M/34/6’/220

BW pull-ups

35# sit-ups

2x35# squat

5 rounds + 14 reps

Knee Injury: Scaled

5 weighted strict pull-ups

10 weighted push ups

15 weighted sit ups (4 rounds)

Weight was my chest rig. My back randomly 🔥 lit up after the 4th round of sit-ups. Not sure if it was from the Kevlar plate under my low back or what. So I modified to P-Bar L-Sit Leg Raises which were much harder. My shoulders didn’t get a break. 😂 9-10 rounds. Lost track trying to readjust for the back pn.

5-5-5 deadlift

130(pr)-133(pr)-133(pr) kg (286-292.5-292.6#)

Happy to hit pr’s at my age, esp at altitude, sucking wind, and wearing a mask. Helps that the weights were in kg so, not knowing the exact conversion, I didn’t psyche myself out.

57/5’8”/160

M/44/5'4"/148lbs

As rxd 8 rounds

M/34/180

7 rounds + 5 reps Rxd

used chain belt

9 Rds + 2 pull-ups

Strict Body Weight pull-ups, rest Rx

10 rounds + 4 reps Rx'd

Nice WOD!

m/52/5'11"/200#

17-year-old daughter did 5 pushups, 10 SU w/15-lb DB, 15 squats w/15-lb DB: 13 rounds + 11 reps

scaled dumbbells to 20#s

10 rounds + 12 reps

Jackie:

5 hanging shrugs

10 sit-ups with 10# medball

15 squats with 12# dumbbells

10 rounds + 9 reps

Rx 10rds + 7

Modified to

5 strict pullups

10 ghd situps

15 air squats

-15 rnds

9 + 5

35lbs kettlebell for pull up and sit-ups.

50lbs piece of railroad for squat

home gym...

6 + 10 reps 35lb dbs. 47-6'1-207

As rx’d, 7 rounds + 3 pull-ups. 

I have had bad experiences with DB weighted pull-ups, so instead used a weight belt plus 35# KB.  Did the pull-ups as all singles.  Everything else

unbroken.  Sit-ups were slow, touched weight above head at the bottom.

47m/5'10"/185

12rd

22.5lb DB’s

F/53/GarageGym

scaled to supine pull-ups

regular weighted sit-ups

regular squats with 15# DBs

8 rounds + 15 reps

used 15# DBs

8 rds

Scaled to

20 min amrap

5 strict pull ups 20#

10 abmat sit ups 20#

15 squats holding 35# kb in each hand--stood on 2 45# plates so squats were only to parallel, not below.

7 rnds plus 1 pull up

m/50/175

I'm not used to this mid 90's temp plus high humidity----this became a suck fest for me really fast.

Scaled. Just body weight for pull-ups and sit-ups and 15lb DBs.

9 rounds.

Complete as many rounds as possible in 20 minutes of:

5 strict weighted pull-ups 30 lbs

10 weighted sit-ups 30 lbs

15 dumbbell squats 30 lbs

♀ 25-lb. DBs ♂ 35-lb. DBs

6+3

Hotel gym, no pull ups ... subbed supine rows on the treadmill handle bars, no weight.

25lbs DBs for the other elements

12rds + 4 rows

7 Rds + 11

5 Pull-ups - chest to bar

10 AbMat sit-ups - 35-lb. DB

15 Squats - 35-lb. DBs

1) 20lb dumbbell for pull-ups and sit-ups

2) 20lb dumbbells for squats

9 rounds + 5 + 10 + 11

5 weighted strict pullups - 12lb DB

10 hollow rock

15 squats - 30lb DBs

12 rounds

6+5 Rx

WOD ANALYSIS

Coaching notes:

Modality: This exercise is a single modality that is includes 3 movements from weightlifting modality. When a gymnastic movement is combined with extra weight, that movement becomes part of the weightlifting modality. For example, the air squat is subset of gymnastics modality but when add extra weight to it, it shift to weightlifting modality (like front squat).

Purpose: The main focus in this WOD is to challenge the strength and muscular endurance of the shoulder, core and thigh muscles.

The reason for choosing reps: As the movement becomes easier, five reps are added to the repetitions.

Scoring (round numbers): Athletes must do at least 8-9 rounds of this WOD. Advanced athletes can do it at least 10 rounds.

Note: Athletes must do each movement unbroken, at least for 3 first rounds. 

Running a class: Trainers have ≈ 40 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): Strength, muscular endurance and cardiorespiratory play the major role in this exercise.

Physiology (energy pathway): The aerobic system is the dominant energy pathway in this WOD.

Anatomy:

Pull-up: Rhomboid, Latissimus dorsi, Biceps.

Sit up: Rectus abdominis, Iliacus Psoas, Rectus Femoris.

Squat: Gluteus maximus, Quadriceps.

_________________________

Running a 60 min class:

Whiteboard: ≈ 3 min

General warm-up: ≈ 5 min

Specific warm-up for pul-up: ≈ 6 min

Specific warm-up for sit-up: ≈ 4 min

Specific warm-up for squat: ≈ 5 min

WOD: ≈ 20 min

Cool-down: ≈ 10 min

Additional time: It remains ≈ 7 minutes that can be divided in specific warm-up or cool-down. 

You can see my other analysis in my instagram page.

Train hard and challenge your body. Enjoy it ;)

GOOD LUCK

：10R+19reps.（single DB for the pull-ups and sit-ups and squats.）

https://youtu.be/pXktiSk_C8E

Champions Club Scaling Notes

RANT

Any time you see a workout listed, the first thing to look at modifying is the weight. I often skip over this point, but always assume that is the case. A 35-lb. dumbbell could easily be a 5-lb. dumbbell, or a backpack that weighs about 13 pounds. Don't be married to the weight listed. Secondly, don't worry about matching up a specific warmup for the day's workout. A warmup is still useful if it's skill first, general get-the-temp-up second. So pick 4-6 movements that you need to practice - they could be related to the workout or not - and do 2-3 rounds of them. If you are stuck, pick specific things from the general movement patterns listed in the WHAT ABOUT THE MOVEMENTS section.

WHAT ABOUT THE MOVEMENTS

Pull-up - overhead, pulling, external load, strength, not so much skill

Sit-up - pulling from the hips, pushing from the midline, external load, getting up off the ground

Squat - squatting, external load, open-circuit (dumbbells, not barbells)

WHAT ABOUT THE FORMAT

See how much "strength" you can slip into a traditional metcon workout without losing the speed/cardio effect.

TECHNIQUE SCALE

As is.

CONSISTENCY SCALE

As is, the 20 minutes and the reps are both enough practice for these exercises.

INTENSITY SCALE

Lose the weights, or lighted them significantly, keep the pull-ups strict (Ricky Reps are cool), and maybe up the squats to 20.

MY STUFF

I did this for quality and didn't count rounds. Used a single 35# for all 3 movements and didn't break anything up.

GENERAL FEAR LEVEL: 6

Globo scale-as rxed. Bodyweight sub 5 strict chest to bar pullups 10 situps with odd object or 10 v-ups 15 jumping squats.