Workout of the Day


Practice SLIPS for 20 minutes

Zercher squat 2-2-2-2-2-2-2-2-2-2 reps

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Tim McManemy
January 27th, 2022 at 2:24 pm
Commented on: 200811


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Kury Akin
December 22nd, 2020 at 1:47 pm
Commented on: 200811

20 mins of intense yoga

Practised Zercher

FS @5x5. 65. 70. 75. 75. 75kg

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Matthew Aukstikalnes
November 24th, 2020 at 7:41 pm
Commented on: 200811

First time ever doing Zercher Squats. The burned skin inside of my elbows proves it.


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Clint Michael
October 19th, 2020 at 2:07 am
Commented on: 200811

SLIPS first

155, 165, 175, 185, 195, 200, 200, 200, 200, 205

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Cy Azizi
October 3rd, 2020 at 2:18 pm
Commented on: 200811


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MaKenan Sciandra
September 8th, 2020 at 11:29 pm
Commented on: 200811

20 min SLIPS











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Jeff Chalfant
September 3rd, 2020 at 12:45 am
Commented on: 200811


Used knee sleeves on my elbows, not knees!

Bar to thighs and hips below knees each rep.

Fun stuff!

Didn’t rest a lot, didn’t time rest either. Took maybe 25 minutes for 10 sets, 11-12m for the first 6 sets.

Did only 20m slips and 10-4-3-2 rep build up sets.

SLiPs warmup:

for slips I did about 4m of each movement:

:20 back scale into

:20 front scale lifting standing leg

:20 rest (2x each side)

:10 L-sit on floor, :20 rest x 6 rounds

5 rounds of :20 free HS attempts/rest :20

2 rounds of :20 wall facing hs, :20 rest, :20 back to wall hs, :20 rest

3 rounds each arm alternating arms: :20 side plank /:20 rest

foam roll t spine, foam roll adductors, calves


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Nathan Michael King
August 24th, 2020 at 4:47 pm
Commented on: 200811


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Jon Wilson
August 16th, 2020 at 7:15 pm
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Brett Eckles
August 15th, 2020 at 10:04 am
Commented on: 200811


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Chris Hiles
August 14th, 2020 at 9:31 pm
Commented on: The Zercher Squat

Anyone shed some light on why this movement is "essential"?

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Morgan Greene
August 14th, 2020 at 8:24 pm
Commented on: 200811


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Cor Oz
August 14th, 2020 at 6:15 pm
Commented on: 200811

Trying to find the functionality in this one...anywho...

135 ✅

155 ✅

165 ✅

175 ✅

185 ✅

190 ✅

195 ✅

200 ✅

205 ✅

210 ✅

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Cor Oz
August 14th, 2020 at 6:16 pm

Slips ✅

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Cor Oz
August 14th, 2020 at 5:31 pm
Commented on: The Zercher Squat

So the limiting factor on this one is how much pain you can manage in your elbow?

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Mike Scott
August 14th, 2020 at 4:56 am
Commented on: 200811

First time ever doing these for both of us and we got the hang of it fairly quickly.

Lucas: 135, 145, 155, 165, 175, 185, 195, 200, 205, 210

Me: 135, 155, 175, 185, 195, 205, 225(f-didn't realize I jumped up by 20!), 215, 220, 225, skipped last set

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Rika Naruse
August 13th, 2020 at 9:27 am
Commented on: 200811

10min SLIPS.

Zercher squat


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Myles Lance
August 12th, 2020 at 9:34 pm
Commented on: 200811


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Guy Dufour
August 12th, 2020 at 9:12 pm
Commented on: 200811


135, 165, 3 sets at 185, 5 sets at 195.

Haven't done Zercher squats in years. Hurt the inside of my arms but always fun to do something out of the usual.

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itay derw
August 12th, 2020 at 5:22 pm
Commented on: 200811

Did 7 sets

Max 75kg

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Erica McLean
August 12th, 2020 at 2:12 pm
Commented on: 200811

Slips 20 minute running clock

45, 45, 45, 45, 65, 65, 75, 75, 85, 85

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Christian Simpson
August 12th, 2020 at 1:14 pm
Commented on: 200811


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Terri Robertson Elder
August 12th, 2020 at 4:04 am
Commented on: 200811

SLIPS - 20 sec holds front/back x 2, L-sits 15 sec x 3 on yoga blocks, able hold 5 sec at a time, handstands against wall 30 sec x 3, birddog planks x 20 sec x 6 x 2, stretched adductors and hams

Zerchers 60 lb x 8 + 8 + 10 sumo (at home, no rack to go heavier so added reps)

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Js Smith
August 12th, 2020 at 2:32 am
Commented on: 200811


Did scales for a while.  Body said that’s enough 

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Steven Newton
August 12th, 2020 at 2:26 am
Commented on: 200811



cool lift

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Connor Galloway
August 12th, 2020 at 1:26 am
Commented on: 200811

First time ever doing Zercher squats. Discovered quick that elbow wraps are a must.

Connor M/38


Sheri F/37


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Jeffrey Howard
August 12th, 2020 at 1:06 am
Commented on: 200811


CrossFit AFK


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Steven Odom
August 11th, 2020 at 11:50 pm
Commented on: 200811


= 95lbs-105-115-125-135-145-155-175-195-225

First two sets from the ground, rest from a rack

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Tripp Starling
August 11th, 2020 at 10:40 pm
Commented on: 200811

5 x 2 zercher squats @ 95#

Annie Rx 7:23

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Shane Azizi
August 11th, 2020 at 10:17 pm
Commented on: 200811

65, 95, 115, 120, 125,  135, 140,  145,  155,  160. Rx

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Shaun Stapleton
August 11th, 2020 at 10:11 pm
Commented on: 200811

Throughly did not enjoy this one bit, the squat itself felt easy but the distracting shooting pain in your arms made it hard to focus on anything else. Maybe that’s the intended stimulus haha. First time doing these.



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Steve Day
August 11th, 2020 at 10:03 pm
Commented on: 200811

Only 10 min SLIPS today.

Zercher squat

135, 165, 185, 195, 195, 195, 200, 200, 205, 205, 215

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Matt von L
August 11th, 2020 at 8:40 pm
Commented on: 200811


SLIPS: check

first time playing with Zerchers. Pleasantly surprised.


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Chris Meldrum
August 11th, 2020 at 7:33 pm
Commented on: 200811


First time with Zercher squat.  Wow, my arms hurt!  But legs felt pretty strong on this – wasn’t sure what to expect so started a bit lighter, but had no problem getting out of the hole even at the heavier weights.  Did SLIPS in between sets.


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Nicole Deaver
August 11th, 2020 at 7:25 pm
Commented on: 200811

Zercher Squats

10-45/ 4-55/ 4-65/ 4-75/ 4-85/ 4-95

1st time doing these so Wasn't sure what weight to start with.

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Coastie Nick
August 11th, 2020 at 7:06 pm
Commented on: 200811


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Martin Hughes
August 11th, 2020 at 6:34 pm
Commented on: 200811


Zercher squat:

1 40kg

1 60kg

1 70kg

7 80kg

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Mike Andridge
August 11th, 2020 at 5:37 pm
Commented on: 200811


Shoulder is feeling a bit better everyday--stayed with what felt comfortable

5 @ 65

5@ 80

5 sets of 2 @ 135

in between every couple of sets did 1000m row


in the hot afternoon sun


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Michael Arko
August 11th, 2020 at 4:05 pm
Commented on: 200811

I've never seen these before, so I started very low to get the motion, and worked up to just kind of low-medium:

5 reps at 45-65-85-95 lbs

3 reps at 105-110-115-115 lbs

2 reps at 120-125 lbs

I concur it is an excellent squat movement, but is the agony in the elbow notch a bug, or a feature??? If not for that, I am sure I could have gone much heavier. I'm not looking forward to the bruise marks tomorrow.

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Charlie Pokorny
August 11th, 2020 at 5:21 pm

I wrapped some padding around the bar which helped a lot.

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Charlie Pokorny
August 11th, 2020 at 3:21 pm
Commented on: 200811

165 - 185 - 195 - 205 - 215 - 225 - 235 - 245 - 255 - 265(f)

1 set every 2 minutes.

First time doing Zercher squats - very interesting to feel these through!


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Mike Andridge
August 11th, 2020 at 5:38 pm

Great work Charlie.

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John Clarke
August 11th, 2020 at 2:38 pm
Commented on: 200811

Power clean + 2 Front Squats


Accumulated 30 seconds tuck sit in between

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Amedeo Alessio Cerea
August 11th, 2020 at 2:13 pm
Commented on: 200811

Slips ✅

Zercher squat 30-40-50-55-60-65-70-75-70-85

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Charles Meyers
August 11th, 2020 at 1:42 pm
Commented on: 200811



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Randy Crooker
August 11th, 2020 at 1:14 pm
Commented on: 200811




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Claire Fiddian-Green
August 11th, 2020 at 11:46 am
Commented on: 200811

SLIPS: 4 min Tabata scales, left/right for front/back. 4 min Tabata L-sits parallettes. 5x3 wall walks. 2x1:00 plank, arm/shoulder stretches.

Zercher squats: 2@ 55, 65, 75, 85, 95, 105, 115x4. Weird.

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Kyungtaek Kang
August 11th, 2020 at 6:28 am
Commented on: 200811

🇰🇷 남/46세/93kg

Zercher squat 2-2-2-2-2-2-2-2-2-2 reps

☆95-115-135-155-175-195-215-235-255-285(1rep) "딱 수술한 부위를 누르네"


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QiHui Xing
August 11th, 2020 at 6:03 am
Commented on: 200811



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Reza Dehghanzadehsuraki
August 11th, 2020 at 5:55 am
Commented on: 200811


Coaching notes:

What is the zercher squat? It’s essentially just a regular squat, except instead of the bar being positioned on your traps for a back squat, or clavicles for a front squat, the bar is placed in the crook of elbows. Due to the unique positioning of the barbell, it is one of the best full body exercises you can perform with a barbell.

Template: This WOD follows both “For Completion” and “As Heavy As Possible” template. For completion is for SLIPS (stands for Scales, L-sits, Inversions, Planks and Stretching) and AHAP is for zercher squat.

Modality: In fact, This WOD combined two single modality WODs in one, cleverly. The first combination is low intensity SLIPS from gymnastic modality and the second combination is a heavy complex movement from weightlifting modality.

Purpose: The purpose of the exercise is to perform the zercher squat with heaviest resistance. This WOD is challenged both upper and lower muscles. In this day, recovery has not been a limiting factor. The amount of resistance should be progressively increased per set to reach the athlete’s 2RM. Athletes can strive to maximize their maximum strength in this exercise.

The reason for choosing reps: The movement set as 10 sets of 2 reps. The reps selected so that challenge the strength. If athletes do not have a good rest between sets, their record will drop from set 4 onwards.

Note: The trainer should observe the techniques of movements during the exercise and correct any mistakes at rest.

Time to perform: This high volume and heavy WOD takes about ≈ 50 min. In the SLIP part, athletes practice for 20 min, without recording. However, Athletes must strive to do their best for perform zercher squat and should rest at least 3 minutes between sets.

Running a class: Trainers just have ≈ 10 min for set other parts of class.

Physiology (GPP): Strength plays the major role in this exercise. Furthermore, muscular endurance, mobility, balance and coordination are challenged in first part of WOD.

Physiology (energy pathway): The phosphagen system is the dominant energy pathway in this exercise program.


Zercher squat: Agonist: Gluteus maximus, Quadriceps, Latissimus dorsi, Erector spinae, Biceps (isometric contraction).

Synergist: Hamstring, Gastrocnemius, Soleus, Core muscles.


Running a 60 min class:

Whiteboard ≈ 2 min

SLIPS (warm up) ≈ 20 min

Specific warm-up for zercher squat: ≈ 3 min

WOD ≈ 30 min

Cool-down ≈ 5 min

You can see my other analysis in my instagram page.

Train hard and challenge your body. Enjoy it ;)


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Sam Sabri
August 11th, 2020 at 11:27 pm

What's your IG page?

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jr Wild
August 11th, 2020 at 5:23 am
Commented on: Dietary Treatment of Diabetes Mellitus in the Pre-Insulin Era

Hi, the article is not open access, even the references are hidden. How about adding them (1 to 10).


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Victor Carmona
August 11th, 2020 at 10:43 am
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Steven Thunander
August 11th, 2020 at 4:11 am
Commented on: 200811

Globo Scale: If using irons use a squat rack. Dumbbell sub do increasing weight goblet squats if you have a full rack of DB's, or if you have heavy kettlebells, use those. If you max the available dumbbells/kettlebells do AMRAP sets.

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Chris Sinagoga
August 11th, 2020 at 1:12 am
Commented on: 200811

Champions Club Scaling Notes


While I probably won't do this with most of our athletes, I think there is a lot of value to this movement. It adds a different demand to your midline than a front squat, and can also be a substitute for people who don't have the mobility for rack position. If you have someone who is consistent with you, or if you have been consistent for the last few months, then go for it. If not, then might be better off spending time on a squatting variation that comes up more often. Time in the weight room is precious.


Zercher squat - squatting, upright torso, minimal demand on shoulders, gimmick movement


Max effort day - do a set of heavy weight then rest 2-3 minutes before doing the next one. It is assumed that you can work up to a weight that is heavy enough to warrant 2 reps being enough, so if you can't then adjust.


As is, switch to front squat, make reps 10+ each set


Same as technique scale


10 rounds of:

5-10 heavy(ash) front squats then 1:00 plank

Rest as needed between sets


Actually did a different workout today. Will hit this one soon.


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