Barbara Ann:
5 rounds, each for time, of:
20 handstand push-ups
30 deadlifts (95/135 lb.)
40 sit-ups
50 double-unders
Rest precisely 3 minutes between rounds.
Post time to comments.
Scaling:
Reduce the reps and loading so you can complete each round quickly and in nearly unbroken sets. Each round should be a sprint, with rest occurring only in the 3 minutes between rounds. Reduce the total number of rounds to maintain speed rather than slogging through all 5.
Intermediate Option:
4 rounds, each for time, of:
10 handstand push-ups
20 deadlifts (95/135 lb.)
30 sit-ups
40 double-unders
Beginner Option:
3 rounds, each for time, of:
20 knee push-ups
20 deadlifts (45/65 lb.)
20 sit-ups
50 single-unders
Comments on 210104
114 Comments
Does anyone know the standard weight of the rope for Heavy DU
Anyone have some tips or cues for double unders. I’ve tried penguin taps, using the cue “jump wrist wrist. I’m still struggling to learn these
One thing that helped me was to master alternating single-unders and double-unders, i.e., one DU, one SU, one DU, one SU, etc. I would also bend your knees, if necessary, until you get the hang of them, before moving to more efficient posture/movements.
CFWUx2 10*45*2 10*95*2 1*135
51:38
No rest between rounds
12:10 11:38 11:37 13:12 13:01
5 rounds, intermediate option:
1:59
1:56
1:59
1:56
1:59
M/53/175/5'11"
49'25" RX
:30 tuck sit
15 DB push-ups
50 DU's
6 plus 45
29:02 RX
15:02 RX (strict hspu)
2:57
2:48
2:54
3:11
3:12
34:12 rxd
Intermediate 10 DU
2:39
2:40
2:25
2:43
subbed 4 rounds of:
15 shoulder press, 30# dbs
15 deadlifts, 50# dbs
15 KTEs
15 TJs
22:11
21:00 total beginner.
Rx
1R 3:20
2R 3:23
3R 3:47
4R 3:33
5R 2:49
30:53 total/scaled to max reps kipping HSPU each round. 3 rounds of double unders were unbroken. Hardest part was deadlifts. Only went unbroken once or twice on those. Butterfly abmat sit-ups.
3:47/12 HSPU
3:50/11 “
3:44/10 “
3:47/9 “
3:45/9 “
179/41/69”
4 rounds
10, 20, 30, 40 reps
3:04
2:47
2:51
2:49
5 rds of intermediate option (155 trap bar dL)
unbroken sets except for DU
3:06
2:44
2:38
2:36
2:46
42:00 Rx
M/25/5'8"/155lb
CrossFit AFK
39:55 - Sc (20 Pike HSPU's off a 30in box)
0:00-5:19 - 8:19-14:08 - 17:08-22:33 - 25:33-31:27 - 34:27-39:55
M/24/1m73/72kg
I'm french guy, I start CrossFit alone this year.
Scaled
5 rounds, each for time, of:
20 push-ups
30 deadlifts (20kg/45 lb.)
40 sit-ups
50 single-unders
Rest precisely 2 minutes between rounds.
3"34, 3"37, 4"33, 5"47, 5"05 for total of 30"37 with rest
M/31/6'/190
10x pike pushups
20x DL 135#
30x abmat situps
400m row
5:00, 5:17, 5:05, 5:03 (115#DL), 5:34 (115#DL)
5 rounds, NOT for time, of:
20 push-ups
20 deadlifts @ 50 kg
20 sit-ups with 8 kg med-ball
60 singel-unders
Rest precisely 3 minutes between rounds.
31’37 RX
Well done Myriam for a 12’ Amrap
34:55 rx’d
2 rounds, each for time, of:
20 handstand push-ups
30 deadlifts (95lb.)
40 sit-ups
100 single-unders
Rest precisely 3 minutes between rounds.
Post time to comments.
M/44/78kg
Rx
3:13
3:43
4:08
4:40
4:43
RX 36:48
3:58, 5:20, 5:19, 4:53, 5:18
Intermediate
22.39
3.02, 3.09, 3.30, 3.57
sticking point was sit-ups
2:15
2:18
2:28
2:38
2:41
All hspu and double under unbroken
Broke the deadlifts in round 4 and 5
Situps were the worst
Great workout
31:28 (w/10x HSPU)
3:29, 3:45, 3:26, 3:56, 4:52
Rx : 43'41 (5'02-5'576'25-7'09-7'08)
strict hspu
https://youtu.be/QMMLdVLonFM
36:30 Rx
M/42/5’8”/165
4:08
4:07
4:51
5:35
5:49
Done 4 unbroken rounds 15-25-35-45 reps. Scaled the DU to SU because i ain’t the skill yet. 60kg deadlift
3’31’’
3’35’’
4’23’’
4’23’’
5:13
5:04
5:28
4:25
6:20
M/37/6'2/195
scaled deadlift to two 60lb dumbbells
In hindsight I would try to take only one break on the HSPU and no breaks on the deads.
Scaled to:
20 push ups
30 DL 135#
40 sit up
50 plate hops (4”)
4:07
3:46
3:53
4:01
3:54
My wrist was bothering me after yesterday’s WOD, so I did push-ups from my fists. Did all 5 rounds UB which is really good for me.
Deadlifts broken up into 2 sets.
55:44
Modified to 10 HSPU and 150 SU. Otherwise reps and weights as RXd.
4:25
3:30
3:53
4:11
4:02
Any breaking up on the HSPU slowed things down big time. Deadlifts broken up once ever round at various rep counts. Good workout!
5 rounds in 33.10 min
Deadlifts | 40kg
Rx 4:49/5:30/5:23/5:43/5:31
23:33
15 DB Bench Press 50's
20 DB Deadlifts 50's
25 Sit-ups
30 Double unders
M/ 46/ 138 lbs/ 5’-6”
As Rx:
R1: 4:02
R2: 3:44
R3: 3:51
R4: 4:10
R5: 4:32
lasts round I felt it. I paced too much on HSPU first round and broke that up and I didn’t break up the other 3 rounds. I did have to break up the last set. I would typically do 12-14 and then kip the rest.
DL I did 18,8,6 for almost all rounds.
i felt the sit-ups but could hammer through all of them. I did pause on the last round midway for a couple seconds.
All DUs were unbroken and pretty easy really.
I did this one pretty much right after getting home after work. I ate later on post wod. Good hard fun workout.
M/41/5'9”/185
RX (except the unbroken part)
5:12 HSPU 20
5:40 HSPU 15+5
7:22 HSPU 12+8
7:13 HSPU 10+4+4+2
5:59 HSPU 14+3+3
Intermediate option, kind of:
20 hspu from feet on box, 20 deadlifts (hook grip!) 30 situps, 30 d/u
3:06 2:56 3:58 3:24
Intermediate option in 22:00
Mirella Montezano
intermediate option in 24:42
Round 1 - 5:44 RX
Round 2 - 6:20 RX
Round 3 - 7:35 RX
Round 4 - 8:28 (150 singles)
Round 5 - 9:02 (150 singles)
Almost quit after rd 3, but made a deal with myself to switch to singles to finish the 4th and 5th rounds.
Little bit of running to warm up.
Push-ups are limiter for me, and did lighter deadlifts.
5 x (20 pike push-ups, 30 deadlifts @ 65lb, 40 sit ups, 50 double unders)
4:05, 4:11, 4:15, 4:19, 4:06
Steady workout, minimal breaks. Wasn’t crushed at end, so maybe should have gone faster?
Stretching to finish off.
35/M/6’4”/267
*DB press for HSPU
4:50/4:56/5:08/5:36/6:32
5 rounds of:
20 pike push ups
30 deadlifts #95
40 ab mat situps
100 single unders
3’ rest in between
r1= 5:42
r2= 5:45
r3 to r5= My clock turned off
5 rounds, each for time, of:
10 push-ups
20 deadlifts (95/135 lb.)
30 sit-ups
40 double-unders
3 Minute Rest
2:46
2:42
2:39
2:44
2:53
Rx’d
5:05
4:56
5:58
6:29
6:51
M/45/185 RX
4:45
5:06
5:55
4:48
5:13
33:15
M/53/5’9”/168, new to CF
5 rounds, each for time, of:
20 pike push-ups
30 deadlifts (95lbs.)
40 sit-ups
100 singles
Rest precisely 3 minutes between rounds.
5:55-6:05-6:54-5:46-5-09. Total: 29:49
NOTES:
Woah! Still have some heel pain. Swollen right wrist from falling last Monday. Used dumbbells for plank push ups bc of wrist pain. Was only able to do straight sets for first round.
Intermediate Scale
2:36/2:32/2:25/2:18/2:35
last round tried to go too fast on DU’s and kept messing up
10 HSPU
20 DL (70lbs KB)
30 Abmat Sit-ups
40 DU’s
4 rounds, in 22:14 (including Breaks), of:
10 Pike push-ups
20 deadlifts 95#
30 sit-ups
40 singble-unders
Rest 3 minutes between rounds.
210104
I did a mix between beginner & intermediate
4 rounds, each for time, of:
10 20’ box assisted handstand push-ups
20 deadlifts (57lb)
30 sit-ups rx
45 singles mixed with 5 DU 9:1.
Er 3min rst
2. 4:40
3. 3:59
4. 3:58
25:42
Tough WOD , i noticed a difference when deadlifting at a slow pace , finished strong as remembered to go slow on DL, got rythim at the end on the singles/doubles .
hope to do the rx in due time !
Male/48/74kg
Intermediate - 4rds
10 HSPU
20 deadlifts @60kg
30 sit ups
40 DU
17.45min
20:31; scaled version.. used one abmat for HSPU.!
1) 3:47
2) 2:25
3) 2:34
4)2:45
M/39/5’10”/200
RX - 39:50 This was way tougher than I expected!
3 rounds
10 pushups
20 deadlifts 75 lbs
30 situps
40 single
14 day streak.
Low on time, so I did three rounds w/o rest.
17:00
M/55/6’0”/185
”Barbara (Di)Ann(ie)”
5 rounds for time:
20 strict handstand push-ups
30 deadlifts (135 lbs)
40 abmat butterfly situps
50 double-unders
*exactly 3:00 rest between rounds*
Rx: 3:19/3:40/3:49/3:50/3:59
All movement sets unbroken (DLs and SUs just kept getting slower)
Great numbers! Solid.
5 rounds
20 sit on bench shoulder press 30lb dumbbells
30 deadlifts 95lbs
40 sit-ups
50 high knee jumps
slow did not keep time and only shoulder press and sit-ups were unbroken
M 50/190/6’
31.44. 10 hspu instead of 20, everything else was rxd.
Scaled to only 10 HSPU everything else RX
1) 4:32
2) 5:26
3) 6:03
4) 5:45
5) 6:11
Beginner Scale
2:07:80
9:09.44
2:00:93
Scaled
5-Kipping HSPU
20-135lbs dl
30 Sit-ups
40 DU
First round = 4'18.32"
Second round = 4'02.92"
Third round = 3'52.47"
Four round = 4'09.47"
Fifth round = 3'36.01"
Rx 35:11
36/195/5’9/M
4 rounds of:
15 hand release push ups
20 deadlifts 95#
25 situps (full ext, straight legs)
40 jumping jacks
2:59/2:45/2:39/2:32
Definitely scaled more than needed
3 rounds
knees on box for hspu
5:05
5:29
5:44
2 rounds
20 HSPU
30 DL (one 50# KB)
40 SU/T2B
50 DU (no trips 🥳)
Short on time!
Limited to dumbbells, don't have HSPU nor DU, so I did:
5 rounds, each for time, of:
20 DB shoulder presses | 2x9,5 kg DB
30 DB deadlifts | 2x14,5 kg DB
40 Abmat sit-ups
50 lateral jumps over DB
SCORE: 7'44'' | 7'16'' | 7'01'' | 6'24'' | 6'43''
35'08'' total, if I'm not mistaken.
Usually scale HSPU with pike push-ups, but came across a post accompanying a recent WOD that made a good case for using DB presses instead. Agree, even if my shoulders currently don't.
Great combo of movements and great cycle of WODs recently 👍 🙏
M/37/1.80/90
Scaled
40kg
Push up
4 rounds
29:31
Marina Rara
W/32/1,70/70
Beginner Option:
3 rounds, each for time, of:
20 knee push-ups
20 deadlifts (45/65 lb.)
20 sit-ups
50 single-unders
16:39
Thank you Pablo for Sunday L1 zoom it was great and an Absolutely great coach 5am
32:34 total time
Strict HSPU against wall to abmat
Broken 7/7/6 all rounds
Deadlift @ 135 broken 10/10/10 all rounds
Situps unbroken R1-4, R5 broken 14/14/12
DU unbroken R2,3&5. R1 1 trip, R4 2 trips
4:13, 3:42, 3:51, 4:40, 4:08
Side note: My biceps are struggling after the last 2 days of pulling. 1st thing I felt this morning when I woke up. Ouch.
I was feeling my biceps today and thinking how that's funny because I never feel sore in my biceps.
Intermediate option but with strict HSPU and 50 single-unders, 5 rounds:
3:22, 3:16, 3:14, 3:39, 4:09
M/49/5'9"/158
box hspu
4su+1du=2du
splits = 5:37, 5:40, 5:40, 6:42, 7:23
43:03 overall
At 135#
Rx all but subbed 100 single Unders for DUs
5:14/4:23/4:38/5:01/4:42
23:48
Intermediate men.
Big thanks to Kristy Eramo's YouTube video on long hspu
Sc HSPU strict to 4" mat/anchored SU/100 Single unders...HSPU limited in 1st round, 2nd went pretty well, jump rope sucked in 3rd, 4th went well, 5th round I did HSPU in 2 sets saving me about 30s and really pushed the situps
41:45 (6:53/5:44/6:17/5:58/4:53)
Thank you to Pablo Cervigni for leading a great L-1 Course. And thank you to all the athletes in the class, from around the world, that helped make it great. L-1, 1/2/2021 @ 11:00 AM
4:16 - 4:30 - 4:55 - 5:09 - 5:12 Rx
Total time: 36:02
HSPU (kipping) and DU unbroken - Deadlifts and SU (unanchored) got slower and slower
Great cycle of WODs to start 2021!
m/52/5'11"/200#
Scaled/subbed to:
20 strict 2x30#DBs shoulder press
30 2x70#DBs deadlifts
40 situps
200 SUs
times: 4:07, 4:25, 4:23, 4:28, 4:30
Did beginner scale but UPSCALED to 5 ROUNDS, and only 2 MIN rest between
5 rds
20 knee pushups
20 DL 65#
20 abmat situps
50 Single unders
2 min rest
25:34
Intermediate Option:
04:25
05:05
06:42
06:50
Did the most obvious mistake on the 1st round and went too hard. DL was the movement that got my HR up. I should have done the DL 5+5+5+5 every round.
Had to take a cold shower after.
5-6 min per round. Took too long and had to stop at 4 rounds. 2 x 50# DB PP instead of HSPU. Who knew deadlifts were going to be the hard part today?
6:23,7:08,7:13
Subbed 40lb DB press for HSPU. Only did 3 rounds, just too tired and short on time.
Rx reps with these scales
wall-facing HSPU
95lbs deadlifts
anchored toes for sit-ups
double-unders (25-30 consec, never unbroken)
3:59
4:30
4:44
5:41
5:43
Huge fall-off on Rd.4 -- I think I slowed down on sit-ups. All SUs were unbroken but quicker in Rds.1-3. On Rd.5, I broke HSPUs at 11-9. Also, every round I broke DLs at 21-9.
Ran out of time so had to make some format concessions today - fun, tough workout anyway.
Intermediate with 10 strict shoulder press (45# DBs) subbed for HSPU:
4 rounds for time:
10 SP
20 DL (135# using hex bar - no barbell access)
30 Situps
40 DUs
No rest between rounds so I didn't pay attention to time for each. All reps unbroken.
16:54
Did the beginner option:
3 rounds, each for time, of:
20 knee push-ups
20 deadlifts (45/65 lb.)
20 sit-ups
50 single-unders
5:22. 5:47, 5:32
Extremely sore from yesterday's workout.
RX
3.58
4.27
4.59
5.46
6.14
Intermediate option
3:48-3:46-3:41-3:48
Scaled:
20 strict band assist handstand push-ups
100 single unders
deadlifts and sit-ups Rx
37:03
round times: 5:01, 4:38, 5:20, 5:17, 4:48
As rx’d, 4:38 / 4:42 / 4:42 / 5:23 / 5:47.
Wheels came off a bit in the 4th round. Dubs were not great to begin with, but got even worse – likely from all the midline work (deads and sit-ups) – in later rounds. HSPU unbroken until round 5 (15-5). Broke deads 20-10 all rounds so I wouldn’t blow up. Sit-ups mostly unbroken – a mini-rest here and there – but slowish.
47m/5'10"/190
Intermediate Options:
Subbed DB Push Press (35#) for HSPU
23:52
I get so out of breath doing DUBs. Are there any suggestions on how to breathe?
Janine - I think the key is finding a nice consistent pace and sticking to it. Think jogging vs sprinting. Try to be as efficient as you can with the jumps i.e. dont jump too high and expend more energy than needed.
I agree with everything Steve says, finding a consistent rhythm/tempo is way more important than speed. I'll never be an expert but have put a lot of focus on DUs lately and have found that slower is better - it helps me with breathing, less shoulder/arm fatigue and messing up a little less.
I have found breathing in on even and out on odd reps helps me keep going. It’s a bit fast but then I can take long slow breaths between sets. Also helps me keep count… Hope this helps!
And at other times, practice basic diaphragmatic breathing in a supine/face-up position to really expand your lungs sideways when you are relaxed, and it can get a bit easier when you are upright and working hard.
43mins Rx
Intermediate option but scaled to pike PU and 50 SU
4:10
4:06
3:37
3:32
Rx 34:13
Round times:
3:46
4:02
4:39
4:43
5:03
M/28/6’1”/200
RX 3:01 3:01 2:59 2:33 2:48
5 rounds:
20 DB press, 30lbs
30 squats
90 second plank hold
50 double unders
3 min rest
32:28
Intermediate'ish scale
4 rnds
10 strict hspu to abmat
20 dl @ 95#
30 abmat sit ups
300m assault bike
rest 3 min
3:28
4:02
4:00
3:49
m/50/175
RX:34'41''.（3'47''，4'07''，4'22''，5'16''，5'09''）
https://youtu.be/dC4iOAxaL3g
Champions Club Scaling Notes
RANT
Nothing to rant about
WHAT ABOUT THE MOVEMENTS
Handstand push-up - changing orientation with an exaggeration on pushing with skill (core-to-extremity)
Deadlift - squatting with a light weight, extra emphasis on midline
Sit-up - changing orientation in space with an exaggeration on pulling from the hips
Double under - elastic jumping, surprisingly challenged by midline fatigue, with an emphasis on accuracy
MAIN DECISION
Do I want to keep the integrity of the movements or the integrity of the intensity stimulus?
TECHNIQUE SCALE
As close to as rx'd as possible (maybe decrease hspu), and rest as needed, go at about 60% speed
CONSISTENCY SCALE
Do each movement unbroken, and only count set if it's unbroken, short rest between movements, no rest between rounds
INTENSITY SCALE
Sub push-ups or dumbbell shoulder press for hspu, singles for double under, cut ROM on sit-ups if needed, but prioritize everything unbroken. Do not pace; if your time suffers in later rounds, so be it.
MY STUFF
I ended up doing it without the rest after the second round because I was not feeling like hitting the intensity prescribed. Also subbed 25# dumbbell press and pike push-ups for hspu. 23:something, I forgot exactly. Would have been under 23, except I was stuck at 47 on my last du set for like 30 seconds. Humbling for sure.
GENERAL FEAR LEVEL: 8
Quite a jump from 10 handstand push-ups to 20 knee push-ups. Might I suggest 20 DB shoulder presses? At least keep the movement patterns similar.
I’d go with DB press as well. I like doing DB push press for my athletes when it’s regular HSPU and then L-seated DB press for strict HSPU
You gotta think, this is global scaling, someone just getting into CrossFit, perhaps their first workout. Beginner should actually be for beginners. You are welcome to make it harder for yourself if you are somewhere between beginner and intermediate.