For time:
30 deadlifts
60 toes-to-bars
30 front squats
♀ 125 lb
♂ 185 lb
Post time to comments.
Scaling:
Today’s chipper-style workout should be treated like a sprint. Complete each movement in as few sets as possible. The load of the barbell is moderate, however, the deadlift will feel much lighter than the front squats. Athletes using the prescribed weight should be able to perform at least 10 reps at a time. Go unbroken on the deadlifts if you can — this will really spice things up. Grind through as many front squats as possible because the more you drop it, the more you’ll have to pick it up again. Stick to a number of toes-to-bars that allows you to rest minimally between sets. Consider consistent sets of 5-10 reps with 10-15 seconds of rest between each set.
Intermediate option:
For time:
30 deadlifts
60 knees-to-armpits
30 front squats
♀ 95 lb
♂ 135 lb
Beginner option:
For time:
20 deadlifts
40 hanging knee raises
20 front squats
♀ 55 lb
♂ 75 lb
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Comments on 240226
158 Comments
13:11
30 deadlifts, 125#
60 hanging knee raise
30 front squats, 125#
18:59 - Rx’d
40 minutes of 30 DWL of 85kg, 60 Ttb and 30 front squats of 50kg.
12:36 RX
M/41/5’9”/195#
M/33/5'7"/219lbs
(11:54)
30 DeadLift 135lbs (15,15)
60 HangingKneeRaises (15,15,15,15)
30 FrontSquat (5,5,5,5,5,5)
Did this one after maxing out StrictPress, PushPress, and PushJerk. Right forearm grip died on the hangs. Think my deadlift were uneven and right side was not touching ground, so right side was constantly under tension. Grip was done for after 2 sets of FrontRack squats. Had to switch to cross arm front rack (Eww). Didn't really feel squat stimulus, but lost my grip.
30 DB deadlifts
60 v ups
30 DB front squats
65# DBs
5;48
no bar bell
hands still tore up from 24.3
135# barbell, subbed back squats
15:31
SC 135#/k2e...21:59 (1:06 unbroken/12:57 sets of 6/7:56 (4 sets)
Good day
12:56 @110lb 50kg
regards
michele
M/38/6’/175#
13:49 Rx
(DL: 20+7+3, T2B: 10x6, FS: 9+7+7+4+3)
Deo gratias
*FS from the floor
Scaled weight to 60kg (132 lbs)
Rx'd movements and reps
11:50
24'
30 Deadlifts 70kg
60 Knee to armpits
30 Front squats 50kg
Rxd
11:45
M/37/195lb/183cm
T2B>>>GHD situp/185lb
17:58
37 / M / 5'9" / 140lbs
75lbs:
20 deadlifts
40 knees to elbows
20 front squats
12:55
Not sure what to call my T2B sub. Did them as strict as I could manage and either got my toes to the bar or my knees as high as I could each rep.
Deadlifts were easy enough that I started daydreaming and accidentally did about 26, haha.
5'15" beginner
Scaled weight
50.5 kg
Rest as rx
21:51
17:50
DL 185-30
hang knees to arm pits 60
FS 145-30
80kg
11:58
Rx 29'
30 deadlifts unbroken
60 knee raises (groups of 6 and mixed grip)
30 front squats (20 + 10)
45kg (99lbs)
7:44
7:44
Beginner: 4:18. 1k run 5:22
Rx= 16:14
Intermediate
40kg
14:23
As rx'd, 14:00.
Broke deads 15-10-5, done in 2 minutes. Toes-to-bar in sets of 6 with 20-30 second breaks between. Started front squats around 9 minutes, got a set of 10, then sets of to completion. Front squats definitely heavy, but went better than expected. I had decent front rack position today.
50m/5'10"/185
Front squats from the rack lol. No way I was cleaning that every time.
10:02 @ 135
3 thoughts:
Posterior Chain
Anterior chain
Grip
125lbs
13:02
11:33
140#DL / hanging knee raise (no swing) / 125#FS
F / 40
85# -
Deadlifts unbroken
30 Knees to elbow + 30 weighted sit-ups (my callous was about to rip)
6x5 front squat (felt heavy today)
9:37
Beginner
20 deadlifts
40 hanging knee raises
20 front squats
♂ 75 lb
5:08
RX: 13:23 m
15:49 (intermediate-ish)
155#
knees to armpits …
grips failing bad by the end…
sheeesh
3x10 front squats
oops racked the bar during breaks
JV: 16:10 (intermediate 135lbs)
MLA: 14:05 (beginner 55lbs)
12:24 Finished toes to bar pretty quick and had about 8 minutes on the front squat had to clean 185 about 6 times probably. Great workout was stoked for it.
135lbs x 30 DL
60 knee ups
135x 30 FS
10:30.
Scaled to:
30 DL @135#
60 Abmat sit-ups
30 FS @ 135#.
M/45
Male / Age - 57 / WT - 139 / HT - 63"
Intermediate/Scaled to 95#:
* DL x 30
* T2B x 60
* Frt Sq x 30
Time - 00:18:20
tiempos de ronda
R1 | 01:40 |
R2 | 06:14 | +274 s
R3 | 06:57 | +43 s
Ø 04:57
Tiempo restante: 00
:01 / 14:52
For time:
30 deadlifts
60 toes-to-bars
30 front squats
♂ 145 lb
Beginner option: 45# deadlift, kings chair for hanging knee raises, and did air squats. Time: 5min 40sec
7:57
95 lbs DL and FS
LL
8:23
30 DL @ 55
60 leg raises
39 FS @ 55
*30 FS not 39😝
M 53/195/6’
Deadlifts were at #185 everything else was intermediate scale. 10:19.
M 53/195/6’
50kg
DL 56s
KTE 10.20 - 10 x sets of 6
FS 15, 7, 8. (VH)
13.29
14:52, intermediate
For time:
30 dead lifts
60 hanging knee raises past 90
30 front squat (Stayed light still dealing with wrist mobility issues and pain. )
75 lbs
TT: 6:03
Scaled Intermediate
30x DL @ 185
60x Knees to Armpits (really knee raises hahaha)
30x Front Squats @ 185
12:09
7:13
30 DL
60 T2B
30 FSQT 12/10/8 reps
(135lbs)
9:21
135 DL
60 T2B
135 Front Squats
Beginner
8:30
Intermediate:
30years
135lb
10x6
10x3
M/55/210
For time:18:20
30 deadlifts 30x185
40 leg raise 40
30 front squats 30x95
Beginner scaled 75# 20-40-20
Time 6:41
Scaled to:
185lb deadlift and front squat
60 GHDSU
10:55
Front squats were from the rack
Nice work!
Rx- 8:36
Great job!
Rx
10:22
DL unbroken, T2B in sets of 4-10, squats were broken into 4 sets that nearly killed me. It took >10min for my heart rate to come back down.
M/30s/228lbs
Son(16)
Intermediate (135lbs and knees2pits)
6:49
Well done to both! Your son really flew through that!
I know, what a jerk right 😜
Intermediate: 17:57
M/54/5'9"/153lbs
18:28
scaled to 135 lbs
For time:
30 deadlifts @ 135 lbs
60 knee to armpits (took it in intervals of 10 each with 15 secs rest)
30 front squats @ 95 lbs
Time: 5:20
[had someone help load weight]
Rant:
Thought I’d do better at the hangs, but I guess doing a lot of them really is taxing. Sprinted through Front Squats. Deadlifts were easy as pie.
M37
Scaled
30 Deadlift 60kg
60 Toes to Dumbell
30 Front Squats 60kg
For Time 11:17 min
Warmup with Apple Fitness 10 min. Bicycle and 10min stretching
Rx’d: 13:32
“Sprint” treatment went down the commode about 1/4 way thru the TTB.
Yeah buddy, TTB crushed my hopes and dreams. Good work hitting this Rx my man!
Rx’d
6:45
M34/175
2023 Quarterfinalist
Fantastic
Wow!
Scaled RX 11:30
135lbs-30 deadlift
60 V-ups
135lbs-30 front squats
9:51
M/25/165 lbs
M/34/5'11/185
Warm up: Can't find my barbell so found a tree and cut it down.
Beginner option:
For time: 8m34
20 zercher hold Good morning/deadlift with tree log
20 hanging knee raises (scaled due to cramping issues/trauma) *No issues again today, I'll keep easing into it and build confidence.
20 zercher squats with tree log
12+8 good mornings / 5+5+5+5 knee raises / 10+10 front squats.
Rx’d
14:33
🥵🥵🥵
Intermediate
16:06
m/42/170 lbs
40 h. knee raises
20 front squats 25 kg
time: 5:15
20 deadlift 40kg
40 knee raises
20 front squat 25kg
Time: 5:15
30 DL 185#
60 TTB
30 FS 135#
8:30
DL unbroken, TTB was probably the shortest, FS unbroken
Well done!
Scaled
30 DL 155#
60 TTB
30 FS 135# (bar on shoulders with hands crossed, pulled from rack)
12:40
DL unbroken, TTB were the looooonnnngggeesssttt pole in the tent, FS broken into 4 sets. Could have done this faster if I had scaled to hanging knees to armpits (like for intermediate) or way faster had I subbed GHD sit-ups. TTBs are awful for me to cycle fast so they mostly end up being strict, but hey, that's why I decided to not scale/sub, to rather work on that weakness. Elbow and wrist ROM do not allow for a true front rack so I modified as stated in order to still get some heavier FS work.
Gonna try the crossed arm FS next time, see if that addresses my wrist issues. Nice, going a bit heavier on the DL. I’da been 1-2 min slower had I done TTB.
Yeah, definitely stopped being a “sprint” about 15 TTB in….. and the FS from the floor closed the casket on the “sprint “. 😆
Good job, sir.
M- 52 / 5'7 / 210
Intermediate
scaled #135 lbs. knees to elbows
11:59
6:06
30 deadlift, 190lbs trapbar
60 hollow rocks
30 front squat, 95lbs
100% realize I'm missing key stimulus with rocks instead of TTB, home pullup bar won't have it.
10:29
30DL @ 125#
30 T2B
30 FS @ 95#
No time calculated
30 dl with 90kg
60 knees to elbow
30 front squat with 65kg
30 DL
30 TtB, I broker muy hands
30 FS
135 lbs
50lb kb goblet squats for fs
12:32
15:58, rx’d but with 135.
DL unbroken, after first 10, T2B broken like shattered glass in rounds of 5-7. FS broken at 14,23,30.
Intermediate scale
12:45
DL unbroken, about 1:15
KTE broken into sets of about 10, completed at about 6:40. Thought I was headed for a sub-10.
FS broken into sets of 6, save the final set, when I about dumped the bar for wrist issues. Squats were fine; long breaks to rub out the wrist pain. Disappointing.
61/5’8”/155
Good work Jim!
8:30 Rxd
Completed straight after work in my steel toe cap boots, T2B went to singles very quickly.
DL unbroken
T2B 10/7/7/7/5/5/5/3 finished on singles
FS 12/8/10
TTB…not surprised with those heavy boots! Still a great time.
Great job!
Man! Fine job!
That is still really fast!
Rx 7:36
*5’s on everything.
Those Front Squats absolutely destroyed me!!!
That’s a fantastic time. Lots of discipline in quickly getting back on the bar with that many breaks.
Awesome stuff as usual Derek!
💨 💨 💨
Made quick work of it!
DL: 185 lbs
Knees to elbows: 35
Front squats: 135 lbs
14:22 - Rx'd
125 lbs
11:00
Good work
M/49/6'2"/185#
Scaled/modified to...
30 DL's 135#
60 GHD's
30 FS 135#
10:36
Man, I thought about rigging a make-shift GHD after I saw your post. Nice work!
17:42
Pre WO: EMOM Front squats 5x 95-95-115-135-165-185-185-205
WOD Rx 15:07
Can’t believe you did FS before this workout. Insane!
Oof, no kidding, nice job!
42 YOF 205lbs
I think I was lifting 60 lbs, I'm not sure how much my barbell weighs, maybe 10 lbs?
30 deadlifts
60 hanging knee raises
30 front squats
Time 13:50
Those hanging knee raises get me, my hands and forearms are very strong so they kept tiring out.
I felt real good about my front squats! I've never been able to get my arms at the right angle. Still have work to do but they were higher than normal!
30 deadlifts unbroken 55#
60 hanging knees raises. Sets of 5
30 front squats 55# sets of 10
13:39 @85# barbell
subbed t2b for sa kb fc @16kg ~500’ ea side
15 weeks
13:03
For time:
20 deadlifts
40 hanging knee raises
20 front squats
65-lbs
6;45
30 trap bar deadlifts @185lb
60 knee raises
30 front squats @135lb (couldn't quite do 185)
+20lb weight vest
not bad for an old guy.
19:02
14:44 85# knee raises. Deadlift from block. Squat to 18in box
26 weeks preg/ 27 yo
Nice!
45 DL
60 V-Ups
45 FS
50 lbs DBs
8:57
30 deadlift
60 T2R 1’29”
30 front squat (10+10+10) 3’20”
bb@43 kg 2’43”
Time 7’28”
M/35/6’2”/210#
7:23 Rx’d
That’s moving!
Sweet.
Fantastic!
Damn!
Nice Work!
👍🏽!
Awesome!
30 deadlifts (sets of 15
60 toes to bar(sets of 5
30 front squats (sets of ten
135lb
M=6ft/110kg/
14:40
30 deadlifts
60 toes-to-bars
30 front squats
♂ 135 lb
M/32/5'11"/167
13:53
185 DL
135 FS
Sets of 6 on the TTB worked well for me.
8:15
Great job!
Scaled
30 dl @ 135#
60 abmat sit ups
30 fs @ 135# ( waaaayyyy too many sets) but glad I did it.
12:19
m/54/175
Great job. This is the exact scale I’m going to use later this evening.
Great job. This is the exact scale I’m going to use later this evening.
Nicely done Mike!
RXd at the Y.
14:55.
dl = unbroken. T2B = 6 x 10. FS (from ground) = 6 x 5.
t2b ~ 6 minutes. FS ~ 7 and easily the worst part.
Intermediate option:
For time:
30 deadlifts
60 knees-to-armpits
30 front squats
♂ 135 lb
11:00
11'57 @70kg BB
13:46 rx @95kgbw
Scaled the barbell to 155LB
16:19
deads-13-9-8
T2B-6-6-6-6-6-5-6-5-4
front squats-5-5-5-6-9
M/50-54 👨🏻🦳
Intermediate
30 DL 15+10+5
60 HKR 5*6
30 FS 8+7+6+5+4
TT -> 19:19
edit: HKR 5*12
Globo wod: sub for toes to bar are v-ups with a pvc pipe or stick. Dumbbells sub 50/75lb dumbbells, intermediate 35/50lb dumbbells. Men if 50lb dumbbells are the max available to you and you are at Rxed level increase deadlifts and front squats to 45 reps.