Guest Programmer - HWPO
July 22-Aug. 4, 2024
Complete as many rounds and reps as possible in 5 minutes of:
5 deadlifts
10 chest-to-bar pull-ups
15 push-ups
Rest 2:30 after each 5-minute interval. Repeat for a total of 3 intervals.
♀ 155 lb
♂ 225 lb
Post reps to comments.
Scaling:
Some of you may quickly recognize this rep scheme, as it follows the classic 5-10-15 rep scheme we see in Cindy or Mary. We’ve got a slightly more intense format, however, splitting the effort into three 5-minute intervals. This will help with intensity, and give us time to reset and recover our grip and triceps to help continue to accumulate reps.
Start each AMRAP from the beginning, as if you were starting from scratch. The idea is to give you a target to hit in Rounds 2 and 3. Athletes who struggle with pull-ups or push-ups can use this workout to figure out how to manage the movement. Will breaking up the movements help you stay consistent for all 3 rounds? If in Round 1, you complete 5 rounds but in Round 3, you complete 2 rounds because you had to rest longer between push-up sets, you’ve learned something!
Athletes who already know they struggle with pull-up and/or push-up endurance should look to the intermediate option. This will allow more continuous movement and potentially more successful volume at the end of the 15 minutes of work.
GOAL: Posterior chain and pulling endurance + threshold training
ADVANCED ATHLETE TARGET: 1 round every 1-1:15, and consistent sets on chest-to-bar pull-ups and push-ups
BEGINNER ATHLETE TARGET: 1 round every 1:30-1:40, and consistent technique for all rounds
Intermediate option:
Complete as many rounds and reps as possible in 5 minutes of:
5 deadlifts
5 chest-to-bar pull-ups
10 push-ups
Rest 2:30 after each 5-minute interval. Repeat for a total of 3 intervals.
♀ 135 lb
♂ 185 lb
Beginner option:
Complete as many rounds and reps as possible in 5 minutes of:
5 deadlifts
7 ring rows
9 band-assisted push-ups
Rest 2:30 after each 5-minute interval. Repeat for a total of 3 intervals.
♀ 65 lb
♂ 95 lb
Coaching cues:
Keep your knees straight from start to finish in the push-ups. Lower your body down such that your chest, hips, and thighs touch the ground at the same time. Then, press into the ground to separate your chest, hips, and thighs from the floor at the same time. Start and finish each rep with your arms completely locked out.
Resources:
The Deadlift
The Chest-to-Bar Pull-Up
The Push-Up
The Ring Row
Find a gym near you:
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Comments on 240730
131 Comments
1+15
1+7
1+6
DL bb@ 65 kg
Chest to ring pull up
Push up
3r+ 2 reps
3r + 2 reps
3r + 3 reps
Tot 277 reps
M/55 👨🏻🦳
Intermediate
3x3 rounds
Used 155lb:
3 round and 10 c2b
3 rounds and 3 c2b
2 rounds and 7 pushups
5 deadlifts
10 pull-ups
10 dips
2 , 1 2/3 + 5 dips, 1 1/3 + 9 pull-ups
(accidentally did 205# instead of 185#! 185# would have been better)
M/57
200 reps
Complete as many rounds and reps as possible in 5 minutes of:
5 deadlifts
5 jumping pull-ups
10 push-ups with foam roller in front of knees
Rest 2:30 after each 5-minute interval. Repeat for a total of 3 intervals.
♀ 135 lb
3 rounds 12 reps
3 rounds 10 reps
3 rounds 14 reps
M/38/6’/171#
3+2/2+28/2+7
C2B killed me.
Deo gratias
Rx 145-135-125 reps
4 rounds + 25 reps
4 rounds + 15 reps
4 rounds + 5 reps
Rx, pull-ups were the limiter
2, 2, 1+12
M- 53/ 5'7 / 220
Intermediate scale (C2B pullups toes on box)
round 1- 4 rounds + 3 DL
round 2- 4 rounds + 5 DL
round 3- 4 rounds + 5 DL
total 253 reps
As rx’d, 3 rounds / 2 + 6 pull-ups / 2 + 1 pull-up.
Spicy. Unbroken deads. Pull-ups in sets of 5 until they deteriorated a bit in intervals 2 and 3. Push-ups 10-5. Started to get a serious hotspot on pull-ups in round 2, so put on gymnastic grips for the last round, which minimized the damage.
51m/5'10"/185
5 DL (88kg), 15 Ring L pull-ups, 15 PU
5DL, 5 RLPU
5DL, 5 RLPU, 15 PU
5DL, 5 RPU, 15 PU
5DL, 5 RPU, 15 PU
5DL, 5 RPU, 15 PU.
243 reps Rx
M/46/5’8”/165
M55/150
Scaled to 175#, regular pullups.
3+5, 3+5+5, 3+5+10. 310 reps.
Pull-ups slowed things down is what I'ver learned..
Rx
Set 1: 3 Rds + 3 reps
Set 2: 2 Rds + 27 reps
Set 3: 2 Rds + 10 reps
M/40yo/173cm/80k
5x185lb DL, 5x kipping pullups, 10x pushups.
3x4 rounds
R1: 3+7
R2: 3
R3: 2+7
Intermediate option 5/5/10 @185
Missed 3 straight days for personal issues. Back online today, Thursday 8/1 so I did 7/30, scaled:
5x 155lb deadlifts
10x pull-ups
15x push-ups
Part 3 pull-ups were pathetic.
3 intervals of 5 min
3 rounds per interval
135# DL
5-5-10 reps per round of DL, Chest-to-bars, Push-Ups
* Chest-to-bar form still needs work. Can’t string 5 in a row together unbroken, and not getting chest high enough on the bar.
DLs and PUs were easy. Could have gone a bit heavier on the DLs. Could have gone for sets of 15 on the PUs.
My Training on Wednesday afternoon, July 31.
Complete As Many Rounds and Reps As Possible in 5 minutes of:
5 Deadlifts 227 lb
10 Strict Chest To Bar Pullups
15 Pushups
Rest 2:30 after each 5-minute interval. Repeat for a total of 3 intervals.
I completed 4 Rounds + 10 Deadlifts + 8 Strict Chest to Bar Pullups.
https://youtu.be/pfJSq5QbnkY
Mods:
5 Strict Ring PU
5 SB Deads (150)
15 Pushup
3/3/2+1
Rx weight and rep scheme/ 155#
rd1- 2+8
rd2- 2
rd3- 2
Rx
3 rounds+ 15
3 rounds
3 rounds+ 5
M/35/230lbs
Hay(16/190lbs)
Kinda intermediate
DL @185lbs, 10x jumping C2B, 15 push-ups
3 rounds+ 18
3 rounds+ 11
3 rounds+ 12
Rx
4 +15reps
4
4
tiempos de ronda
AMRAP 1
R1 | 01:16 |
R2 | 01:43 | +27 s
R3 | 01:52 | +9 s
Ø 01:37
Tiempo restante: 00:09
AMRAP 2
R1 | 01:21 |
R2 | 03:36 | +135 s
Ø 02:28
Tiempo restante: 00:03
AMRAP 3
R1 | 01:29 |
R2 | 02:14 | +45 s
R3 | 01:15 | -59 s
Ø 01:39
Tiempo restante: 00:02
Guest Programmer - HWPO
July 22-Aug. 4, 2024
Complete as many rounds and reps as possible in 5 minutes of:
5 deadlifts
10 chest-to-bar pull-ups
15 push-ups
Rest 2:30 after each 5-minute interval. Repeat for a total of 3 intervals.
♂ 145 lb
Scaled/adapted for Globo gym.
5 AMRAP:
5 KB deadlifts (35 lb each)
10 DB shoulder press (15 lb)
15 incline pushups on box
RX
1: 3 rounds
2: 3 rounds
3: 2 rounds + 5DL + 10 CTB + 5 PU
Male 56YRs YOUNG
168LBS 5'9''
ALL RX'D
5 Deadlift 225lb
10 Chest To Bar Pull Ups
15 Push Ups
1. 3 rounds ( 90 REPS )
2.- 2 rounds ( 60 REPS )
3.- 2 rounds+ 8 ( 68 REPS )
TOTAL 218 REPS
4
3+5
3+1 Rx
In Rx
5 Deadlift 225lb
10 Chest To Bar Pull Ups
15 Push Ups
1.- 3 rounds + 5 Deadlift
2.- 2 rounds + 10 Push Ups
3.- 2 rounds+ 5 Deadlift
4
3+20
3+2
190lbs
54 yo M/ 5'9"/ 151 lbs
3 rounds + 1 deadlift
2 rounds + 5 deadlifts + 5 chest to bar pull-ups
2 rounds + 4 deadlifts
225 total reps
As Rx'ed
Beginner: 4, 3 1/3, 3 rds w/ kipping pull-ups & regular push ups. Ripped a callous. 1k run 5:17
Intermediate *regular pullups*
5+17/4+6/4+1
rx’d reps but barbell @ 135#:
3+10
3+2
3+5
CTB was rough
Rx
3+3 deadlifts
2+5 push ups
2+ 6 pull ups
R1: 3+9
R2: 3+6
R3: 3+6
3+5+10
3+5+2
3+1
At Kootenai CG, used 160 for DL(all weight I have), no pull-up bar so subbed 5 per arm bent over row with 1.5pd KB. Traveling is making me miss out on lots of pull-ups…
Great job getting in work with what you have available; hope you're back to a spot with a pull up bar soon!
Rx’d:
Rd 1: 4 rounds + 5 reps (125 reps)
Rd 2: 3 rounds + 7 reps (97 reps)
Rd 3: 3 rounds + 0 reps (90 reps)
Total reps: 312
Fun one! C2B was limiting factor.
Awesome job my man!
Well done @ Rx!
Crushed it bro!
1st - 3 Rounds
2nd - 2 Rounds + 5 deadlifts
3rd - 2 Rounds + 5 deadlifts
Rx
3+9
3+5
3+6
Awesome!
Great consistency and that gain on the last one!
Impressive! Especially Rx; nice job!
5 DL @ 135
5 C2B
10 push-up
R1= 5 rounds
R2= 4 rounds
R3= 3 Rounds
5 DL @ 90kg / 5 Pull-Up / 10 Push-Up
R1 = 01:36 min
R2 = 01:45 min
R3 = 01:52 min
2
1 + 10
That's fast!
185# barbell
R1 5 deadlift/8 pull-ups/15 push-ups
R2 5/7/15
R3 5/7,6,5 pull-ups/15
3 Rnds + 6 pull-ups
3 + 5 pull-ups
3 + 4 pull-ups
Pull-ups my weakness today. Too many too long breaks. Disappointed to not hit 4 rounds at least once. Still, lots of good work.
61/5’8”/154
Definitely lots of good work there; nice job!
Good work indeed, nicely done Jim!
Rx:
- 1 set: 2 round + 14 reps
- 2 set: 2 round
- 3 set: 1 round + 11 reps
Intermediate Option
4R+14 (grips)
3R+10 (gloves)
4R+5 (grips)
Complete as many rounds and reps as possible in 5 minutes of:
3 rounds, 5 reps; 3 rounds; 3 rounds
5 deadlifts - 95 lbs
10 chest-to-bar pull-ups
15 push-ups
Rest 2:30 after each 5-minute interval. Repeat for a total of 3 intervals.
4 rounds
4 rounds
3 rounds
Excellent!
Great job!
42 YOF 210 lbs
Push-ups on knees
DL 105 lbs
1 full + dead and 7 rings
1 full + dead and 5 rings
2 full. Last 2 push-ups were messy. I accidentally switched the ring ups and push ups. Oh well 🤷
Good work!
Good job adding a round at the end!
Interval 1: 4 rounds
Interval 2: 4 rounds
Interval 3: 3 rounds
Great job!
Rxd in the garage gym.
2 rounds + 5 DL + 8 CTB
2 rounds + 5 DL + 10 CTB
2 rounds + 5 DL + 2 CTB
pretty consistent albeit not the intended stimulus. CTB were all kipping singles and took a huge chunk of time each cycle. Should have done PU or dropped to 5 reps. Live to fight another day!
Still got solid work done on CTB & good amounts of reps!
Good work!
Good work, James. Yeah, C2B were fkkin me up as well.
Intermediate
185 lbs 5-5-10 after first round ended up just doing pull-ups.
1 - 5 rounds
2 - 4 rounds
3 - 3 rounds + 5
Good work!
Rx reps - DL @ 120#/alternated jumping & toe assisted pull ups/alternated HR & from knees push ups
I1: 4 rounds + 5 DLs
I2&3: 4 rounds even- last push up right @ the buzzer
Great WOD! Loved the breaks to focus on flaws/weaknesses & reset for each interval
Great job Favo! I considered Rx rep numbers today with regular pull-ups, but decided I needed more CTB work instead and reduce some wear and tear on the elbows with less push-ups.
Thanks! Was definitely a consideration for me to reduce reps, but knew I wasn't getting C2B today, so opted for the practice with toe assisted PUs & HR push ups mixed in to focus on form & eventually getting one or both strict, while still moving! Far to go, but it helps to have company on the journey!
Great work, as always, Favo!
M/51/225#/5'11
Scaled
5 Deadlifts: 185#
10 Pull-ups (no C2B)
15 Push-ups
2+14, 2+8, 2+5
Nice work!
Beginner option:
Complete as many rounds and reps as possible in 5 minutes of:
5 deadlifts
7 ring rows
9 band-assisted push-ups
Rest 2:30 after each 5-minute interval. Repeat for a total of 3 intervals.
95 lbs
3+13
4+10
4+5
Great!
Good work Charles.
Thanks Favo and Jim same to u guys!
Intermediate
3 rounds +5
2 rounds +5+4
2 rounds +5
Great job!
M/49/6'2"/185#
Scaled/modified to 185# DL's and inverted rows the rest as rx'd
R1 - 3 rds + 5 + 4
R2 - 3 rds + 5
R3 - 3 rds + 5
***inverted rows were the worst part nowhere to hide broke up 7/3 then to 6/2/2
Good job pushing through the rows!
Nice work!
3 rounds
185 lb deadlift
Intermediate
Interval 1: 4rds + 5 + 1
Interval 2: 4rds + 5
Interval 3: 4rds
Wasn't sure what weight the DLs were going to be done at, but warming up to 185 ended up being ok for the left knee this morning. CTB pull-ups started ok, but ended up being all singles in the last interval.
Awesome job! Glad the knee is cooperating with the plan to keep moving!
Well done Linc.
Nice consistency! Fantastic, brother
Thanks ya’ll!
Rx
C2B were the main difficulty. Only got them UB for the first round of the first set. Otherwise Dod sets of 3 or 2 😕
AMRAP 1: 3+7
AMRAP 2: 2+12
AMRAP 3: 2+9
Great job!
Excellent that's a lot of DLs @ Rx weight!
6 rounds of:
sumo deadlifts 225# x5
chin-ups x10
push-ups x15
24, M, crossfit beginner, 85kg bb, intermediate Version
Intervall 1:
Round 1: 00:51
Round 2: 01:09
Round 3: 01:28
Round 4: 01:17
Intervall 2:
Round 1: 01:15
Round 2: 01:50
Round 3: 01:28
Round 4: Only Deadlifts in 00:27
Intervall 3:
Round 1: 01:15
Round 2: 00:45
Round 3: 02:06
Round 4: Only Deadlifts and 3 Pull ups in 00:51
Every Round 5 Deadlifts, 5 Pullups, 10 Pushups
Great!
2+11
2+10
2
Nice!
Rx
3+11
3+26
4
Good work!
Way to finish strong.
Nice increase on rds!
Agree with Nick - great job with extra push at the end!
Kipping on C2B got better during the wod that’s why rounds increased 😄
Inter
1. 5 rds
2. 4 rds 6 reps
3. 4 rds 1 rep
Well done!
Good job!
Nice job!
rds 1. 4 round + 5 push UP
rds 2. 3 round + 6 pull UP
rds 3 . 3 round + 3 dl.
goog workout i like this format with intervals ❤️
Great job!
Well done!
intermediate
4+5
3+7
3+2
114reps
Nice!
1. 4 rounds + 5 deadlifts + 5 pull ups
2. 3 rounds + 5 deadlifts + 5 pull ups
3. 3 rounds
70 kg
Nice work!
1. 4 rounds
2. 3 rounds 6 push ups
3. 3 rounds 1 deadlift
80kg deadlift
Good work!
Intermediate - 4-3-3, last round of deadlifts finished me off.
Nice job!
54, M, scaled 65# bar, otherwise Rx. 10 days off was good for lazy but lazy is good for nothing!
Welcome back to the mix!
I'd say it gets easier...but...great job getting back to it!