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Friday

250404

Workout of the Day

129

4 rounds for time of:
21 front squats
15 bar-facing burpees
9 strict handstand push-ups

♀ 75 lb
♂ 115 lb

Stimulus and Strategy:
Today’s workout is a classic triplet. The barbell in this workout is on the light-to-moderate side and should be light enough to challenge you to be unbroken in each set while being heavy enough to tempt you to put it down. Be cautious of the pressing fatigue from the combination of burpees and strict handstand push-ups. Focus on managing your pace and breaking before you need to to avoid hitting failure early in this effort.

Scaling:
Reduce the loading of the front squats and the reps of handstand push-ups to no less than 5 per round.

To reduce the complexity of the strict handstand push-ups, consider pike push-ups or seated dumbbell shoulder presses.

In case of an injury or limitation, consider using dumbbells for the front squats if there is a rack position limitation. For the burpees, consider up-downs. For the strict handstand push-ups, consider single-dumbbell shoulder presses.

Intermediate option:
4 rounds for time of:
21 front squats
15 bar-facing burpees
5 strict handstand push-ups

65 lb
95 lb

Beginner option:
4 rounds for time of:
12 front squats
9 bar-facing burpees
6 seated dumbbell shoulder presses

35-lb barbell and 15-lb dumbbells
45-lb barbell and 20-lb dumbbells

Coaching cues:
As you are pressing out of the handstand, focus on bringing your ribs to your hips and looking across to the other side of the room. These will keep your body more well-connected and avoid excessive arching in the spine.

Resources:
The Front Squat
Bar-Facing Burpee
The Strict Handstand Push-Up

Find a gym near you:
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Comments on 250404

129 Comments

Comment thread URL copied!
Garrett Weikel
June 14th, 2025 at 4:56 pm
Commented on: 250404

95# FS

16:54

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jean vergnaud
June 13th, 2025 at 1:14 pm
Commented on: 250404

16:15

50kg

kipping HSPU

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ART SHELDON
April 25th, 2025 at 1:35 pm
Commented on: 250404

M56/150


4 RFT-


21 FS 75#

15 burpees

9 feet on 24" box, hands elevated push-ups


13:42

Comment URL copied!
Valentina Innocenti
April 14th, 2025 at 9:29 pm
Commented on: 250404

W 49

Tuto rx tranne strict hspu …io le ho fatte Kipping

14’51”

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Clint Michael
April 11th, 2025 at 2:19 am
Commented on: 250404

26:03

Used kipping HSPU. Everything was Rx’d.

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elizabeth caldwell
April 8th, 2025 at 11:08 pm
Commented on: 250404

15:17 rc

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Jeff Hinman
April 8th, 2025 at 1:02 pm
Commented on: 250404

Scaled 30:48

95# front squats; mixed strict and Kipping hspu’s

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YuLinn Chen
April 8th, 2025 at 11:27 am
Commented on: 250404

M 39y 171 cm 88kg

27’03 (95lb)FS


4 rounds for time of:

21 front squats

15 bar-facing burpees

9 strict handstand push-ups

Comment URL copied!
YooSik Kim
April 8th, 2025 at 10:39 am
Commented on: 250404

Rx. 12:52

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Lauri Järvinen
April 8th, 2025 at 3:56 am
Commented on: 250404

21 min 30s: front squat 45kg x 21, 15 x bar facing purbees, 6 x pike pushup

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Chance Billups
April 7th, 2025 at 8:42 pm
Commented on: 250404

Rx 26:05

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Chris Meldrum
April 7th, 2025 at 7:42 pm
Commented on: 250404

As rx'd, 21:01.


Just brutal.  Did front squats 21 / 14-7 / 12-9 / 12-9.  Slow and steady on the burpees.  Broke HSPUs 6-3 until last round, where I was just spent.  Did 4-2-1-1-1, with a couple

of failed reps in there as well.  I was so tired afterward, I think I dozed off while lying on the ground.


52m/5'10"/180

Comment URL copied!
Nic Leiting
April 7th, 2025 at 5:43 pm
Commented on: 250404

3rds (still easing back into CF)

75lb front squats

regular burpees

5 strict hspu


13:53

Comment URL copied!
Mathieu Lacoste
April 7th, 2025 at 1:55 pm
Commented on: 250404

Rx

14:35

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Ralph Keeley
April 7th, 2025 at 5:03 am
Commented on: 250404

M/39/6’/176#


18:56 Rx


Deo gratias

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Abby Beenblossom
April 6th, 2025 at 9:14 pm
Commented on: 250404

12:07

12lb DBs

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JD Klein
April 6th, 2025 at 8:50 pm
Commented on: 250404

4/6, mid, 55yo M, 19:46, 95# barbell front squat, 15 burpees, 9 pushups

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Scott Wiedmeyer
April 6th, 2025 at 7:48 pm
Commented on: 250404

38 / M / 5'9" / 140lbs


21 front squats, 25lb dumbbells

15 dumbbells-facing burpees

9 seated dumbbell shoulder presses, 30lbs


26:49

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Melissa Nation
April 6th, 2025 at 5:54 pm
Commented on: 250404

F/50/5'6"/165lbs

Scaled depth of HSPU, 75#

18:30

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Luke Rodina
April 6th, 2025 at 3:25 pm
Commented on: 250404

17:45

85 lb front squat

Not pretty, just grind

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Danny Curran
April 6th, 2025 at 1:25 pm
Commented on: 250404

21.50 rx

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Sally Norman
April 6th, 2025 at 8:56 am
Commented on: 250404

Isn't it about time to include the weights in kilos in the workout description? Please? 🙏

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Dave DeCoste
April 5th, 2025 at 10:26 pm
Commented on: 250404

23:40 Rx

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Az Native
April 5th, 2025 at 10:09 pm
Commented on: 250404

19:13 Key west end of day after Grand Tortugas NP. Scaled:

15 FS 95

12 bar facing burpees

9 strict SP 95

Tough after an entire day out in the sun and snorkeling…

Comment URL copied!
Lori Rymer
April 5th, 2025 at 9:53 pm
Commented on: 250404

Thanks guys! 😄

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Chris Jordan
April 5th, 2025 at 5:21 pm
Commented on: 250404

Rx


26:46… experienced complete shoulder fatigue, on the very last rep! >:-(

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Mitch Greene
April 5th, 2025 at 2:02 pm
Commented on: 250404

Dang, IDK why but it took all I had just to scale this and finish it.

  • Front squats were #45 dumbells
  • RX burpees
  • RX handstand push-ups
  • time: 27:15
Comment URL copied!
Hiker Bob
April 5th, 2025 at 11:55 am
Commented on: 250404

For time 4 Rounds

12 KB Front Squats 2X26

9 Burpees over KB’s

6 seated Db Press 2X25

Time 11:42

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Ki deok Park
April 5th, 2025 at 9:54 am
Commented on: 250404

22:02 rx

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Phillip LaMew
April 5th, 2025 at 3:22 am
Commented on: 250404

25:46 scaled to 95# also did hspu as long as I could, but the 3rd round had to resort to the pike. all in all I'm happy with the time and happy with the WOD, what else ya got!

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Chance Billups
April 5th, 2025 at 3:00 am
Commented on: 250404

Age Group Semi Wrkt #2

got 7 s2oh at 225 at the 20:00 cap, why can’t I finish a damn Dave Castro workout?!

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Ruben Cervino
April 5th, 2025 at 2:39 am
Commented on: 250404

First time doing an intermediate for male.

35 minutes 42 seconds

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Luke Lammers
April 5th, 2025 at 12:33 am
Commented on: 250404

Intermediate option for Male


16:41

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Seth Cormier
April 4th, 2025 at 11:07 pm
Commented on: 250404

This one took my soul. 25:27; 95 lbs in Front Squat

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Will Valtadoros
April 4th, 2025 at 10:51 pm
Commented on: 250404

11:39.


95# Sandbag for squats cuz no rack at home + pike pushups instead of HSPU.

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Nate Loehr
April 4th, 2025 at 10:36 pm
Commented on: 250404

M/46/5”10/215

13:57 Rx

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Oscar Valles
April 4th, 2025 at 10:18 pm
Commented on: 250404

21:09, WOWWW!!

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Katherina Yokota
April 4th, 2025 at 10:02 pm
Commented on: 250404

F / 38 / 5’4 / 155


RX 13:48

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Lincoln Kerger
April 4th, 2025 at 10:15 pm

That’s awesome!

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Favo K
April 4th, 2025 at 10:29 pm

Very impressive!

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Jon Wilson
April 4th, 2025 at 9:46 pm
Commented on: 250404

rx


28.18

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Hunter Ferrell
April 4th, 2025 at 9:18 pm
Commented on: 250404

M / 22 / 5’7 / 212.2 


4 rounds for time of:

21 front squats @ 115lbs 

15 bar-facing burpees 

Sub 9 Pike Push Ups 


Time - 15:50 

Comment URL copied!
Lincoln Kerger
April 4th, 2025 at 9:45 pm

Well done!

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Hunter Ferrell
April 5th, 2025 at 6:46 pm
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Sam K
April 4th, 2025 at 8:42 pm
Commented on: 250404

Rx

19:10


First round 3:25, last 5:42 🥵

M/35/230lbs

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Lincoln Kerger
April 4th, 2025 at 9:45 pm

Nicely done!

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Ken Corbin
April 4th, 2025 at 8:26 pm
Commented on: 250404

M/35/210#/73”


Rx 14:15

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Sam K
April 4th, 2025 at 8:43 pm

👏🏻

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Lincoln Kerger
April 4th, 2025 at 9:45 pm

Fantastic job!

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Favo K
April 4th, 2025 at 10:29 pm

Excellent!

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Colton Poulin
April 4th, 2025 at 8:23 pm
Commented on: 250404

Rx 6:07 25lb ball

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Leônidas Fagundes
April 4th, 2025 at 7:42 pm
Commented on: 250404

14:57 RXd

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Lincoln Kerger
April 4th, 2025 at 9:46 pm

Awesome!

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Favo K
April 4th, 2025 at 10:30 pm

Nice!

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Coastie Nick
April 4th, 2025 at 7:25 pm
Commented on: 250404

Rx’d: 24:47


BFB killed any chance of stringing together groups of Strict HSPU. Became a slog.

Comment URL copied!
Lincoln Kerger
April 4th, 2025 at 9:46 pm

Great job pushing through, amigo!

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Favo K
April 4th, 2025 at 10:31 pm

What Lincoln said, especially @ Rx!

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Troy Bruun
April 4th, 2025 at 7:04 pm
Commented on: 250404

4rds: 7:23


12 DB FSQT (15lbs) to bench

9 One Legged Up Downs

6 Box HSPU

Comment URL copied!
Troy Bruun
April 4th, 2025 at 7:06 pm

*maybe should’ve gone with higher rep count but just don’t want to over due it with the ankle still..ready for this boot to disappear!

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Coastie Nick
April 4th, 2025 at 7:13 pm

Nice work, hope you heal soon

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Lincoln Kerger
April 4th, 2025 at 9:47 pm

Hope you’re out of that boot soon. Nice job still getting work in!

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Favo K
April 4th, 2025 at 10:33 pm

Kudos still doing the work! When I had mine on, I definitely was not! You'll be thankful you kept moving!

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Kris Walenty
April 4th, 2025 at 6:29 pm
Commented on: 250404

21 dbs front squats 2x45 lb

15 burpess dbs facing

5 shspu to 6 in riser

19:51

Comment URL copied!
Lori Rymer
April 4th, 2025 at 5:59 pm
Commented on: 250404

F 67


31:00 Intermediate

Strict handstand push-ups to ab-mats

That was tough for this old buzzard. 🫠

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Coastie Nick
April 4th, 2025 at 7:13 pm

I hope o can still do that at 67, great work!

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Coastie Nick
April 4th, 2025 at 7:13 pm

I*

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Lincoln Kerger
April 4th, 2025 at 9:47 pm

Yeah, what Coastie said.

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Favo K
April 4th, 2025 at 10:36 pm

That's awesome! Many people younger can't do that, me included, so very nice job!💪

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Matt Connell
April 4th, 2025 at 5:28 pm
Commented on: 250404

19:35rx m40

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Favo K
April 4th, 2025 at 10:37 pm

Well done @ Rx!

Comment URL copied!
Kolbey Wegner
April 4th, 2025 at 5:05 pm
Commented on: 250404

16:45, used 75lb and had to switch to kipping hspu during first round.

Comment URL copied!
Favo K
April 4th, 2025 at 10:38 pm

Nice work; those are still tough!

Comment URL copied!
NA
April 4th, 2025 at 4:46 pm
Commented on: 250404

12 KB Front Squats 2X26

9 Burpees over KB’s

6 seated Db Press 2X25

Time 11:42

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Nate Loehr
April 4th, 2025 at 10:37 pm

👍🏻

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Aimee Stein
April 4th, 2025 at 4:45 pm
Commented on: 250404

4 rounds: 18:02

first two rounds: 21-15-9 (65#)

second two rounds: 15-11-7 (65#)

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Favo K
April 4th, 2025 at 10:38 pm

Good job lowering the reps to get through!

Comment URL copied!
Jessica Pugh
April 4th, 2025 at 4:15 pm
Commented on: 250404

Modified :

4 rnds front squats x 2 with #65 and 2 with #45

15 burpees until burnout and did walked out burpees

5 pushups

17:42

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Favo K
April 4th, 2025 at 10:39 pm

Great job modifying as needed & pushing through!

Comment URL copied!
Stephen Whorf
April 4th, 2025 at 3:23 pm
Commented on: 250404

21 front squats

15 reg burpees

9 push press


95lbs.

26:10

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Danny Bostwick
April 4th, 2025 at 2:55 pm
Commented on: 250404

4 rounds 15 front squats 95#, 12 burpees, 9 hspu. This one was pretty heavily scaled probably could’ve gone a little heavier, a little more weight but 84 front squats at 115 would’ve wrecked me for days and I didn’t want to be that row. 17:45

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Lincoln Kerger
April 4th, 2025 at 3:24 pm

Solid work and way to listen to your body!

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Nate Loehr
April 4th, 2025 at 10:37 pm

👍🏻

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Marco Rossi
April 4th, 2025 at 2:37 pm
Commented on: 250404

M-43/178/72kg:

4 round for time of:

- 21 front squat@52Kg

- 15 bar facing over the bar

- 9 handstand push up (strict and Kipping)

Time: 23'33''

Comment URL copied!
John Clarke
April 4th, 2025 at 2:34 pm
Commented on: 250404

16:18


75lb front squats

Bar facing burpees

75lb shoulder press


Closest I've come to seeing Pukie in a long time.

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Lincoln Kerger
April 4th, 2025 at 3:23 pm

Nice job! Good ol' Pukie is ever ready for a visit.

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Amaro Miguel Leite
April 4th, 2025 at 2:21 pm
Commented on: 250404

Rx

27:52

This was brutal

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Coastie Nick
April 4th, 2025 at 7:14 pm

I agree. Good job.

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DJ Tecu
April 4th, 2025 at 2:12 pm
Commented on: 250404

Misread as 21 of each, 15 of each, 9 of each.

20 kg squat (unbroken-ish)

Burpees over bar

Double dumb-bell Shoulder Press 7.5,kg/db

12:02

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Charles Meyers
April 4th, 2025 at 1:47 pm
Commented on: 250404

Beginner option:8:37

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Nate Loehr
April 4th, 2025 at 10:38 pm

👍🏻

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Lincoln Kerger
April 4th, 2025 at 1:38 pm
Commented on: 250404

True to form, did our Friday Bulletproof workout instead.


6 RFT (15-minute cap)

10 WBS (20#, 10’)

7 Burpees

200m run w/ 45# sandbag

5rds + 17 at buzzer (did 6th run after the AMRAP)


4 min rest, then


15 min AMRAP

10 Pull-ups

15 Push-ups

30 yd Bear Crawl w/ 16kg KB drag/toss

10 Box Jump (24”)

4 Rds


Initial plan for the RFT was 7 but that got modified about 7 minutes in when it became apparent that wasn't going to happen by the cap. We were moving at a good pace the whole time and it wasn't good enough - sandbag runs were the biggest time suck. The combo of the pull-ups, pushups and BCs really worked the shoulders in the AMRAP.

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Favo K
April 4th, 2025 at 4:54 pm

Wow, that's a lot! Awesome job as usual!!

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Coastie Nick
April 4th, 2025 at 7:21 pm

Great job, Lincoln. Your Fridays always look daunting.

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Favo K
April 4th, 2025 at 1:33 pm
Commented on: 250404

Intermediate, but with 9 pike push ups off box

11:29

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Lincoln Kerger
April 4th, 2025 at 2:10 pm

Awesome job! I would likely have done piked pushups as well.

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Coastie Nick
April 4th, 2025 at 7:22 pm

That’s a great time!

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Jonathan Elmore
April 4th, 2025 at 1:06 pm
Commented on: 250404

Rx 19:27


Not a great wod when your wrist hurt 😢

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Favo K
April 4th, 2025 at 1:25 pm

Man, I feel that. My wrists are shot after this. Great job @ Rx!

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Lincoln Kerger
April 4th, 2025 at 2:11 pm

Well done, and I second that sentiment! I know that the wrist and elbows would have been unhappy with this.

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Coastie Nick
April 4th, 2025 at 7:22 pm

Awesome job!

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Athanasios Bakogeorgos
April 4th, 2025 at 1:03 pm
Commented on: 250404

M50/77/179

28:07

intermediate

major declination at my times, I need to check it

Comment URL copied!
Frankie Alvarado
April 4th, 2025 at 11:21 am
Commented on: 250404

12 Front Squats

9 BFB

6 Pikes

16:26

95lbs

first time back to CF in 3 years. Was rough but felt good.

Comment URL copied!
Stephen Bart
April 4th, 2025 at 11:36 am

Welcome back!

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Favo K
April 4th, 2025 at 1:25 pm

Great start getting back to it! Welcome!

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Lincoln Kerger
April 4th, 2025 at 2:11 pm

Welcome back!

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Stephen Bart
April 4th, 2025 at 11:03 am
Commented on: 250404

4x

21 front squats 115lbs

15 bar-facing burpees

9 strict handstand pushups

(11:57)


Ouch

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Favo K
April 4th, 2025 at 1:26 pm

Well done!

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Lincoln Kerger
April 4th, 2025 at 2:12 pm

Fantastic job!

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Felix Malzahn
April 4th, 2025 at 10:58 am
Commented on: 250404

19:48, 40kg pike push ups on Box.

This one was a beast! 😱

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Tyler Ocana
April 4th, 2025 at 10:49 am
Commented on: 250404

3rd week into CrossFit. Have been doing powerlifting the last 6 years.


28 min at 95 lbs


I did change handstand pushups to strict barbell press though.

Comment URL copied!
Lincoln Kerger
April 4th, 2025 at 2:12 pm

Keep at it, those times will come down!

Comment URL copied!
James Gentile
April 4th, 2025 at 10:33 am
Commented on: 250404

Went RXd when I should have done intermediate. Turned it more of “just get it the fuck over with” then for time.


24:04


back tightened first set of front squats. Broken into 2 or 3 rounds each time. HSPU broken into 2-4 rounds each time. Humid gym and sweaty now!

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Favo K
April 4th, 2025 at 1:28 pm

Great job pushing through @ Rx!

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Lincoln Kerger
April 4th, 2025 at 2:13 pm

Way to push through, James!

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Coastie Nick
April 4th, 2025 at 7:23 pm

I second your sentiment. Great work!

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Hayleigh Jones
April 4th, 2025 at 10:06 am
Commented on: 250404

21 front squats 75#

15 bar facing burpees

9 seated DB press 25# DBs


15:33

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Favo K
April 4th, 2025 at 1:28 pm

Nice work!

Comment URL copied!
Luis Oliveira
April 4th, 2025 at 9:28 am
Commented on: 250404

Intermediate Option

10:53

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Favo K
April 4th, 2025 at 1:29 pm

Nice job, Luis!

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Lincoln Kerger
April 4th, 2025 at 2:13 pm

Very well done!

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Rhys Alcorn
April 4th, 2025 at 9:12 am
Commented on: 250404

14.40

rx rep range. substituted bar for 24kg kettlebell. Did shoulder push ups from a chair as sub for handstand pushups. was still very challenging. Travelling for work and using my kettlebells for portability and to keep fitness up.

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Favo K
April 4th, 2025 at 1:29 pm

Great job getting the work in while traveling, solid subs!

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Ellie Lloyd-Hancock
April 4th, 2025 at 6:36 am
Commented on: 250404

16:56 intermediate but with 9 pike push ups

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Favo K
April 4th, 2025 at 1:30 pm

Good work!

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Vito Zolota
April 4th, 2025 at 5:47 am
Commented on: 250404

M/55 👨🏻‍🦳

Intermediate. AbMat 6” SHSPU

TT -> 21:58

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Karissa Van Liew
April 4th, 2025 at 2:44 am
Commented on: 250404

Intermediate option:

4 rounds for time of:

21 front squats 30kg

15 bar-facing burpees

9 pike push-ups on bench

19:10

Mental battle today. Finished the first round in 3 minutes then struggled through the rest with lots of little breaks.

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Favo K
April 4th, 2025 at 1:31 pm

Some days are definitely like that. Awesome job getting through!

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Katie Wongwichit
April 4th, 2025 at 2:29 am
Commented on: 250404

4 rounds for time of:


21 front squats 25kg barbell


15 burpees


9 seated dumbbell shoulder presses 10kg dumbell




24:19 in total

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Gavrilo Nikolic
April 4th, 2025 at 1:24 am
Commented on: 250404

4 rounds for time of:

21 front squats 30kg dumbell

15 burpees

9 seated dumbbell shoulder presses 20kg dumbell


17:57 in total

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