3 rounds for time of:
21 front squats
15 box jumps
9 strict handstand push-ups
♀ 105-lb barbell and 20-inch box
♂ 155-lb barbell and 24-inch box
Post time to comments.
Stimulus and Strategy:
Today’s workout is a short-to-moderate duration effort and is going to take some mental fortitude to push through the front squats. The goal is to choose a weight you can hang on to for all 21 reps. This shouldn’t be easy, but it also shouldn’t be extremely hard. It should be a grind. After the front squats, be careful on your first box jump. Plan to jump a little higher than you think you need to. For the handstand push-ups, choose an option that allows you to complete your reps in 1 minute or less.
Scaling:
Reduce the loading of the barbell and the height of the box.
Maintain the stimulus of the jump unless you have an injury or limitation, in which case you can switch to a step-up. For the handstand push-ups, consider performing dumbbell shoulder presses, or pike push-ups.
In case of injury or limitation, perform your squats to a target or perform air squats. For the box jumps, reduce the height and perform step-ups or 30 seconds on the bike. For the handstand push-ups, consider a single dumbbell shoulder press or push-ups from the knees.
Intermediate option:
3 rounds for time of:
21 front squats
15 box jumps
9 dumbbell shoulder presses
♀ 75-lb barbell, 35-lb dumbbells, and 20-inch box
♂ 115-lb barbell, 50-lb dumbbells, and 24-inch box
Beginner option:
3 rounds for time of:
15 front squats
12 box step-ups
5 dumbbell shoulder presses
♀ 35-lb barbell, 15-lb dumbbells, and 12-inch box
♂ 45-lb barbell, 20-lb dumbbells, and 20-inch box
Coaching cues:
When you are front squatting, find a spot on the wall above your natural gaze. This spot is where you want to drive your elbows throughout each of your reps.
Resources:
The Front Squat
The Box Jump
The Strict Handstand Push-Up
The Box Step-Up
The Dumbbell (Shoulder) Press
Handstand Push-Up Variations
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Comments on 241220
81 Comments
3 rounds in 19:23 of:
21 front squats, 105#
15 box jumps, 20"
9 handstand push-ups to target
As rx’d, 12:56.
This went pretty well. I was concerned about that volume of front squats, but they were okay. Broke them 7-7-7 for all rounds. Slow and steady on the box jumps – again, those went pretty well considering the tax on the legs from the squats. HSPUs unbroken except round 3 (7-1-1) – the shoulders were very fatigued, presumably from the strain of holding the barbell in front squats.
52m/5'10"/185
M56/150
3 RFT-
21 F.S. 105#
15 box jumps 20"
9 Feet on 30' box, hands on 10# wts strict push-ups
9:14
155lb front
99lb soulder press
18:46
M/38/6’/175#
3 rounds for time of:
21 front squats, 125 lb.
15 box jumps, 24”
9 strict handstand push-ups
10:42
Deo gratias
11:33
*95lb front squats
*35lb Dumbell press
This combination of 21 front squats, 15 box jumps, and 9 strict handstand push-ups is a challenging and well-rounded workout that targets multiple muscle groups.
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Rx Scaled 105lbs
everything else as written
13:27
3 rounds for time of:
21 front squats
15 box jumps
9 dumbbell shoulder presses
♀ 75-lb barbell, 25-lb dumbbells, and 20-inch box
16:25.34
3 rounds for time of:
21 front squats
15 box jumps
9 strict handstand push-ups
12:30
9:45
45lb front squats
20" box jump
40lbs DB shoulder press
Rx. 10:45
rx
10:36
3 rounds for time of 17 mins
21 front squats 75lbs
15 box jumps 20 inch
9 dumbbell shoulder presses 30lbs
Then I did 3 sets of 8 reps of dumbell chest press 40s on each and single arm dumbell rows 40 lbs
M/37/182
13:45 Rx
M 54/205/6’
Scaled front squat to #95 and strict handstand push-ups to kipping handstand push-ups.
12:58.
Talk about a burner! 🔥 This 3-round workout is a perfect mix of strength, power, and balance. Front squats to challenge your legs, box jumps to fire up explosiveness,
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M/50-54 🎅🏻
Intermediate. Modified @95, @39
TT->19:53
3 rounds for time of:
21 front squats
15 box jumps
9 shoulder presses
115lb
19:05
12:10 Intermediate but w/ 75 lb barbell
Reflection:
Felt good going today, and I crushed the WOD. Good workout today HQ, it actually was kinda fun. Need to work on strengthening my wrist tho, anyone have any tips on how to do that? @everyone
Otherwise, excited to do the next day. Today’s warmup was chest and it was worth doing today.
55 yo M/ 5'9"/ 152 lbs
18:50
Intermediate scale
3 RTF
21 front squats-45# cleaned/no rack
(21-21, then 16-5-as wrists fatigued)
15 box step ups
9 Pike push ups off box (on toes)
20-inch box
10:53
Great job!
Rx’d: 17:19
Nice job
Hell yeah bro!
Scaled 9:15
3Rds
21 Front squat (115#)
15 box jump over (24”)
9 strict HSPU
Great
My Training on Friday afternoon, December 20.
3 Rounds For Time of:
21 Front Squats 107 lb
15 Box Jumps 24 in
9 Strict Handstand Pushups
I completed the WOD in 21:57 minutes.
https://youtu.be/iN5ELI8vv7E
135 front squat
Box jumps
Pike bench push ups
M- 53/ 5'7 / 220
Intermediate scale- 115# Front squats/21, 20" box jumps/15, band assisted hspu/9
round 1- 3:40, round 2- 3:53, round 3- 3:53
total- 11:28
Well done!
Intermediate +
3 RFT:
21 front squats @ 115#
15 box jumps @ 24”
9 strict HSPU
15:57
Great job!
Beast!
Amazing job
Time 14:20
Squats: 95lbs bar
Scaled hspu to two movements: push attempt from headstand and then handstand building up the arm strength under current body weight load.
Good work!👍🏼
27kg bb
20” box
Full hspu
M/41/5'9"/164
Scaled: 65# bar, 35# DBs
11:18
14:07. Not feeling great today so went pretty easy, rested more than usual. Used 40lb DB’s for FS and SP, 20” BJ. Solid reps on all.
Still good effort; feel better
Rx rep scheme
2 rnds FS at 105#, 1 rnd BS 125#
24” box jumps
35# DBs SP
16:53
Good one, hq
Nice work Jim!
Way to push!! The only hspu I'll ever be able to do are band assisted....
15 Kg DBs
Bench jumps
7:29
Damn…fast. Clearly not a slog for you, Luis!
That is flying!
Rx 18:26
I had to stop multiple times because of the wrist pain.
Me too. That’s why I switched to BS for the last round.
Well done! Even if I had done this today instead of bulletproof, I still would have had to scale/sub for the wrists and elbows - like BS or taking from the rack with hands crossed.
105lbs bar
21” box
HSPU wall-facing to ab mat, hands ~20” from wall (not quite vertical)
8:40
Great job!
3 rounds for time of:
21 front squats(110lbs)
15 box jumps
9 strict handstand push-ups
Fast; nice work
M 40-44 202# 69"
16:54 (Kipping HSPU, broke front squat into multiple sets)
Intermediate option with 45 lbs dumbbells for squats and 20" box:
9:25
Same rx but:
Round 1: front squat@70kg;
Round 2 and 3: front squat@60kg
HSPU 1/2 strict and 1/2 kipping
Time: 17’ 48’’
Beginner option:
3 rounds for time of:
15 front squats
12 box step-ups
5 dumbbell shoulder presses
8:28
15:15
95lb bar
16.51 scaled
Did our Friday Bulletproof workout instead.
15 Min AMRAP
250m row
10 KBS (55#)
10 Pull-ups
5 rds
3 min rest, then
For Time (15 min cap)
80 Burpees
80 WBS (20#, 10’)
13:36
Came up with this sort of on the fly this morning, pulling from previous WODs with available gear and space in mind. Doing the AMRAP first made that burp/WBS combo that much worse.
That looks like a beast! Nice programming!!!
Another good one; great job
16:25
Great job!
21 front squat 155#
15 box jumps 24"
9 kipping hand stand push ups
19:54
3 rounds for time of:
15 front squats
12 box step-ups
6 dumbbell shoulder presses
M: 45-lb barbell, 25-lb dumbbells, and 20-inch box
6:33
Intermediate at the Y.
11:19.
front squats: unbroken then 3 rounds of 7. All from ground.
that first box jump!
Did one round of RXd after breaking up the into 7 rounds. Would have taken just a hair longer…
Good work!
Nice work! Glad I'm not the only one who got a reality check on the first box jump!😂
12:06, scaled
21 front squats at 75#
15 box jumps at 20”
9 downward dog HSPU
intermediate
11’24”
FS 21-21-10-11
Intermediate @40kg:
11:03
Globo wod: Dumbbell sub 50/75lbs dumbbells for front squats. If 50lbs is the top dumbbell weight men do 30 dumbbell front squats per round. Sub for box jumps are jumps to a bench or other appropiate platform. If handstand pushups aren't feasible sub dumbbell strict presses at 60-75 percent of your bodyweight total combined weight of the dumbbells.