15-12-9-6-3 reps for time of:
Deadlifts
Burpee pull-ups
Set the pull-up bar 6 inches above your reach.
♀ 185 lb
♂ 275 lb
Stimulus and Strategy:
Today’s workout focuses on moving a heavier barbell with an elevated heart rate. The goal is to complete this workout in 15 minutes or less. Choose a weight for the barbell that allows you to complete consistent sets of 5 unbroken reps. For the burpee pull-ups, the set of 15 should take no more than 90 seconds to complete.
Scaling:
Reduce the loading of the barbell or the reps of either movement.
To reduce the complexity of the deadlift, perform a sumo deadlift with a barbell or kettlebell. For the burpee pull-ups, perform an up-down instead of the burpee and lower the pull-up bar to allow you to use your legs more.
In case of injury or limitation, perform a light or unloaded good morning in place of the deadlift. For the burpee pull-ups, perform an up-down in place of the burpees and a ring row for the pull-ups.
Intermediate option:
15-12-9-6-3 reps for time of:
Deadlift
Burpee pull-ups
Set the pull-up bar at your fingertips when your arms are extended overhead.
♀ 135 lb
♂ 205 lb
Beginner option:
12-9-6-3 reps for time of:
Deadlift
Burpee jumping pull-ups
Set the pull-up bar at the middle of your forearms when your arms are extended overhead.
♀ 55 lb
♂ 75 lb
Coaching cues:
On the burpee pull-up, don’t waste time after completing the pull-up. Immediately get back to the ground and “rest” in the bottom of the burpee. Just don’t get caught lying on the ground for too long.
Resources:
The Deadlift
Burpee Pull-Up
Find a gym near you:
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Comments on 250131
139 Comments
11:00 Rx
M 56 220#
Intermediate scale
205# DL
Burpee PU
15-12-9-6-3
15:35
M/34/220lbs/5'7"
Intermediate (Scaled) - (10:25)
15-12-9-6-3
DeadLift 185lbs (6-5-4)(5-4-3)(5-4)(6)(3)
Burpees (8-7)(7-5)(5-4)(6)(3)
Stayed in the red but did not redline. Burpees straight gas me, so I nixed the PullUps and just did volume work with them prior. DeadLift was just heavy enough, don't think 205 was worth it and would have rested too much then redlined. Classic open style pair of movements.
Gym crush at the gym so I couldn't phone it in. Wonder if she even noticed me?
165# deadlifts
15:48
intermediate
9’54”
M/29/180lb/5'8"
CrossFit AFK
13:34 - Rx
Day 2 back after the flu, still coughing a lot. The burpees were not fun, very runny nose. Bar was way above 6 inches.
Intermediate @ 12:29
Rxd 18:06
M/39/6’/175#
Scaled to:
15-12-9-6-3
75 lb. dumbell deadlifts
burpees
5:04
Deo gratias
M/50-54 👨🏻🦳
Intermediate. TT -> 17:58
Matt
RX
27:28
deadlift (singles)
Holly
155#
burpee pull ups
M 35
7:44 Rx
Intermediate option:
15-12-9-6-3 reps for time of:
Deadlift 60kg
Burpee pull-ups mid arm
8:19
M 37/81/177
17:37
15-12-9-6-3
100kg Bar
As rx'd, 14:24.
275 feels heavy these days. Broke 6-5-4 / 5-4-3 / 6-3 / 6 / 3. Slow and steady on burpee pull-ups. This had me right below the redline for most of the workout.
51m/5'10"/180
Rx : 11'29"
10:40 185lbs
16:28, 205#
12:19 Rx
13:26 with 195# and regular burpees. Assisted pull-ups afterwards, same rep scheme.
12:16
Rx but with 155#
205 lb DL
7:46
It’s Friday, so I played bball an hour this mornin.
Rx 9:25
rest 11 min
24.2 Open Wod
Rx 7 rounds with 30 sec left
Intermediate
13:20
11:09 intermediate
tiempos de ronda
R1 | 02:31 |
R2 | 02:41 | +10 s
R3 | 02:08 | -33 s
R4 | 01:57 | -11 s
R5 | 00:46 | -71 s
Ø 02:00
Tiempo restante: 00:01 = 10:04
15-12-9-6-3 reps for time of:
Deadlifts
Burpee pull-ups
Set the pull-up bar 6 inches above your reach.
♂ 145 lb
55 yo M/ 5'9"/ 152 lbs
14:42
scaled to 185 lbs
185lb DL
9:02
Well done!
58 yo M 18:56 Rx
Rx 6:49
*Unbroken Deadlifts.
You’re an animal, Derek!
That’s flying.
42/m
15-12-9-6-3 reps for time of:
Deadlifts
Burpee pull-ups
Set the pull-up bar 6 inches above your reach.
♂ 250 lb
time: 14:40
*3.9mile run preWod (28min)
7:43 Intermediate
12-9-6-3
Deadlifts
Kipping Pull Ups
#185
12:27
Pullup bar 2 inches from finger
15.05
M/38 11:23
225lb DL
.5/5/5....6/6.....4/5....6...3
Burpees steady breathing pace
15/12/9/6/3
Rx’d: 8:59
M/ 41y/ 171lbs/ 68”
My man! That is fantastic!
Great time Nick!
Awesome job!
M 54/205/6’
Intermediate scale.
10:29.
M/39. RX. 14:36.
CrossFit Mainsite Followers
Rx scaled/modified
15-12-9-6-3
each round
185lbs
burpees to 6 inches above reach
kipping pullups
12:50
12:50
12-9-6-3 reps for time of:
Deadlift
Burpee jumping pull-ups
M: 95 lbs
6:24
55M
185lbs DL
15:07
13:57
105#
burpee jumping pullups
M50/77/179
intermediate
50 kg deadlift
10:58
I hope I don’t run into you on a dark night
Amazing! You have 3 decades on me. Will aim to do my burpees like you tomorrow. Hope everyone ages as strong as you!
I will second both statements!
Hats off to you, that's impressive!!!!
Truly awesome. Well done!
Badass!!
Nice!!!
15:53 at Toccoa.
185 DL, strict reps no touch and go. Haven’t done heavier DL in a long time so kept it lighter. Split out the burpees from pull-ups.
DL
Burpee
Pullups.
That's smart. Maybe will hit it the same way as I am just coming back to this training.
Rx+
10:10
M/227lbs
Beast mode!
Wow! 20# vest!!!👍🏼👊🏼
my son hit the WOD after school
@225lbs, burpees to dead-hang pull up
10:15
Haha! A few inches too low so I’ll add a 20lb. Vest!
Great time, especially with the added Vest!
65lb Deadlift
7:12
Good job!
In the stimulus and strategy notes it says to choose a weight you can do for 5 reps unbroken consistently (i.e. moderately heavy for you). So, if that's say, 135 pounds, or 95, less, then so be it so long as your technique is good and remains good throughout. One way to determine that weight if you don't have an idea/know what it is already is to start light in the warmup and work your way up to something you are pretty sure you can do for 5 reps every round.
*245lb deadlifts
*pull up was arms length above me so I did dead hang strict pull ups
51M | 6’1” | 220
Intermediate
12:56. Humbling.
standard RX with Ring;
15reps (deadlift+burpees ring pull up in 9' with 134kg for mistake!!😰😰), after reps 12,9,6,3@100kg.
Total time: 19' 35''
55M/70”/165
12:36 (185 DL)
8:42
210lbs deadlift
Great job!
Fast!!!👍🏼
Nice work!
215# RX reps
15.25
Good work!
Rx with Rings
13:13
275 felt way heavier today!
I thought we would get more time after all those kb swings on monday lol
Nicely done!
Well done @ Rx weight! Definitely heavy for all those reps!
Rings?!?! Way to push!!!!
Awesome
M- 53/ 5'7 / 225
Intermediate scale 15-12-9-6-3
Deadlift 250#, burpee pull-ups to bar at finger tips w/ arms extended overhead.
15- 3:05 (went too fast)
12- 3:40
9- 2:59
6- 1:54
3- 1:03
T- 12:48
Nice work!
Good job!
Great work!
*jumping pull-ups
Well done!
Good scaling, nice job!!!
Did our Friday Bulletproof workout instead...well, what I could do anyway.
4 RFT (15 minute cap)
20 DB Snatch, alternating 35#
15 WBS (16#, 9’)
30m Bear Crawl
:30 Plank (immediately after BC)
15:00
3 min rest
15 min AMRAP
250m row
10 Pull-ups
10 Burpees
30m Farmer Carry (2x40# DB first, then 2x60# KB after)
3 rds
DLs, especially heavy, are not happening just yet. This WOD looks fun - I will have to make a note of it to make up when my back is ready for it. Didn't push the pace on anything this morning, and just glad I was able to participate on some level.
Glad to see you are mending up well. Keep at it bro!
That's still a lot of solid work you got in! Nice job!
Working through injury sucks, way to go!!!
Hope the back gets better soon bro
Thanks ya’ll!
185-lbs deadlifts, burpee strict pull-ups to over-door PU bar (basically = stand up)
11:45
Great job!
Globo wod: If you are using iron plates use a weight you can comtrol on the way down. If needed use pads under the plates to reduce noise if the facility hates it. dumbbell sub 75/100lb dumbbell deadlifts. If 50lbs is the top dumbbell weight men triple reps, women double reps. For the burpee pullups if necessary split the burpees and pullups into their own componets if the pullup bar can't be jumped to (such as a multi use tower or gravatron).
Beginner option:
12-9-6-3 reps for time of:
Deadlift
Burpee jumping pull-ups
9:27
Nice job!
15-12-9-6-3 RTF:
Deadlifts-145#(roughly BW)
Burpee pull-ups (jumping - 6 inches up)
10:45
Well done today!
Hell yeah, Favo!
Dang!!!! Nice job!!!
Awesome
M/51/215#/5'11
15-12-9-6-3
Deadlift: 135#
Burpee Pull-up (bar set at fingertip)
13:31
Good job!
Great work!
12:07 Rx
Nicely done!
Intermediate w/ 65kg barbell
13:39
Great job!
11 minutes @ 100lbs today
Easing my way back. Been off since may 2024. Feeling great again!
Glad your back!
At the Y. Highest bar was probably 4” above reach between monkey bars so had to be careful on the pull-ups to not hit my head.
10:56.
DL-15-9,3-6,3-6-3. Stations about 10s apart.
Nice work today!
Well done!
Nice work my man!!!
Hell yeah
12:07
Well done!
Almost Rx
Performed at work, pull up bar is just above my reach, but not 6 inches. Otherwise, reps and weight Rx’d
8:15
Nice time!
Awesome!
Excellent!
M/37/180/89
10:47
Well done!
Nice!