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Tuesday

221025

Workout of the Day

63

21-15-9 reps for time of:

Push jerks
Chest-to-bar pull-ups

♀105 lb ♂155 lb

Post time to comments.

The Push Jerk

With the push jerk, you will be able to move overhead as much as 30 percent more weight than with the push press. Similar to the push press, the push jerk employs the hips to create upward momentum on the bar, but the athlete then pushes against the bar with the arms and dips a second time to receive the push jerk in a partial squat. With the arms locked out, the legs complete the lift. After mastering the push jerk, you will find that it will unconsciously displace the push press as your method of choice when going overhead.

WatchThe Push Jerk

The Kipping Chest-to-Bar Pull-Up

3

Kipping comes in a myriad of styles, and each athlete has a signature kip, but in its most elegant form the kip is a transference of movement first generated in the horizontal plane, where it comes cheap and easy, to the vertical plane, where momentum and a perfectly timed pull from the back launch the athlete forcefully upward.

Watch The Kipping Chest-to-Bar Pull-Up

Comments on 221025

59 Comments

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Gregory Orsi
January 6th, 2023 at 10:45 pm
Commented on: 221025

6min58

Rx

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Nate Gordon
November 27th, 2022 at 7:14 pm
Commented on: 221025

13:51

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Brian Coon
November 17th, 2022 at 4:27 pm
Commented on: 221025

8:47

scaled to 135#

M/53/175/5'11"

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Andres Felipe Jimenez Echeverry
November 16th, 2022 at 4:53 pm
Commented on: 221025

7:59

135lb/ pull up

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Jeff Chalfant
November 15th, 2022 at 10:55 pm
Commented on: 221025

12:26 as rx’d

p. Jerks broken 6/5/4/3/3-6/4/3/2-5/4

CTB broken almost as much except I did the 9 unbroken. Landlord started talking to me as I finished my warmup and the break and made the weight feel as heavy as it was!


4 hours after a breakfast of 7 bacon strips and a blueberry pancake.


180Lbs/43y/176cm

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Jade Teasdale
November 9th, 2022 at 2:39 am
Commented on: 221025

7:20 with 95#s

I thought I had 105#s but I had grabbed a Women’s bar not a man’s. Oops! Then, power snatched it & hang snatched it. 5RM (I think 🤔) Hang Power Snatches @ 95#s

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Marc-Antoine Babin
November 7th, 2022 at 5:32 pm
Commented on: 221025

10:00 scaled


Push Jerks @125

Strict pull-ups instead of C2B (can't kip in my home gym)

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Chris Meldrum
November 1st, 2022 at 6:15 pm
Commented on: 221025

As rx’d, 9:13.


Woo, those jerks were spicy!  Did them 10-7-4 / 9-6 / 9.  Was close to redline in that last round.  C2B pull-ups went well today; mostly had a good butterfly kip, and then switched to regular kip near the end as I fatigued.  Did those 7-7-7 / 6-5-4 / 5-3-1.  Wrist (tendonitis) feeling a lot better today – have been dosing regularly with NSAIDs to see if I can get the inflammation down – almost no pain on the jerks.


49m/5'10"/180

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Ralph Keeley
November 1st, 2022 at 12:41 am
Commented on: 221025

M/36/6’/175#


21-15-9 reps for time of:

Push jerks 135 lb.

Chest-to-bar pull-ups


4:21 (push jerks unbroken each round)


Deo gratias

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Jesse Montagnino
October 29th, 2022 at 11:31 pm
Commented on: 221025

11:37 @ 115

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Antonio Alves
October 29th, 2022 at 6:15 pm
Commented on: 221025

Modified, using 2x 12,5 kg DB:

--

2 sets of 21-15-9 reps for time of:

DB Push jerks

DB bent-over rows

5' rest btw sets


> 6' 07''

> 6' 57''

--

Peace.

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Alexandre Moliner
October 29th, 2022 at 3:38 pm
Commented on: 221025

RX 5:00

:D

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Sean Whiting
October 29th, 2022 at 3:29 pm
Commented on: 221025

14:32 Rx

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John Clarke
October 28th, 2022 at 6:22 pm
Commented on: 221025

6:46


85lbs

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James Gentile
October 28th, 2022 at 10:14 am
Commented on: 221025

Done 10/28. rXd.


16:57.


all c2b singles w Kip.

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Reymond Kiddoo
October 27th, 2022 at 9:11 pm
Commented on: 221025

10:29 with #95 pounds and kipping pull ups. (recovering from a cold.)

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John Thompson
October 27th, 2022 at 8:59 pm
Commented on: 221025

M/39/160

7:20

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Az Native
October 27th, 2022 at 4:23 pm
Commented on: 221025

9:45 at 115. Thought it would take longer, probably should have done 125. Months

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Marco Antonio Menéndez Villa
October 27th, 2022 at 8:22 am
Commented on: 221025

06:09

45 kg

Pull-ups

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Greg Fairbanks
October 27th, 2022 at 7:00 am
Commented on: 221025

21-15-9

Push Press 95#

Knee push-ups


8:42

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Christian Simpson
October 26th, 2022 at 7:34 pm
Commented on: 221025

SC 115#/PU...16:07

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Thomas Aug
October 26th, 2022 at 7:12 pm
Commented on: 221025

21, 15, 9 Push jerks - one arm (same arm) w/ 50lb dumbbell

Strict pullups

12:20

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Alexandre Beaulieu
October 26th, 2022 at 12:58 pm
Commented on: 221025

6:40 Rx

M/35/197

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Gordy Rains
October 26th, 2022 at 12:31 pm
Commented on: 221025

M/30/210

11:28

Strict C2B

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Amedeo Alessio Cerea
October 26th, 2022 at 7:41 am
Commented on: 221025

Scaled to 50Kg

8:08

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Josh Tant
October 26th, 2022 at 4:32 am
Commented on: 221025

16:01 Rx

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Tiffany Amezcua
October 26th, 2022 at 2:58 am
Commented on: 221025

Warmup

500m row

5 min assault bike


5:56 @ 25# DB first lifts since back surgery

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Mike Munsee
October 26th, 2022 at 2:49 am
Commented on: 221025

M 52/195/6'

Scaled the push jerk to #115 and regular pull-ups. 6:07.

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Jonathan Elmore
October 26th, 2022 at 12:38 am
Commented on: 221025

7:19 #115

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Lennon Davis
October 25th, 2022 at 10:38 pm
Commented on: 221025

115#

jumping pull-ups

8:10

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Lynette Vrba
October 25th, 2022 at 9:59 pm
Commented on: 221025

10:23.51

80lb c&j

c2b with 100 lb bands

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Troy Bruun
October 25th, 2022 at 9:55 pm
Commented on: 221025

7:06 Women’s Rx


GWU:2x

200m Jog/10jumping lunge/10shoulder rot./10walking lunge w/pvc passthru/10 alligator rolls


SPWU: pull-up

2x5 kip swing/2x 2kip s.+kip/2x 2kip s.+pullup/2x 2kip s.+pullup+kip s./1x3 kipping pull-up


jerk

jump&lands>pvc>^wod


COOLDOWN: 2min easy bike/mash forearms





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Shane Azizi
October 25th, 2022 at 9:33 pm
Commented on: 221025

27:51 Rx

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Lincoln Kerger
October 25th, 2022 at 9:23 pm
Commented on: 221025

Women's Rx

9:25


CTB took forever.

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Scott Farabaugh
October 25th, 2022 at 9:22 pm
Commented on: 221025

7 minutes 23 seconds at 95lbs

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Coastie Nick
October 25th, 2022 at 7:12 pm
Commented on: 221025

Rx’d: 14:57


Probably should’ve scaled weight

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Jim Rix
October 25th, 2022 at 6:39 pm
Commented on: 221025

Scaled/subbed to

85# push jerks and pull-ups

8:12


60/5’8”/153

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Allan Fleck Jr.
October 25th, 2022 at 6:38 pm
Commented on: 221025

4:59 Rx

M/42/190

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Jim Rix
October 25th, 2022 at 6:40 pm

Wow. Great time.

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Steve Day
October 25th, 2022 at 6:36 pm
Commented on: 221025

8:10 w/ 50lb dumbbells for the jerks

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Kobe Breazeale
October 25th, 2022 at 4:25 pm
Commented on: 221025

15-12-9 reps for time of:

Push jerks

pull-ups


6:02

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Michael Arko
October 25th, 2022 at 3:59 pm
Commented on: 221025

105lbs

12:55


Pushing my my jerk limits at this volume! Best run was 10.

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Pete Edwards
October 25th, 2022 at 3:04 pm
Commented on: 221025

Is there a beginner option for this workout?

Thanks

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Mike Andridge
October 25th, 2022 at 6:11 pm

Hi Pete-

Maybe 65# or 45# bar....

with some ring rows???

Some other suspects may have other suggestions....

Have fun.

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Jim Rix
October 25th, 2022 at 6:41 pm

Agree with Mike on the weight. Perhaps ring rows vice CTB pull-ups, and a 15-12-9 rep scheme.

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Steve Day
October 25th, 2022 at 8:38 pm

Pete - I agree with Mike & Jim. These 21-15-9 workouts are meant to be a sprint so you should pick a weight/pulling exercise/rep scheme that you can keep going with minimal rest.

I would spend the rest of your time drilling a variation of those too movements. So practice some shoulder press, push press, push jerk with low weight or even a pvc pipe. Then practice some strict pull ups/ring rows/dumbbell rows.

And don't forget a general warm-up before jumping in.

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Chris Sinagoga
October 25th, 2022 at 11:03 pm

Hey reply works now? Good stuff!

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Pete Edwards
October 28th, 2022 at 1:25 pm

Thank you for all the scaling suggestions!

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Luis Oliveira
October 25th, 2022 at 12:18 pm
Commented on: 221025

50 kg (110 lbs) Push Jerks


7:51


https://youtu.be/I_8gSdg3ukE

(edited)
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Lee Robinson
October 25th, 2022 at 11:48 am
Commented on: 221025

Lee 6.35

Noah (30Kg Jumping C2B) 10.09

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Brett Eckles
October 25th, 2022 at 10:45 am
Commented on: 221025

did 15-12-9

push jerks at 115

chest to bar pull ups


4:25


M/29/6’1”/195lbs

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Ralph Keeley
November 1st, 2022 at 12:39 am

I liked this so much I followed your lead and did it myself. Thanks!

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Mike Andridge
October 25th, 2022 at 10:38 am
Commented on: 221025

Scaled

push jerk @ 105#

strict pull ups

7:51

m/52/175

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Daniel Robinson
October 25th, 2022 at 10:28 am
Commented on: 221025

21-15-9

Push Jerks (135 lb)

Pull-ups

11:14

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Matt Lee
October 25th, 2022 at 10:28 am
Commented on: 221025

DB Push press (35 lbs)

Ring rows at an angle where they were tough (8/7/6, 6/5/4, 5/4)


8:10

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Steven Thunander
October 25th, 2022 at 2:24 am
Commented on: 221025

Globo wod: pretty straight forward. Dumbbells sub 60/40lb dumbbells. Chest to bar pullups: sub strict pullups if you can't kip on the bar due to design. You can also do heavy lat pulldowns to chest level if a pullup bar isn't present. Bodyweight sub handstand pushups for push jerks.

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Chris Sinagoga
October 25th, 2022 at 1:53 am
Commented on: 221025

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Weightlifting and gymnastics. Pushing with skill, jumping with an upright torso, pulling with skill and extra range of motion, overhead, core-to-extremity


SHORT MEDIUM LONG


LIGHT


MEDIUM

x

HEAVY


STRENGTH SCALE

45 push jerks, 45 strict pull-ups, split up the reps however you want, go heavy on push jerks


COORDINATION SCALE

AMRAP in 15 minutes of:

15 push press

15 kips (you can bend the arms a bit for a partial ROM pullup, just keep the rhythm)


STAMINA SCALE

For time:

45 chest to bar pull-ups

45 push jerks


MY STUFF

7:41, 115 lb. push press, strict pull-ups


GENERAL FEAR LEVEL: 7

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Charles Meyers
October 25th, 2022 at 12:05 am
Commented on: 221025

21-15-9 reps for time of:

Push jerks

Jumping Chest-to-bar pull-ups

95 lbs

9:16

(edited)
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Tara Walsh
September 7th, 2022 at 9:12 am
Commented on: The Kipping Chest-to-Bar Pull-Up

Beginner

6 min ring rows

10 OHS empty bar 35lb

Ab cash out: 6 rounds 30 sec plank 30 sec rest

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