For time:
50 double-unders
40 wall-ball shots
30 box jump-overs
20 ground-to-overheads
10 burpee pull-ups
20 ground-to-overheads
30 box jump-overs
40 wall-ball shots
50 double-unders
♀ 14-lb medicine ball to a 9-foot target, 20-inch box, and 95-lb barbell
♂ 20-lb medicine ball to a 10-foot target, 24-inch box, and 135-lb barbell
Post time to comments.
Scaling:
Today’s workout is a pyramid-style chipper. Pace yourself on the way up with smooth double-unders, focused on breathing and relaxing your shoulders. Go for 3 to 4 sets on the wall-ball shots — a good game plan could be 12-10-10-8 or 16-14-10. On the box jump-overs, stepping down off the box is a great way to moderate your heart rate to get you ready for the ground-to-overheads. The ground-to-overhead weight should be touch-and-go for at least 6 to 8 reps, though singles are OK for today. For this movement, you can choose how you get it from the ground to over your head — snatch or clean and jerk. On the burpee pull-ups, step in and out to keep moving, rather than doing a few fast reps, followed by a break. Be mentally prepared to get right back into the ground-to-overheads. The goal is sub-20 minutes for most and sub-17 minutes for the elite.
Intermediate option:
For time:
50 double-unders
40 wall-ball shots
30 box jump-overs
20 ground-to-overheads
10 burpee pull-ups
20 ground-to-overheads
30 box jump-overs
40 wall-ball shots
50 double-unders
♀ 14-lb medicine ball to a 9-foot target, 20-inch box, and 65-lb barbell
♂ 20-lb medicine ball to a 10-foot target, 24-inch box, and 95-lb barbell
Beginner option:
For time:
60 single-unders
30 wall-ball shots
20 box step-overs
10 ground-to-overheads
5 burpee pull-ups
10 ground-to-overheads
20 box step-overs
30 wall-ball shots
60 single-unders
♀ 10-lb medicine ball to a 9-foot target, 20-inch box, and 55-lb barbell
♂ 14-lb medicine ball to a 10-foot target, 24-inch box, and 75-lb barbell
Coaching cues:
In the burpee pull-up, draw a line on the ground directly underneath the pull-up bar. For every rep, aim to get your feet on that line before jumping up to the pull-up bar. As you get good at this, you can begin jumping without looking for the bar because you know exactly where it’s going to be. Simply jump, grab, and pull.
Resources:
The Double-Under
The Wall-Ball Shot
CAP Demo | The Lateral Box Jump-Over
The Power Snatch
The Clean and Jerk
The Burpee Pull-Up With Greg Amundson
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Comments on 240920
117 Comments
25# dbs, subbed:
10 BPUs
20 thrusters
30 back extensions
20 ground-to-overheads
10 BPUs
20 ground-to-overheads
30 back extensions
20 thrusters
10 BPUs
18:08
M/55
Intermediate.
1st rnd SU:DU in rate 2:1; 2nd rnd 100 SU
TT - > 29:39
17:35, used 95lb and 14lb wallball
M56/150
50 jump double-tap
40 WB 20#--10'
30 box jumps 20'
20 snatches 40# DB alt.
10 burpee pull ups
20, 30, 40, 50
14:27
Rx 14:09
*Alongside some heavy hitters at the 4:30pm Class!
WB 20lb 9ft
-13:40
M/38/6’/175#
24:12 Rx
Those clean and jerks were horrible.
Deo gratias
Intermediate option:
For time:
50 double-unders
40 wall-ball shots 4kg
30 box jump-overs
20 ground-to-overheads (clean and jerk) 20kg
10 burpee pull-ups
20 ground-to-overheads
30 box jump-overs
40 wall-ball shots
50 double-unders
16:00
22:12
26:10
50 single-sided
40 wall-ball shots, 20#, 10'
30 box jump, 20"
20 ground-to-overheads,95#
10 burpee pull-ups
20 ground-to-overheads, 95#
30 box jump-overs, 20"
40 wall-ball shots, 20#, 10'
50 single-unders
As rx'd, 25:04.
First set of dubs went great, was done in 40 seconds. Broke wall balls 20-10-10, slow and steady on the box jumps. This started to get ugly around the G2OH – did snatch for the first round of these, all singles, resting after every 5. For the second round, I did power clean/push jerk, also resting after every 5. From there on out, it was managing the redline. Last round of wall balls was 10-10-10-10. Had a chance to finish sub-25, but messed up on the 45th double-under.
51m/5'10"/185
13:52 rx
25:40
95lb gto
Intermediate 16:24
RX apart from barbell at 75lb
Time - 21:46
22:14, intermediate
22:25 with 95lbs. on GTOH’s, otherwise as rx’d. Snatches through the second 20. 3 sets on double unders both rounds but only because I tripped twice. Round 1 because of speed, round 2 because of fatigue. Plan was to pace going in but still got punched in the face.
45/176cm/173lb.
M/51/225/5'11
Beginner option
Subbed bb thrusters for wallballs
19:54
44 yom Rx 19:31
beginner option 17:47, subbed rope for ski erg 200m.
15:45 as written
14-lb medicine ball to a 9-foot target, 20-inch box, and 95-lb barbell
RX
BB : 135 lbs
WB : 20 lbs
Time : 19:50
Well done!
Rx’d: 22:07
Box jumps clean over box
G2O’s slowed me down more that expected
M/41y/170lbs/68”
-N. Brandt
Great job dude! I definitely don’t have hops like that to get clean over the box.
Very impressive!
I would so faceplant trying a box jump over. That’s a lot of explosive strength, CN.
25:13 Rx
Awesome job Rx’d, Brian
Well done!
Intermediate
substituted db front squat and press for wall balls
18:20
15:58
Quick! Nice!
Crushing it! Nice work Luis!
Awesome job!
Rxd
26:50
Nice Jon!
18:40
Intermediate scale
Sub s2o with dual kb hand snatch, 10kg
Great work!
M- 53/ 5'7 / 220
Intermediate scale
28:03
15:25
Ha. I feel that. Great time on this!
For jump rope, you could jump back and forth over something short, like a dumbbell or barbell, or even just an imaginary line. Anything to keep the HR and intensity up for the same duration.
22" box, 85-lbs barbell, 2x15lbs dumbbell thrusters
20:00 exactly
Way too slow on the bar. 50-50 snatch/C&J, switched every 5, burned 8+ mins on middle 50.
Still a good time!
Nice Michael!
Did yesterday's row/run/FC grinder. Results, such as they are, there.
Nice work, bro. That was indeed a grinder, notwithstanding the direction to decrease the intensity.
Good job Jim!
Well done Jim!
Rx 26:10
Sub double unders for 60 singles
Round 1 ground to overhead did
Clean & Jerk 135lb
Round 2 ground to overhead did
KB Snatch 45lb
M 42 6'3 220
Beginner option, 10 lb 3 rounds 36:01
Nice job & welcome back!!
Did our Friday Bulletproof workout instead
16 min AMRAP (240918 Intermediate'ish)
400m run
6 Burpees (high as possible)
8 TTB
10 Weighted Walking Lunge (2x16kg KB)
4 Rounds
3 min rest, then
7 Rounds for time (16 min cap) w/ 20# Plate Carrier
45m Odd Object Carry
10 Wall Ball Shots (16#, 10’)
4 Pull-ups
14:00
Odd objects were: Wood 20x24x30 box, BB w/ a 25# plate, ~50# sandbag, ~35# sandbag, 45# plate, 25# plate, 32kg KB. Had to pick your poison for that - I did 1 of each except the 25# plate. Doing that AMRAP before the rounds made the rounds rougher.
Cool! Love the "odd objects" bit; adds a real element of needing to adapt there. Nice work!
I can imagine that BB + a plate carry being sporty! Creative work, Lincoln.
Nice work, man! Who makes your Bulletproofs? Is it like a military PT group or something?
Good job Lincoln!
Thanks ya’ll!
Jim, that BB was sporty and so was lugging that box around!
Nick, it is military, folks from around the unit come to participate. One of the guys from my section typically comes up with the workouts and runs his ideas by me for a little guidance. It was the other way around today since he wasn’t going to be there. Occasionally, someone from another section comes up with the workout but we almost always facilitate it when that happens.
M/54/70”/165
Mod WB w/ 35# BB thruster
95# G2O
18:52
Terrific job!
Way to go Steven!
Subbed lateral DB jump overs for DUs
Added 200 singles at end total 23:14
Nice work!
Well done with some fast singles @ the end!
Good job Jonathan!
25:29 Rx
Good work!
Nice Mike!
Flying! Nice work!
Well done!
Awesome!
Holy fk!
Good job Troy!
18:44 Rx
Great job @ Rx!
Great stuf!
Awesome!
Nice Jean!
For time:
60 single-unders
30 wall-ball shots
20 box step-overs
10 ground-to-overheads
5 burpee pull-ups
10 ground-to-overheads
20 box step-overs
30 wall-ball shots
60 single-unders
12- lb ball , 18" box , jumping burpee pull-ups,75 lbs gd to overhead
18:03
Nice!
Intermediate option except with 100 singles
Had to switch to box step overs on the second round
20:15
Great time!
RX: 15:38
Well done!
Terrific!
Attaboy Nick!
Fantastic time!
Modified/Scaled:
100 single-unders
40 wall-ball shots
30 box step-overs
20 ground-to-overheads (push press)
10 burpee pull-ups-jumping
20 ground-to-overheads
30 box jump-overs
40 wall-ball shots
100 double-unders
♂ 20-lb medicine ball to a 9 foot target, 20 inch box, and 55-lb barbell
16:47
Got confused & did extra 10 BP PUs, but hey, I love a good chipper! The more work, the better. Now I have to heavy up the BB!
Last one^ *100 SINGLE unders*
Great job Favo!
Extra burpees...ugh. Good for the body, hard on the brain.
THEE Indomitable!
M/ 91 kg /31 y
Intermediate : 17:41 m
Great sub @ sub 20!
*job*
Well done!
M 41 203# 69”
Rx 28:59
Good work!
Nice Anthony!
Hell yeah RX
Rx 18:34
Nicely done @ Rx!
Very good!
Rx, time 35’06’’
(Ball 11,5kg)
Intermediate with GTOH(Push-press):
18:47
Nice work!
Normally I go for the intermediate option, however as I can’t do double unders today I opted for beginner. Did it in 9:56. As this was around half the suggested duration decided to do it again and race my previous time. Finished it in 10:01 so not quite but nearly!
Nice job going for a little extra!
Awesome going for round 2, great job!
Intermediate (Rx with 95 lb barbell)
18:03
6'1"-195/33
Great job!