For time:
90 burpees to a target (12 inches above your reach)
45 bar muscle-ups
Alternate and break the two exercises up into as many sets as needed to complete the workout as quickly as possible.
Post time to comments.
Scaling:
In today’s gymnastics couplet, you can choose your own adventure — break the two exercises up and alternate between them however you need. Expect muscle fatigue to be a factor in this workout. Advanced athletes can try to maintain larger sets on the bar muscle-ups, while less-experienced athletes may choose to break the two movements into sets that minimize fatigue and allow for minimal rest. Breaks and rest periods are inevitable, however, aim to avoid hitting failure on either movement.
Intermediate option:
For time:
70 burpees to a target (6 inches above your reach)
35 chest-to-bar pull-ups
Alternate and break the two exercises up into as many sets as needed to complete the workout as quickly as possible.
Beginner option:
For time:
50 burpees
25 jumping pull-ups
Alternate and break the two exercises up into as many sets as needed to complete the workout as quickly as possible.
Resources:
The Burpee
The Kipping Bar Muscle-up
The Kipping Chest-to-bar Pull-up
The Kipping Pull-up
Coaches Corner: The Jumping Pull-up
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Tai Randall during Open Workout 24.3 at CrossFit Tradition in Port Saint Lucie, Florida.
Comments on 240401
126 Comments
12:21
Intermediate option
Scaled to:
70 burpees to target (6 inches above reach)
35 pull ups
Time: 12:04
M/33/5'7"/218lbs
E3MOM 7Rds ~ (20:00)
Burpees 70 (10 )
WidePullUps 30 (5,5,5,5,4,3,3)
Did this one in 7 sets of 10 burpees and 5 pullups. Did not want to redline but wanted volume. Sets of 10 were faithful burpees with enthusiastic jump. PullUps were wide and tough. Biceps were already fatigued from 30 pullups yesterday. Gassed by the end and PullUps went to failure. Work and rest was probably close to 1:1.5 (1:15,1:45). Good conditioning piece. Good burpees volume. Good pullups to failure.
Today was pushups/Squats, row2K, Isabel, core, then conditioning. 1.75 hours quick.
M / 31 y / 93 kg
Rx: 17:37 m
15rds: 6 burpee/ 3 BMU
Intermediate option:
For time:
60 yo w m 5’5” 140lbs
70 burpees to a target (6 inches above your reach)
35 chest-to-bar pull-ups
10:40
22:32 - scaled to intermediate
M/57/209/30.2%
14:47 Rx
15rds: 6 burpee
3 BMU
Intermediate option:
For time:
70 burpees to a target (6 inches above your reach)
35 chest-to-bar pull-ups
11 minutes
Intermediate scale, 8:20.
This was good practice on my C2B pull-ups. Did sets of 7 and 14 throughout. Unbroken on C2B except rounds 4 and 5 where I went 5-2. Burpees slow and steady. Missed 1 jump where I had to re-do.
51m/5'10"/180
m45 / 1.7m / 80kg
32 minutes. I have to admit, that my feet touched the wall on every muscle up, so these were definitely assisted. But it still felt brutal.
Intermediate
10:02, 🤢
33:38 90 burpees rx and 45 Jumping muscle-ups with the rings at chest level.
M/38/6’/172#
20:20 Rx
(15 rounds of 3 BMU and 6 burpees to 12” target. Tore hand with 12 BMU remaining.)
Christus surrexit!
Did this one today backs bee quite sore last few days
RX 90 burpees to 12” height
45 muscle ups
time 19:23
Male 21
90 burpee
45 chest to bar pull up
11:30
M/50-54 👨🏻🦳
Intermediate
(14 B+7 C2B)*7 rounds:
1:36+2:38+2:42+3:07+2:51
TT -> 12:54
No target for burpees
22:55
9:07
50 burpees
25 strict pull-ups
M/55/5’5”/150ish
For time-
90 burpees to 8”
45 C2B pull-ups
Broke 10/5
13:16
Intermediate
sub strict pull ups
12:02
Rx’d: 15:47
Broke up in sets of 10/5
Completed after 5x3 of squats from 240402.
Great job my man!
19:30 rx
Split
10rounds of
9burpees
4 ring muscle ups
+5 last five rings mu to finish the workout
9R
5 BMU
10 line facing burpees
- 10:46
17:19
rx
2 burpees 1 BMU
Round times
10 | 03:39 |
10 | 03:47 | +8 s
30 | 04:15 | +28 s
40 | 03:48 | -27 s
5 | 01:49 | -116 s
M 53/195/6’
Scaled bar muscle ups to jumping bar muscle ups from a 20” box.
16:33
JV: 15:10 (intermediate 70 burpees with 6in target& 35 jumping chest to bar pull-ups ).
MLA: 16:55 (beginner 50 burpees and 25 jumping pull-ups)
90 Burpee to 12 inch target
45 C2B
13:05
42 YOF 208 lbs
I got 70 burpees in and 35 ring ups (I used yoga straps on my pullup bar)
Did sets of 10 burps, 5 ups
23:47
1 burpee + 1 burpee pull-up
total 90 burpees and 45 jumping pull-ups
13:18
Rx 21:18
Split in 9 sets of:
10x burpees to a target
5x BMU
19:16
70 burpees tch
35 Bar MU
Beginner- 10x5 (50) burpees, 5x5 (25) ring rows.
Time- 10:20
63” 170lb
Scaled
90 Burpees to 12” target
45 Jumping Pull Ups
Score:
9:08
Rx’d
9 Rounds of:
16:58
Beginner option-modified burpees(50) and 25 ring rows - 5 min and 18 sec.
M/54y o/5'9"/151 lbs
21:31
scaled to regular burpees
subbed ring muscle ups for bar muscle ups
8:36- 70 burpees/35 pullups
Rx as 5 rounds of 18 burpees to target and 9 bar MUs
Female beginner
11:23
50 burpees
50 bent over rows 55 lbs (no pull up bar)
5 rounds, 10 reps each
Rx
11:00
9 rounds
10 burpees to target
5 bar muscle ups
M/34/175
23,24 Quarterfinalist
Awesome stuff!
44 YOM Rx
9 RNDS
10 burpee to target
5 BMUs
21:13
25:32 rx
Goal was to keep 9 rds under 3 min per round.
For time: Scaled way back. Felt really off today. Poor sleep this weekend.
30 Burpees
25 Ring Rows
TT: 5:19
Good job listening to your body!
37 / M / 5'9" / 140lbs
Burpees to 6" x50
Pull-ups x25
12:25
Had to do the burpees pretty slow and careful because of my wrist and shoulder.
M/32/5'11"/167#
RX 12:28
9 Rounds: 10 Burpees, 5 BMU's
Great job!
Scaled
75 Burpees
75 Ring Row
18:42
Rx:
9 RFT:
10 Burpees to 12” target
5 BMU
(16:27)
Well done!
50 Burpees
10 Pull Ups
15:19
90 burpees (12" target)
45 chest to bar pullups
Scaled and +
90 Burpees to target (but to 15" target above reach)
45 CTB pull-ups
15:39 (rounds of 10 and 5 respectively)
The target was to a beam in the ceiling of my garage (lowest thing hanging where something wasn't in the way) - I definitely felt that extra 3 inches. Pull-ups were more of practice getting as high as possible on the bar than for speed, hence the sets of 5 were broken too. I intended on stopping at the intermediate rep limits but hit those and decided "hey, why not do more"? Like Chris S. has said, "you can always do 1 more burpee".
14:24 rxd
Awesome work!
90 burpees to 12” target
45 chin ups - tried to get chest to bar - not great form. Probably a few no reps in there.
Started out doing EMOM alternating 10 burpees and 5 chin ups. Pushed through the last set to finish just under 17.
16:59
m/42/170 lbs
90 burpees
60 jumping pull ups
15.26
Then hanging hollow hold practice
First Workout posted:
M/37/168lbs
Intermediate:
70 Burpees
35 jumping pullups
(7 rounds 10 burpees/5pullups)
12:36
Rx 10:41
*Burpee/Bar Muscle-up
15/8-15/7
10/5-10/5-10/5
6/3-6/3-6/3-6/3-6/3
Those Burpees to 12” were pretty Brutal!
Wow, well done Derek.
Superhuman my man!
F/55/128
Home gym. Still to cold to use outside pull-up bar. Did C2B inside. Burpees have not been an issue since a long past open WOD (I belive it was 12.1) AMRAP of burpees in 7 minutes. 😵
90 BP with 12" reach
20/10/20/10/15/5/10
45 C2B (strict for last two sets)
12/8/9/5/5/3/3
14:23
For time:
50 burpees
25 CTB Pull-Ups
10:14
8:34
9 rounds: 10 burpees, 5 pullups.
That's still really fast, well done!
*only did 20 bar MU. Could only do singles
20 more than I could do, good job!
intermidiate
14:10
m49/180cm/77kg
For time:
70 burpees to a target (6 inches above your reach)
35 chest-to-bar pull-ups
6'46"
Very fast, well done!
Intermediate (70 burpees*, 35 C2B)
11:26
*burpees: tap ceiling 8.5" up
12:20
70 Bupees
25 assisted pullups
15 rds-
6 Burpees to 12” target
3 BMU
Awesome!
90 burpees to target (Rx)
45 chest to bar
15:54
m/42/215
50 burpees
25 pull up
9 minutes
90 Burpees to a targat (12 inch)
45 strict C2B pull Up
15+15+10+10+10+10+10+10 burpees
5+5+5+5+5+5+5+5+5 C2B pull up
19’57’’
Great job!
M/58yrs/83kg/178cm
100x Burpees
50x Jumping Pull-ups
50x Hanging Knee raises (14:46) (10s & 5s)
Followed by
100x Ring Rows
50x Press-ups (7:06) (10s & 5s)
12"00 9 sets of 10 burpees + 5 pullups + 5 dips
5 rounds
18 jumping pull ups
9 burpees to 12 inch target
Burpees were more exhausting then expected
Pre Wod EMOM and a half Squats 8x 95-135-165-185-185-205-235-235 with #53 KB lunges 5 sets of 16 mixed in
Did 5 Burpees and 2 sets of 5 PUs and dips per rnd x18 31:24
Nice work!
Intermediate option
11min59s
70 burpees to a target (6 inches above your reach) 7*10 (15.24 cm)
35 chest-to-bar pull-ups 7*5
Intermediate Option
10:27
Beginner option: 7:08
50 Jumping pull-ups
25 Burpees
15:03 as Rxd
45 yrs old. 👌🏼
Very well done!
Baller!
M- 53/ 5'7 / 210
Intermediate athlete
scaled to 70 jumping burpees and C2B pull-ups toes on box
11:23
Intermediate option
16:31
4:54 (scaled)
50 Push-Ups
25 Strict Pull-Ups
RXd in the home gym. Went with 2 burpees and 1 BMU for 45 rounds after seeing Patrick’s breakdown.
30:29.
two failed BMUs needed to be redone. This is the most BMUs I’ve ever done in a workout (I recall 30 for time in 2021) so it was more of complete than a sprint. Breaking 90 burpees over 30 minutes makes them a lot more tolerable….
Great work James! Those can get frustrating for sure, way to keep your head cool
Nicely done!
Scaled to
70 burpee to 11" target-both hands touch target--I got to 12" target on about 1/2 of the burpees.
15/30/45/60/70
35 strict ctb
8/16/24/30/35
18:56
m/54/175
Good job Mike!
intermediate split into 7x10 burpees and 7x5 pull ups.
11 mins 13 seconds.
It's a start..
And a good start at that, nice work!
魔鬼波比：50次 12：03：84 哑铃14kg
1 Bar Muscle up
2 Burpees to target (9 inches was the highest I had)
ripped my left hand in round 27 (22:30) then took 7min to do 3 more (careful) Muscleups to finish the 30 in 29:30 and finally did the last 15 reps as Chest2Bar Pull ups (3 reps each for 5 sets) to reach the 45 rounds in 34:41
Way to finish!
Great job pushing through the pain!
70 kettlebell swings 7x10
35 jumping pull ups 7x5
6min
Champions Club Scaling Notes
RANT
Hey fellas, attempting to get back at it here... I've been following year-to-date from 2004 for both myself and for the Champions Club. Any noteworthy workouts come up on here in the last week? No? You sure? Well, if you say so, then we'll bring up the 20-year CFJ article for April, which is The Moves. And if you don't mind, allow me address it in the only writing style I know, which is about as direct and straightforward as those stupid figure-8 intersections Michigan put in for the 12 mile and 14 mile on ramps to I-75.
About a year ago I had the idea that a lot of my messages aren't received as well as I'd like in the gym because I am competing for attention (mostly w/f safe), and am vastly outnumbered. Let's say I give an awkward lecture about someone's work ethic, or have a focused conversation with someone on their nutrition; the message is received well there but then they go to the car and flip on their phones, or go back home and scroll through pages and pages of information - some relating to fitness and some not - that push the gym conversation back in their brain. It's not completely lost the next day, but it's definitely not picking up where we left off. So earlier this month I decided that if I'm going to ask my people to subtract some of their media-consuming tools, I need to as well. I started leaving my laptop at the gym about a month ago, and then realized that we were in Lent, so figured I might as well just keep it going until Easter. While I don't have any Instagram or Facebook or whatever accounts, I really can get lost in the archives of CrossFit. I used to think that was a good thing, but how often was I pushing lessons learned at the sessions that day in the back of my mind?
I was brought up a Catholic lad with school uniforms and demerits, so you know I learned early on to give something up for Lent. Then at some point along the way someone told me to "do" a thing every day instead of giving something up; this usually resulted in something arbitrary like making my bed or putting the toilet seat down - and along the way I just kinda stopped doing things for Lent. Keeping my laptop at the gym went back to a major coaching lesson passed down from people like JoePa, Chip Kelly, Larry Brown, and Coach Glassman that subtracting is often better than adding. Less availability on the laptop meant more time in thought about the people who were actually in front of me that day, and more purposeful clicking when I did fire the laptop up at the gym during off-hours. I had no idea what was happening in the world before Lent, and I have even less now. It's hard to explain, but the tradeoff for that has somehow come with more progress as a coach, and I don't think that's a coincidence. This, of course, brings me to Coach's April 2004 CFJ article.
As a coach I need to really come to terms with my identity and what makes our gym special. In, say, 2015, I talked and talked and talked about having great people in our group and a teenage crew that was as good as there was around, but if I'm being real I put more time into running our website outside of session hours than keeping up with our people who needed it. The Champions Club was better online than it was in person. That is... not okay if my identity as a coach is being a teacher. But man, I do love the history of our site. I love some of the things I wrote and I think our peeps have also made great contributions to it as well. Plus all the workouts are recorded on there.
Right now I have zero interest in the content currently coming from CrossFit.com. I wish that wasn't the case, and in fairness to HQ, it's hard to follow Coach, and all of his Messperts just followed him to Broken Science, but I did hear something interesting when... man I'm a nerd... I was watching the Steve Jobs movie with the writer's commentary turned on: he said something to the effect of "audiences like to work, not just be given everything." In the last year or so I've really enjoyed digging back in the archives for stuff. It reminds me of a time when all we had to go on was like 4 pictures of a clean, and we'd have to work like hell to piece together the rest. I pulled up tons of threads from the old Message Board (which is still up) and found great comments under the daily WODs (using the Wayback Machine) that have all given me a much deeper understanding of where the workouts were in 2004 and what I am looking at when I see a workout posted today.
One of the mistakes I made early on as a coach was trying to just give people the answer right away; if they moved bad or missed a lift then that must mean I'm a bad coach. But recently I've been more comfortable finding that touch to give them juuuuuust enough to keep exploring on their own but not enough to ensure they'll succeed in that instant: they have to work for it. In fact, this is the only thing I think Coach might have missed the mark on in the article:
I think "works" should have been changed to "work ethic." And in particular, it was our work ethic to learn. We were rabid students scratching and clawing for every bit of grainy video or tiny thumbnail we could click on. The original CrossFit website was set up for us to not only work like never before physically, but mentally as well. Even the off-topic Rest Day posts challenged us. Luckily, all that stuff is still in the archives if we are willing to go digging, and I think you'll find it even more relevant today than it was 20 years ago.
SCALING QUESTIONS
Do you want to shade towards any of the 10 General Skills or go for best time?
What part of this is shaded towards getting better at CrossFit and what part is getting better at fitness in general?
Plan ahead of time or break it up by feel?
Honor system on the burpee jump (more than 12 inches) or keep the target?
NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
20 box jumps
10 push-ups
10 pull-ups
Nice rant Chris--only thing I have to add is back in the day never knowing exactly what time the next day's wod would be posted:) My poor family--I'd be checking every 10 minutes until it was posted--now they just know--at 8:02pm I'm checking the wod:)
Patrick, I need to get better at putting it into words because right now it's more of a feel thing. The best way I can see it now is a workout like today would have probably been something like 5 rounds for time of: 30 box jumps, 30 push-ups, 30 pull-ups if it were 2004-2008. If it was 2019-early 2020 it would have been SLIPS then AMRAP in 20 minutes of: 5 strict muscle-ups, 10 burpees with an honest jump. Those two options, to me, seem more geared towards improving overall fitness, whereas today's workout seems to be geared towards being able to hang with the group in a CrossFit competition (although, I am a BIG fan of the choosing your own adventure style of workouts.) The biggest shift I ever noticed was in the ballpark of the one you mentioned; in 2008-2009 there was a major emphasis on heavier movements, but I don't think that was from Rippetoe, I think that was from the 2008 CF Games being all short and heavy due to more people signing up than they were ready for. Then when Every Second Counts came out it made that area of CrossFit really appealing to people, myself included. Speed is the most common thing lost when doing workouts geared towards CF competitions. I've said it before but 23 Tabata squats is waaaay harder than 22.5 Tabata squats in the same way a 51 sec 400m is waaaay harder than a 51.5.
Mike, man that refresh button never had to work so hard. I would never go to sleep without knowing, which sometimes ended up ruining my night when Fight Gone Bad would come up on the screen.
Actually I take back a bit of what I said. Just caught up watching Nicole's presentation. Dope!
Chris, simply awesome as usual my man! I really do need to go back and read more of the OG stuff. But, I often find myself busy with 'other things' - I will do better. I will say that this last week was noteworthy by having a benchmark lady programmed for every training day - it was brutal and a great week for testing progress in fitness. I would try to point out shifts in programming and mainsite focus over the years as has been done before, but I couldn't do it better than you.
Intermediate Option:
70 burpees
35 pull ups with thick band
3 sets or 20/10 + 1 set 10/5
7:38
Globo wod: If your pullup bar isn't suitable for bar muscleups sub 90 chest to bar pullups if subbing for the Rxed version. If the bar isn't conducive to kipping sub 90 strict pullups. Intermediate sub 35 strict pullups if the bar isn't conducive to kipping. If you don't have bar muscleups or can do them but can't string them (less then 2 full rounds in 24.3) and can do kipping chest to bar pullups well spend 10 minutes on bar muscleup techniques then do 90 burpees to bar 12" over reach and 60 chest to bar pullups.
재밌겠구만~~