Complete as many rounds and reps as possible in 20 minutes of:
15 box jumps
12 kettlebell swings
9 ring dips
♀ 20-inch box and 53-lb kettlebell
♂ 24-inch box and 70-lb kettlebell
Post total rounds and reps to comments.
Stimulus and Strategy:
Today, the goal is to keep moving for the entire workout. Choose movements that allow you to complete each round in 3 minutes or less. The loading of the kettlebell should allow you to complete most of your rounds unbroken. For the ring dips, your option should allow you to perform at least 3 unbroken reps before resting. Stepping down is not required, but is recommended for most athletes.
Scaling:
Reduce the height of the box and the loading of the kettlebell. To limit the volume accumulated, change the time domain to 10 or 15 minutes.
To reduce the complexity of box jumps, consider performing a step-up to a shorter box. For the kettlebell swings, reduce the range of motion by swinging to shoulder height. For the ring dips, lower the rings so you can use your feet for assistance, or modify to ring push-ups.
In case of injury or limitation, perform a kettlebell deadlift or an unloaded good morning. For the ring dips, perform a single-arm dumbbell shoulder press or floor press.
Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
15 box jumps
12 kettlebell swings
6 ring dips
♀ 20-inch box and 35-lb kettlebell
♂ 24-inch box and 53-lb kettlebell
Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
12 box step-ups
9 kettlebell swings
6 foot-assisted ring dips
♀ 12-inch box and 18-lb kettlebell
♂ 20-inch box and 26-lb kettlebell
Coaching cues:
Keep the rings tight to your body. Think about keeping your thumbs against your body from your pockets to your armpits.
Resources:
The Box Jump
The Kettlebell Swing
The Ring Dip
The Box Step-Up
Ring Dip Scaling
Find a gym near you:
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Comments on 250104
107 Comments
8 Rds + 29 reps RX
M/42/5’9”/195#
7 rounds + 6 reps in 20 minutes of:
15 box jumps, 20"
12 kettlebell swings, 55#
9 assisted ring dips
9+16
assisted dips on parallettes
24kg kb
Round times
R1 | 01:33 |
R2 | 02:00 | +27 s
R3 | 02:03 | +3 s
R4 | 02:20 | +17 s
R5 | 02:34 | +14 s
R6 | 02:39 | +5 s
R7 | 02:07 | -32 s
R8 | 01:54 | -13 s
R9 | 02:07 | +13 s
Ø 02:08
Time left over: 00:43
M/34/5'7"/218lbs (Tweaked Groin)
6Rd+ (14:19)
15 BoxStepUps 20in. (100)
12 KBSwings 44lbs (70)
6 Dips (40)
Took the 15 min exit due to poor conditioning. All unbroken with short rests in between. Just kept moving. Dips probably should've been 9.
Strength: 120kg 5 5 5 125kg 5 5
Wod: 6R+jump15
jump squart+ hop jump 15
Kb swing(53lb) 16
Bar dips 10
Never try wod after squart strenth. My back is gone 🤣
Complete as many rounds and reps as possible in 20 minutes of:
15 box jumps
12 kettlebell swings 20kg
9 dips using box
11 rounds + 7 jumps
M/29/180lb/5'8"
8 rounds - Rx
Started super slow, kettlebell swings and dips kinda bugged my left shoulder. Coming off a bad tweak still.
M/38/6’/176#
Subbed dumbbell hang snatch, 35 lb. each hand; all else Rx.
9+2
Deo gratias
Intermediate, black box, 50# kb
5 rounds + 5 jumps
M/40
Rx: 10 rounds + 4 reps
That got really tough. Trap WOD.
Modified to a work-specific vice time-specific workout.
4 RFT
15 box jump ups/step downs, 24”
12 Am kbs, 50#
9 fixed bar dips (no rings available)
11:33
Working out at about 9500’ and definitely feeling it, even though I live at 8500’. Sorta surprising.
21" box, 53lbs dumbbell
9 rounds + 7 box jumps = 331 reps
still feeling the flu effects 3+ weeks later - frequent coughs, shorter breaths, quick fatigue
7 rounds plus 3 KB swings into 8th round
*used 53lb KB
Rx scheme with 28kg kb
8 rds + 1 rep
38 / M / 5'9" / 137lbs
AMRAP in 15:
24" step-ups x12
25lb dumbbell swings x9
Push-ups x6
8 rounds + 12 + 4
RX male 51
7rds +15 BJ +12kb swings
12 kettlebell swings->
12 one-arm dumbbell hang snatches(L6/R6) 70lb DB
8R
9 rounds + 21 reps
Scaled to 53 lb kettlebell
M/35/6'3"/195
Rx: 10 +18 reps
M/57
8 rds + 12
Intermediate but with 9 box assisted dips
7 rounds 15 reps
As rx’d, 8 rounds + 5 swings.
Paced this at about 90%. Originally was targeting 3 minutes per round, but was able to shorten that to closer to 2:30 for early rounds. Had a break in the middle where I had to go check and see if the repair guy had shown up to fix our washer (he hadn’t – idiot). I just stopped the watch and restarted when I came back. I don’t think my score would have been any different without this – I was under redline and feeling good for most of this (well not good, but not too bad).
51m/5'10"/185
Step-ups and step-downs. Legs not happy today.
M/41
9 Rnds + 15 Box Jump + 7 Dips as writted
Did bar dips instead of ring dips.
Boz sighting! Love it. Happy New Year, Boz
62/68”/165
Intermediate using 50# db for swings
8 rnds+25 reps
Rxd 5rds
M/27
24 in. Box jumps
50 lb kettle bell swings
9 reps of push-ups
8 rounds + 8 reps
Matt
7+4
53# kb
24” box
9 box tricep dips
Holly
7+21
35# kb
20” box
9 toes to bar
46/m
7+13 #75 kbs
Did 20" BJ 35# kbs and shoulder PT, 8 rounds
49m 178/78kg
sub ring dips to bar dips (no equipment)
7 rds
M (30) Rx: 10+25
42/m
Complete as many rounds and reps as possible in 20 minutes of:
15 box jumps
12 kettlebell swings
9 ring dips
♂ 24-inch box and 70-lb kettlebell
rounds: 7+1
Rx 11 +5
10+8 Intermediate
M 54/205/6’
Intermediate scale.
9+2.
My Training on Saturday afternoon, January 5.
Complete as many rounds and reps as possible in 20 minutes of:
15 BoxJumps 24 in
12 Kettlebell Swings US 53 lb
9 Ring Dips
I conpleted 5 Rounds + 5 Box Jumps
https://youtube.com/shorts/aX4uWpas43E?si=0_FFHIgMQpiV8J5e
11 + 11
24” box jump
54# KB don’t have a 70
rack mounted dip bar
tiempos de ronda
R1 | 02:10 |
R2 | 02:19 | +9 s
R3 | 02:17 | -2 s
R4 | 02:20 | +3 s
R5 | 02:27 | +7 s
R6 | 02:25 | -2 s
R7 | 02:34 | +9 s
R8 | 02:14 | -20 s
Ø 02:20 + 27 reps.
Tiempo restante: 01:14
Complete as many rounds and reps as possible in 20 minutes of:
15 box jumps
12 kettlebell swings
9 ring dips
♂ 24-inch box and 45-lb kettlebell
Rx 9 rds + 19 reps
Used 70 lb dumbbell for kb swings
M/37/184
7rds scaled to ring push-up
Rx’d: 10 rds + 12 reps
Fantastic!
Hell yeah bro, way to go!
Yesterday- 29:20
rest 10 min
Today- 8 rounds
Nice work on the double up!
Back to back that's a lot of work. Well done!
Oof, that’s tough, excellent job!
That handstand walk then snatches was insane. I don’t think my heart rate ever came down after that lol
I’m still messed up from the front squats on Wednesday. Did not see Lashaw post a time for that one but I’m sure he would have smoked me
35# DB for the KBS (heaviest I have at home), otherwise Rx
10 rounds
Happy with this as minimum goal was 7. Pretty confident I would have hit the same number with a 24kg KB, but likely not with a 32kg.
Full stand and step down for most BJs too.
Still nice work my bro
I bet you could have done the same with 32 kg once you got going, based on your results with BP workouts! Excellent job!
Complete as many rounds and reps as possible in 20 minutes of:
15 box jumps
12 kettlebell swings
9 ring dips
♀ 24-inch box and 53-lb kettlebell
7 rds + 21 reps
Well done!
Great job!
Nice!
What was your time on front squats and chest to bars on Wednesday?
Rxd at the Y.
10R + 12 BJ
a bunch of movements in my wheelhouse. Right hand ripped open on the swings after round 6, had to put on some workout gloves to finish.
Everything unbroken except two rounds of dips.
Great job! Tough break ripping that hand open.
Nice work! We got the same results!
55 yo M/ 5'9"/ 154 lbs
7 rounds + 15 Box Jumps + 12 Kettlebell Swings + 1 Ring Dip
280 total reps
as Rx'ed
Nice work, Quinn!
9+12
24in Step up
70# KB swing
Box dips
5 rounds + 15 box jumps and + 6 KB swings
Awesome!
Great job for the 1st. Welcome!
Awesome job, keep at it!
Rx reps @ scale:
18in box jumps, 30#KB,bench dips
13 rounds + 15 box jumps
Finished 14 @ 20:40
That’s still really fast work even with the scales, great job! You must’ve been moving the whole time.
Second that… that’s a lot of rounds!
Yeah, I wasn't feeling great today, but wanted to try jumps instead of step ups, which takes a lot of psyching myself into it, so went low & just did everything unbroken. If I stopped, I would not have re-started. Rest officially underway!
M50/76kg/179
rxd
8 rounds
using 16kg KTB
Male 44Y/183cm/85kg
8 rounds
Great job!
Beginner option:
44 lbs on kettlebell
18" box
banded ring dips
6- rds plus 12 step- ups
Male 51
RX
7 rounds + 8 reps.
/Rolf
M 40-44 201# 69"
Intermediate (15-12-6, 24" box, 53# KB) 9 rounds + 7 box jumps
Rx 8
Solid!
Good work!
Nicely done!
CFHIM 7R + 6
Rx, 7 round + 15 box jump
Complete as many rounds and reps as possible in 15 minutes of:
12 box step-ups
9 kettlebell swings
6 bench dips
M: 20-inch box and 35-lb kettlebell
9rds +2
10 + 6
Ladies' height/weight, bar dips.
12 kettlebell swings
9 bench dips
11 Rounds * 14 step ups
Great work!
Intermediate
6 rounds + 15 box jumps
Bench step-ups
20 Kg KB
Bench dips, legs bent
11 rounds + 7
Impressed, but not surprised you are adapting as needed & getting solid work in! Nice job!
Well done still getting in work!
M/50-64 🎅🏻
Intermediate. Mod. @35 (max available)
6 rounds + BJ+KS(+RD in extra 45 sec).
Good job! & points for finishing the round!
Globo wod: for kettlebell swings sub dumbbell swings 50/70lb dumbbell if kettlebells arent available. For box jumps, jump to a bench or a platform at RXed height. Those step risers can be used to make a box, 10 risers plus top is 24", 8 plus top is 20". No box or platform sub jumps over something such as a small trashcan, or broad jumps. For ring dips sub TRX dips, weighted bar dips (10/20lbs), 2 to 1 bar dips or 3 to 1 hand release pushups.
La pagina o la aplicacion?
la pagina la puedes traducir en la computadora si vas a la barra de arriba y le das clic a los ajustes y le agregas espanol a los idiomas.
si estas utilizando un iphone solo vas a la barra donde esta escrito el nombre de la pagina web y al lado izquierdo tiene un boton que es un cuadro y dos lineas debajo. le haces clic y te da la opcion de traducir toda la pagina a otro lenguaje