Complete as many rounds as possible in 15 minutes of:
25 toes-to-bars
50-calorie row
75 push-ups
50 box jumps
25 pull-ups
♂ use a 24-in. box
♀ use a 20-in. box
Post rounds completed to comments.
Scaling:
Choose modifications that allow you to complete large sets and take minimal rest. Intermediate athletes can do this workout as prescribed.
Beginner Option:
Complete as many rounds as possible in 15 minutes of:
15 hanging knee raises
25-calorie row
35 knee push-ups
25 box jumps
15 pull-ups
♂ use a 16-in. box
♀ use a 12-in. box
Comments on 211031
63 Comments
CFWUx2
1r
275 reps Rx
As rx’d movements, 1 round in 10:46.
I didn’t pay attention very well today. I misread this as a chipper, not an AMRAP. So I stopped after completing the first round. Doh! Unbroken T2B and pull-ups. Broke push-ups into (10-5)x5. Box jump singles with step down. The T2B and pull-ups were about 1 minute each, everything in the middle was about 3 minutes each.
49m/5'10"/180
216 reps, 9 short of 1 full round. bench jump overs in place of box jumps.
January 5th, 2022; morning
wu: bike, pvc
skill: kippings
wod: amrap'15
25 t2b
50 cal row
75 push ups slightly elevated (to challenging)
50 box jumps step down 60
25 strict Lila band fat bar pull ups
1 rnd - 3 pull ups
post: pull ups, bike
1 round plus 39 reps scaled somewhat.
did 25 ttb UB then 50 cal row then 25 pushups, 25 straight legged strict ring rows,
25 pushups, 50 box jumps, 25 ring rows ^+
25 UB ttb (!)+ 14 calories...Did before breakfast, 15-16 hours since last food.
183/42/176cm
1 rd + 23 cal
217 reps Rx
17 pull ups in the first round
M/28/6’1”/200lbs
Rx
1 round + 65 Reps
Subbed SDHP for row: 1 rd + 15 SDHP
No rower, subbed for 100 kettle bell swings(American) at 45lbs (all I have), Rx other movements.
1 rnd. + 56 reps on push ups
male 23y 175cm 84kg
no cal on my cheap rower so subbed to 3 min rowing.
1 round + 1:30 min rowing
1+8 reps
M/26/5'8"/155lb
CrossFit AFK
1+13 - Rx (held 11s on push-ups, but definitely a time sucker)
M/35/6'/175#
1+23 T2B Rx
Deo gratias
Rx : 1 rd + 42 calories
https://youtu.be/_pB-ingXseA
Sc to K2E...1 round even
1 round + 45 reps
270 reps Rx
M/46/205/ 5’9
RX
1 round + 25 T2B
M/ 47/ 138 lbs/ 5’-6”
As Rx:
1 complete round plus 10 cals on the row.
I am completing 300 reps everyday in November of various movements to get to 9000 for the month so I completed the row for my 300th in an additional 2:30.
Solid workout for sure.
Hamstrings were fried a bit in the end. I felt the box jumps and rowing way more than I thought I would.
I will hit this one again at home. Good mix.
subbed 25 reps each of:
toes-to-bar
squats
push-ups on dip machine
bench jumps
pull-ups
1 2/5 rounds + 21 push-ups
Rx 1 round +25t2b+38cal
M/44/80kg
rx
1 round, 25ttb, 33cal row.
unbroken ttb and 16/9 c2b first round
fun one to get plenty of movement functions, low/moderate volume, and a quick sweat.
m/34yo/80kgBW
4y CrossFit
completed 10/31.
subbed 1 burpee & 1 SDHP w/ 45lb barbell. I did all the burpees THEN did all the SDHP.
Was 21 pull-ups away from one complete round. Burpees pre-push-ups was an energy sucker.
1 Rd + 16 reps
3:00 bike for row
Subbed hanging knee raises instead of t2b… rest was as prescribed. Extended to 30 min.
At 15:00 — 250 reps
At 30:00 — 481 reps
… a burner!
1 round plus 8 T2B. Ugh
233 reps
1 round Rx
1 round Rx
1 round + 3 reps, rx
204
Rx 1 rd + 52 reps
not so fun. Too much candy 🍭
Sub 600m run for row. All else Rx.
1 round + 16 T2B
Modified:
--
Complete as many rounds as possible in 15 minutes of:
25 hanging knee raises
50 DB SDLHP w/ 2x 9,5 kg DB
75 knee push-ups
50 weighted step-ups to bench w/ 2x 9,5 kg DB
25 inverted rows
SCORE: 1 round + 25 knee raises (250 reps)
--
Round 1 completed at 13'51''. Kept going and completed 2 rounds in 29'49''.
It felt awesome! Very nice WOD, even with all these mods.
5 km easy run in the early morning.
Completed On 10/30
Women’s Rx
1rd+25
M/47/6'2"/175#
Rx'd
1 rd + 3 t2bar
For time
10Rounds for time of
5 strict pull-ups
5 DB’s thrusters 22.5kg
-14:42
15min amrap
15 knee raises
30 cal row
45 push-ups
30 box jumps (20”)
15 strict pull-ups
1+81 (36 pushups)
M 51/195/6’
I screwed up and didn’t follow instructions, So I just did one round. Scaled the t2b to half t2b and the row to 60 sdhp with a 50# kettlebell. 13:46.
1 round + 32 cal = 282 reps Rx'd
m/53/5'11"/192#
AMRAP in 15" of:
15 hanging knee raises
25 sdhp #45 bar
35 pushups
25 box jumps 24"
15 pullups
-----------------------------------
1rd 17 box jumps
AMRAP 15 min
15-T2B
25-cal row
50-push-ups
30-box jump
15-pull-ups
1+106
Scaled exercises:
T2B to knees to elbows
1 burpee and 1 SDHP per 1 cal row
alternating box jump and step ups
strict pull-ups
1 round + 25 K2E + 18 burpees
1 round + 22 cal row
272 reps
Complete as many rounds as possible in 15 minutes of:
15 hanging knee raises
25-calorie row
35 knee push-ups
25 box jumps
15 pull-ups
♂ use a 16-in. box
2-rds+11
Rx’d: 1 rd + 25 T2B + 33 cals.
65lb SDHPs in place of calorie row
1rd + 25 T2B + 14 SDHPs = 264 reps
I am definitely going to queue up a C2 Rower for Christmas. Long overdue.
T2B were a mess in that 2nd round: broke after every 4!
I’m glad I wasn’t the only one bagging it during the 2nd round T2B. Good job.
Treat yo-self to that C2. I got one when I got sick of rower subs too. So much better…
I got one from Craigslist and it is awesome. You can’t beat it. Great tool, small, bulletproof.
Scaled to
25 knee raises
50 cal row
75 push ups
50 20" step ups
25 strict pull ups
1 rnd plus 25 knee raises
m/51/170
1 full round + 25 T2B and 5 cal row. The toe to bar after the set of pullups is painful…
Rx, 222 reps; thru 22 pull-ups at the time cap. 1 round in 15:12
59/5’8”/155
58yo m 5’5” 150lbs
25 toes-to-bars
50-calorie row
75 push-ups
50 20” Box Step Ups (alt)
25 pull-ups
got thru step ups at 15:00
1 circuit in 17:00
1+25 jump side to side over medicine ball
Champions Club Scaling Notes
RANT
Absolutely nothing at all to rant about.
WORKOUT THEMES
Light weight and medium duration. Stamina being a huge separator between making this a "conditioning" workout and a "for quality" workout.
MAIN DECISION
Test it as listed or modify to exaggerate a certain part?
TECHNIQUE SCALE
Pick two movements, do a 15-minute AMRAP.
CONSISTENCY SCALE
2 rounds as listed, disregard the 15-minute time cap.
INTENSITY SCALE
Split 1 full round as listed into 5 rounds for time (5 ttb, 10 sdhp, 15 push-up, 10 box jump, 5 pull-up)
INJURY SCALE
Upper-body - AMRAP in 15 minutes of: 40 box jumps, 400m run
Lower-body - Basically your choice of anything from the technique scale
MY STUFF
Intensity scale, I also added in a rest, so I did 1 round every 4 minutes
GENERAL FEAR LEVEL: 6
First thing on a Sunday morning 🥱
Rx
1 round + 25 t2b (250 reps)
M/30s/225lbs
RX：1R+58reps（283reps.）
https://youtu.be/NFaCCzE270s
Rx 224 reps... miss 1 pull-ups for made 1 round...
rx 183 reps
Globo scale: If you have a pullup bar and something to jump on go Rxed. Subs are v ups for toes to bar, 1 burpee and 1 SDHP per calorie rowed, high jumps or broad jumps for the box jumps, and bodyweight rows or dumbbell rows 35/50 lbs dbs for the pullups.
Busy gym: double the reps and do it as a timed chipper using the most in demand piece of equipment first. Otherwise consider subbing as per above.
Bodyweight/equipmentless sub: if you have a pullup bar suitable for kipping go for it. Otherwise do strict pullups and v ups. For rowing either do 60 burpees or a 600m run. Box jumps either jump to something at a similar height or do broad jumps or high tuck jumps.
Did they say roundS? I think only the beasts will hit 2 rounds of this one. Hoping to get thru one round tomorrow. Good luck all!