Guest Programmer - HWPO
July 22-Aug 4, 2024
On a continuously running clock:
On the 0:00
1-2-3-4-5-6-7-8-9-10 reps for time of:
Pull-ups
Front squats
On the 10:00
21-15-9 reps for time of:
Toes-to-bars
Hang power cleans
On the 20:00
3 rounds for time of:
10 bar-facing burpees
10 thrusters
♀ 65 lb
♂ 95 lb
Post times to comments.
Scaling:
There is a method to this madness. We have three consecutive couplets on a running clock. Each couplet should be completed in under 8 minutes in order to have enough recovery to continue on with good intensity. To be able to do this, you should pull back slightly on the first couplet and make sure you are not at max effort. Having a light weight and scaling the gymnastics to movements you are 100% comfortable with is important to hit the stimulus goal. That said, because you may scale to make the movements feel “easy,” you may fall into the trap of going too hard too soon.
This is threshold training — we need to work at or close to the threshold for three “intervals.” The first couplet has 110 total reps, the second has 90 total reps, and the last has 60 total reps. The degree of difficulty of the gymnastics movement lessens, but the range of motion increases. The most important factor is you, managing your effort. Speed has a cost and we need to save up to make sure we’ve got enough left over to buy out of today’s training!
GOAL: Threshold training
TARGETS
ADVANCED & BEGINNER: 6- to 7:30-minute time domain
Intermediate option:
On a continuously running clock:
On the 0:00
1-2-3-4-5-6-7-8-9-10 reps for time of:
Jumping pull ups
Front squats
On the 10:00
21-15-9 reps for time of:
Hanging knee raises to chest
Hang power cleans
On the 20:00
3 rounds for time of:
10 bar-facing burpees
10 thrusters
♀ 55 lb
♂ 75 lb
Beginner option:
On a continuously running clock:
On the 0:00
1-2-3-4-5-6-7-8 reps for time of:
Ring rows
Front squats
On the 10:00
15-12-9 reps for time of:
AbMat sit-ups
Hang power cleans
On the 20:00
3 rounds for time of:
10 bar-facing burpee step-overs
10 thrusters
♀ 35 lb
♂ 45 lb
Coaching cues:
If you’re finding it hard to keep an upright torso in the front squat, imagine there’s a rope attached to your elbows that is pulling up throughout the entire movement. Keep those elbows up and notice how your torso follows suit, helping you to maintain a neutral spine and sound squat mechanics.
Resources:
The Kipping Pull-Up
Jumping Pull-Up Demo
The Ring Row
The Front Squat
The Kipping Toes-to-Bar
The AbMat Sit-Up
The Hang Power Clean
Bar-Facing Burpee Efficiency Tips
The Thruster
Find a gym near you:
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Comments on 240724
116 Comments
did 1st couplet with 35# dbs
13:08
26:40, 6:40 and 17:40 for previous rounds
Rx 3:53 - 3:40 - 3:12
*With a BIG 4:30pm Class at my Affiliate!
Whoa! I underestimated this so bad. I realized I was in trouble quick. I know what the coaching says but I wanted the reps and the weights and it threw my time off.
1 couple- 18:34
2 couple- 18:41
3 couple- 22:57
total 1:00:12
I was smoked.
rx
4:53/4:59/4:43
M/38/6’/171#
6:58/6:45/6:16 Rx
Deo gratias
M55/150
75#
6:55, 7:30, 5:30
Unbroken/steady PU/FS, Broken T2B/HPC, unbroken/steady burpees/thrusters..A good one!!
Intermediate:
6:23
3:38
started the last round on the 18 minute mark - 6:16 (bar-facing burpees looked like grief burpees)
Finished at 24:16
As rx’d. 5:57 / 5:01 / 5:49.
Felt like I was just staying off of redline for most of this. Unbroken pull-ups and front squats. Broke T2B 7-7-7 / 8-7 / 6-3 and HPCs 12-9 / 10-5 / 9. Unbroken burpees and thrusters. This was crushing me by the end. These workouts are “fun” though – the built in rest adds an interesting component.
51m/5'10"/185
37 / M / 5'9" / 140lbs
1-2-3-4-5-6-7-8 reps for time of:
Pull-ups
65lbs Front squats
6:50
15-12-9 reps for time of:
Toes-to-bars
65lbs Hang power cleans
9:30
3 rounds for time of:
Bar-facing burpees x8
65lbs thrusters x8
9:03
Intermediate option:
On a continuously running clock:
On the 0:00
1-2-3-4-5-6-7-8-9-10 reps for time of:
Jumping pull ups
Front squats
7:43
On the 10:00
21-15-9 reps for time of:
Hanging knee raises to chest
Hang power cleans
5:30
On the 20:00
3 rounds for time of:
10 bar-facing burpees
10 thrusters
7:43
♀ 55 lb
1: 1-8 at 7mins rx - went too hot and needed to stop!
2: 5:26 scaled
3: 6:06
54 yo M/ 5'9"/ 151 lbs
6:40
6:42
7:21
total 20:43
scaled to 75 lbs
8:00 (only kipped set of 10 pull-ups, others were strict)
6:01
4:23
M/46/5’8”/165
Beginner: 3:45 w/ kipping pull-ups, 6:15, 6:55. 1k run 5:22
4:30, 3:18, 3:40
took a couple days off and plotted out how to do this at the beach with just a kettlebell and a door frame. same rep and time scheme.
pull ups on frame, strict.
overhead walking lunges.
7:38
toes to bar on frame.
hanging kb power clean switching arms in the middle ish.
5:16
burpees over KB
kb thrusters, x5 reps each side and switch.
5:54
That a great improvisation methodology, just shows that minimal equipment can still allow for an awesome workout.
Great job!
Rx.
4:24
3:22
3:05
Scaled NFT (not for time)
5 rds
10 ring rows
10 Kipping leg ups
6 burpees
6 strict press #65
knee still recovering, took out all leg stuff, tried to keep rep scheme and movement the same, was beat up from all the lower body stuff so decided to have a “chill” wod to recover.
Matt
6+7 at 8:00
95#
1+11 at 8:00
95#
3 rounds at 7:55
Holly
7+5 at 8:00
65#
2 rounds at 8:00
65#
3 rounds at 7:28
Rx’d:
5:19
5:18
8:00
First two went smoothly (except circuit two killed the grip!), but hit a wall in circuit 3. Good one though.
My Training on Wednesday afternoon, July 24.
1st Part:
On the 0:00
1-2-3-4-5-6-7-8-9-10 reps for time of:
Pullups
Dumbbell Front Squats 40 lb
https://www.youtube.com/shorts/z7__UqPXxn8
2nd Part:
On the 10:00
21-15-9 reps for time of:
Toes to bars
Dumbbell Hang Power Cleans 40 lb
I completed up to the Round of 15s.
https://youtu.be/qNAEcmYFMMU
3rd Part:
On the 20:00
3 Rounds For Time of:
10 Burpees Over Dumbbells
10 Dumbbell Thrusters 40 lb
I completed 2 Rounds.
https://youtu.be/SoU61ROj7po
Advanced everything except did ring rows instead of pullups. 65#
5:38
6:00
5:18
29:42 in total (advanced)
Round 1 (unbroken): 07:37
Round 2 (first two sets hang clean and TTB broken in 2 subsets): 11:46
Round 3 (unbroken): 10:18
This workout is a killer!
6:25
4:07 - subbed hollow rocks
5:06
75lb bar
M 50/180cm/77kg
Intermediate
Knees to elbows instead of Hanging knee raises to chest
12kg dumbbells
8:04
6:55
8:16
M, 56 165LBS
GARAGE GYM TEMP AROUND 97 degree F
RX'D @95 BB
ROUND 1 - 9:49
ROUND 2 - 20:06
ROUND 3 - 33:15 ( THRUSTERS WERE BRUTAL )
That is a hot gym.. great job
RX: 7:30,6:34,6:39
Rx
5:30
6:32
5:41
Scaled/subbed as follows
1-10
Pull-ups
Air Squats
21-15-9
TTB/KTE
HPC (65#)
3 RFT
10 Bar facing burpee step-overs
10 Push press (65#)
5:27; 5:53; 3:54 = 23:54 TT
Got to this really late (was concerned I might not get it in at all). Scaled/subbed due to knee pain. TTB/KTE were 8/13, 5/10, 9 respectively. HPCs were unbroken but were more like hang muscle cleans just like PP was more like shoulder press due to guarding how I was loading the left knee. Didn't make sense to try the FS and thruster even at a light load.
Oh, and fantastic job everyone! There were some really great efforts on this, especially those who went even heavier!
In RX
1-10
Pull Ups
Front Squats
05:43
21-15-9
T2B
Hang Power Clean
05:35
3 rounds for time
10 bar facing burpees
10 Thrusters
05:54
Clock stoped in 25:54
Rd 1 - 8:06.54
Rd 2 - 7:12.69
Rd 3 - 5:23.09
Total - 20:42.32
40# db front squats
40# db dual hanging power cleans
20# db thrusters
22:22
On the 0:00
1-2-3-4-5-6-7-8-9-10 reps for time
Pull ups
Front squats - 65lbs
21-15-9 reps for time of:
Hanging knee raises to chest
Hang power cleans - 65lbs
On the 20:00
3 rounds for time
10 bar-facing burpees
10 thrusters - 65lbs
F/S 65#
8:00 did all 21/15/9
65# hpc
10:00 did all 3 rounds
65# thrusters
Loved the workout!
On a continuously running clock: 25:19 total
On the 0:00
1-2-3-4-5-6-7-8-9-10 reps for time of: 7:30
Pull ups
Front squats - 65lbs
On the 10:00: 6:45
21-15-9 reps for time of:
Hanging knee raises to chest
Hang power cleans - 65lbs
On the 20:00
3 rounds for time of: 5:19
10 bar-facing burpees
10 thrusters - 65lbs
Rx
6:16
5:35
5:35
Nice work!
Completed all reps w/ Rx standards seconds within a 30min time cap. Subbed strict pull-ups for kipping at a BW of 215lbs.
YouTube Video:
https://youtu.be/OOduU5c2rBY?si=toVAULrYIJgk-tL0
Great!
Rx’d with 40lb DB’s for lifts, slightly uneven ground at glacier CG. Great pull-up bar at the playground…
8:40
18:00
31:00.
Actually thought the last round would be fastest, but of course not. Butt kicker and grip destroyer!
Nice work! What CG in Glacier?
Have fun.
Always love to see how you improvise as needed, based on circumstances & get it done. Good work, as usual!
Last round was rough! Good Work!
1-9 front squat
(missed the last set of 10 unfortunetly. didnt pace my self wih the weight. tried 95 lbs but it was slowing me down A LOT, so went down to 75lbs)
10:00
25-15-9
knees-to-chest
hang cleans
(completed all sets, 75lbs still)
18:00
3 rnds for time
10 burpees
10 thruster
6 minutes 48 seconds
total time 26:48
Great job; 95# is a lot to move this many ways/times!
Rx @135lb
5:53
6:44
6:58
Another 135# impressive!
0-10
1-10
strict pull ups
65# FS
7:55
10-20
21-15-9
Knee to elbow--arms in straps
65# HPS
15:24
20 min on
3 rnds
Full ext burpees
30# db's thrusters
31:18
m/54/175
I did not feel good after each round of these--rested 2'ish minutes and just wanted to finish.
Kind of bummed.
It was a lot & you pushed through. Well done!
Nice work Mike!
RX - 42.5kg
Finish time: 24.41
Part 1) 7.11
2) 5.55
3) 4.41
My score: 24.41
Good work!
Fast!
Rx 65lb bar bell
8:06
8:00
7:08
On the 0:00
1-2-3-4-5-6-7-8 reps for time of:
Jumping pull ups
Front squats
On the 10:00
21-15 reps for time of:
Hanging knee raises to chest
Hang power cleans
On the 20:00
3 rounds for time of:
10 bar-facing burpees
10 thrusters
#65
30:35
135lb on the barbell each movement, RX
1) 8:28
2) 6:25
3) 8:31
https://www.forthewilling.com/
https://www.forthewilling.com/
Whoa. 135# ! Awesome job!
You’re a Beast!
On a SmartFit Gym
With those fixed weight bars, 35 Kg
5:46
6:45
4:27
Not sure what that is; like the ones in parks sometimes? I've used those. Either way great job Rx!
Part 1 7:41
Part 2 6:14
Part 3 5:37
RX
Well done!
65-lbs bar
PU kipped 1-8, mostly jumped 9-10
I don't know how to measure. Is this good? Too light / too easy?
Seems good to me, based on the target. Nice work!
M 54/205/6’
Intermediate scale.
8:10
4:53
9:14
R1- 3:23
R2-14:50
R3-23:40
My form was gross🥵😵😆
M/40yo/173cm/80k
scaled 34k
1-2-3-4-5-6-7-8-9-10
pull ups (kipping)
Front squats
21-15-9
Hanging knee raises to chest
Hang power cleans
3 rounds for time of:
10 lateral bar burpees
10 thrusters
27:01
Rd 1: 5:14
Rd 2: 4:48
Rd 3: 4:39
Good work!
75# bar
Round 1: 7:36, all movements unbroken
Round 2: 6:19, 10 TTB/11 KTE, 10 TTB/5 KTE, 9 TTB, arms in straps
Round 3: 1:32 thru 5 thrusters of set 1. Cut it off when lower back started to go haywire. Gotta live to work out another day.
Fantastic workout design, HWPO. Many thanks.
61/5’8”/154
Agree about the WODs; they've been awesome! Always good to listen to those early warning signs. Great job on this!
Nice work Jim, first round unbroken too!
6:08 4:24 5:07
I used rings instead of the bar to try and limit exacerbating my foreign pain. The hang cleans were not fun!
Fast, Jonathan. Nice job.
Good work; hope the pain eases up!
R1- DNF ring rows 35#. Stopped at 8:30 to allow rest. Squat form
R2- 7:27 dead bugs, 35# unbroken
R3-9:22 step over, PVC pipe. Squat form.
1-8 pull ups and front squats
R1 6:45
R2 7:15
R3 5:21
M53 - Intermediate
R1 8:01
R2 5:33
R3 8:32
Nearly threw up after the second set of burpees - great workout :)
Was happy with these until I realized I was using the wrong bar, so only 27.5kg (60 lbs) instead of 35Kg (75 lbs).
Lesson is this, go lighter than you think!
Love it! Always a good feeling to know you hit it hard enough that you almost throw up.
Nice job & 60# is def. heavy enough!
7:45
6:30
7:10
R1-6:10
R2-5:22
R3-9:55
Hardest round for me
Great job & agree; those Thrusters at the end were tough for me.
9:05
7:32
7:12
Intermediate:
R1-5:20
R2:5:10
R3:5:57
Grippy! Plus thrusters & burpees oh my!
I second that thought. Nice times!
Beginner option:
On a continuously running clock:
On the 0:00
1-2-3-4-5-6-7-8 reps for time of:
Ring rows
Front squats
On the 10:00
15-12-9 reps for time of:
AbMat sit-ups
Hang power cleans
On the 20:00
3 rounds for time of:
10 bar-facing burpee step-overs
10 thrusters
♂ 45 lb
7:20
6:21
7:03
1-2-3-4-5-6-7-8-9-10 reps of:
Chin-ups
Sumo deadlift x185#
21-15-9 reps of:
Reverse crunches
Hang power cleans x95#
3 rounds of:
10 burpees
10 db push press x25#
Beginner option:
On a continuously running clock:
On the 0:00
1-2-3-4-5-6-7-8 reps for time of:
Pushups
air squats
On the 10:00
15-12-9 reps for time of:
AbMat sit-ups
Hang power cleans with med ball used a 30lb
On the 20:00
3 rounds for time of:
10 bar-facing burpee step-overs
10 thrusters
did do the last set. Wrist is messed up.
This was a challenge & as hard as you work, I am sure you more than just "checked the box"!
First segment: 7:36
Second segment: I completed 2 toes to bar in the round of nine at the 18:00 mark
Third segment: 25:55
Rx
everything went smooth (and UB) except the TTB. Forearms on fire 🔥
Round times
R1 | 05:13 |
R2| 04:49 |
R3 | 04:18 |
Well done!
As usual, great job. Very fast.
Round 1 (00:00-10’)
1-2-3-4-5-6-7-8-9
- Pull-up
- Front Squat (44kg- Rx)
Round 2 (10:00-20:00)
21-15-9
- T2Ring
- Hang Power Clean (34kg - int.)
Time: 8’00’’
Round 3 (20:00 to end)
- 10 bar facing burpees
- 10 Thruster (36kg - int.)
Time: 6’52’’
Total time: 26’ 52’’
Round 1 - 5:30
Round 2 - 15:45
Round 3 - 24:53
Aloha Guys,
Check out my YouTube video of me demoing the workout and some commentary.
Just an average Garage Gym CrossFitter trying to redefy the #DadBod
Link to video - https://youtu.be/YjdNodslyWw
nice video and cool garage gym man 🍃
just my opinion, try to keep the camera steady and not following the bar 🙂↕️
keep it up!
Glad to know I’m not the only who suffers on bar-facing burpees. Nice Work!
Cool. Great job!
intermediate
4’43”
5’21”
4’48”
Nice!
7:04
6:45
cap 5’: 2 rounds
Globo wod: Dumbbell sub are 2 dumbbells 25/35lbs for all the weighted movements. If a pullup bar isn't available sub upright rows 65/95lb barbell or 25/35lb dumbbells for pullups, v-ups for the toes to bar, and burpees over the barbell or dumbbells.
재밌겠구만~~