Complete as many rounds and reps as possible in 12 minutes of:
5 pull-ups
10 knees-to-elbows
15 goblet squats
♀ 35-lb kettlebell
♂ 53-lb kettlebell
Compare to 250111.
Post total reps to comments.
Stimulus and Strategy:
Today’s workout is a repeat from January. This effort has a rep scheme like you would find in the benchmark Cindy. However, in this effort, you don’t have the upper-body pressing movement. Instead, we have a triplet that focuses on the midline and lower-body stamina. Choose options that allow you to perform a single round in 2 minutes or less.
Scaling:
Reduce the loading of the kettlebell to maintain unbroken goblet squats.
Reduce the complexity of the pull-ups by performing jumping pull-ups or ring rows. For the knees-to-elbows, perform knees-to-chests, hanging knee raises, or V-ups. First, look to reduce the load of the kettlebell, but if necessary, perform an air squat.
In case of injury or limitation, perform ring rows or single-arm ring rows. For the knees-to-elbows, perform V-ups, sit-ups, or plank holds. For the goblet squats, consider air squats or lunges.
Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
5 pull-ups
10 knees-to-chests
15 goblet squats
♀ 26-lb kettlebell
♂ 35-lb kettlebell
Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
5 ring rows
10 hanging knee raises
15 air squats
Coaching cues:
When performing a gymnastics-style kipping pull-up, focus on pushing away from the bar and keeping your feet under your body. This will send you perfectly into the forward position of your next swing.
Resources:
The Kipping Pull-Up
Knees-to-Elbows Efficiency Tips
The Goblet Squat
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Comments on 250407
151 Comments
5 pull-ups
10 hanging knee raises
15 goblet squats, 35#
6 Rx
back injury
After 250505 13 minute chipper
Rx 7+11 (Compare to 250111- 7+6)
M56/150
AMRAP 12:00-
5 PULL-UPS
10 K2E
15 Goblet squats 35#
7 RDS + 5 pull-ups, finished RD 8.
35# kb
5 rounds
150 reps (5 rounds)
5 rounds plus 3 reps
Rx’d
RX : 7 + 2
250111 : 7
7 + 15 = 230
6+15rx
M/40
Rx: 7 rounds + 5 reps (+3 rep improvement)
V ups
35# Goblet Squat
Total=6 Rounds
kipping pull ups
supine knee tucks (in an effort to reduce aggravating my current mild tendonitis)
20kg kb for squats (only kb)
6 rounds + 6 reps
2 strict pull-ups
10 ghd sit ups
15 goblet squats 53lb
6rds>>>>6rds+20reps
M/39/6’/175#
6+20 with 50 lb. dumbbell
(Pull-ups and goblet squats unbroken. K2E were rough. My shoulders wanted no part of this workout.)
250111: 6+13 with 50 lb. dumbbell
Deo gratias
38 / M / 5'9" / 140lbs
25lb dumbbell
4 rounds + 5 + 10 + 14
A little better than last time.
10 Knees to chest
15 goblet squats x 16kg
8 rounds
RX plus - 32.5kg KB // All I had 🫣
6 completed rds & 2 reps
Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
5 pull-ups with thin band
10 knees-to-chests
15 goblet squats 12.5kg
7 rounds
8 rounds
Tuesday 8 April
6+10 RX
Intermediate
25# kettle bell
5 rounds + 2
Subbed/scaled to
KTE w/ arms in straps to protect shoulder joints
35# kb for goblet squats
7 rounds in 11:14
Nice job , Jim!
5 bosu ball pus
10 v ups
15 #25 goblet squats with weight plate
5 rnds +4 pus
8+4
Rx
Well done!
5 jumping pull-ups
10 knees to chest
15 goblet squats 35#
7 rounds
4reps +11
(RX)
12 minutes of:
5 pull-ups
10 knees-to-elbows
15 goblet squats
♀ 35-lb kettlebell
♂ 53-lb kettlebell (dumbbell 25kg)
Just turned 13
With no straps I got 3 reps
12 minutes of:
M 52/ 176cm/ 77kg
6 or 7 reps ( losteted a bit )
5 pull-ups
10 knees-to-elbows
15 goblet squats
♀ 35-lb kettlebell
♂ 53-lb kettlebell (dumbbell 25kg)
12 minutes of:
M 52/ 176cm/ 77kg
6 or 7 rounds ( losteted a bit )
5 pull-ups
10 knees-to-elbows
15 goblet squats
♀ 35-lb kettlebell
♂ 53-lb kettlebell (dumbbell 25kg)
12 minute AMRAP:
-5 pull-ups
-10 K-2-C
-15 goblet squats (35 lb DB)
6 rds + 24 reps
Intermediate: 5 rds with time left over…. 1k run wu 5:20
6 rounds total. I had about 45 seconds to spare each round.
M / 22 / 5’7 / 212.2
Complete as many rounds and reps as possible in 12 minutes of:
5 pull-ups (kipping)
10 knees-to-elbows
(last 2 round regressed to 10 V-Ups)
15 goblet squats @ 50lbs
Rounds - 7 + 5 pull ups
Good work!
M/35/210#/73”
Rx 8 + 15
Nicely done!
Awesome!
Great job working with what you have!
Rx 7+12
Well done!
Great job, JE!
Nice work!
6 + 10
194 lbs
7 Rounds + 5 Rx
M/37/180lbs
Great job!
6 Rx. Got grippy for me.
8+5
Only thing I broke up were the K2E 5/5 to keep and maintain a steady pace throughout.
Well done!
7 rounds even
Daughter (15): 5 ring rows, 10 hanging knee raises & 15 goblet squats @35lbs
4 rounds + 15reps
Nice!
42/m
Complete as many rounds and reps as possible in 12 minutes of:
5 pull-ups
10 knees-to-elbows
15 goblet squats
♂ 53-lb kettlebell
total rounds: 5
4 rounds + 15 k2e
M 54/205/6’
Intermediate scale.
7+12.
Last time 8+10.
250404
4rnds: 21Front sq/15BFB/9SHSPU
26:05 Rx (+penalty miscounted missed 2 shspu’s)
35lbs KB
9 rounds + 4 pull-ups = 274 reps
Last time 9 rounds + 0 = 270 reps
Rx’d: 11 rounds
First rd was done in 38 seconds and I was able to go unbroken first 5 rds (completed both pull-ups and K2Es without dropping from bar). That probably accounts for the better effort this time, since I went unbroken only 1 or 2 rds in January. Had to break K2Es after that.
250111: 10 rounds + 2 reps (302 reps)
M/ 41/ 170lbs/ 68”
That. Is. Wicked! Brother, you smashed this one!
Beast mode activated! 🙌
Absolutely crushed it brother. Incredible!
Thanks y’all
5 pull ups
10 hanging leg raises
15 goblet squat with 55lb kettlebell
Jumping Pull Ups, V-Ups, 12.5kg DB Goblet Squat
6 rnds + 24 reps
6 rounds as written
RX
6+3
6+5+10+6. Finished 10 rounds in 19:54. Changed it up a little since I was able to find a spot to hang my rings in a tree and actually do pull-ups for once. Had to go off in the FL jungle a little, but it worked. This FL keys humidity is no joke…
5 ring pull-ups
10 KTE on rings
15 air squats
Awesome work! I hate to “one-up” on ya, but I have to submit that I’ve lived in Key West and Keys humidity ain’t got shit on South Louisiana humidity 😂
RX’d 4 rounds + 5 pull ups
M- 53/ 5'7 / 225
Intermediate athlete/scale due to left hand performed 160#/5 lat pull downs using lifting hook, Pamela Gagnon ttb drill for 10 reps, 40# kb/15 goblet squats.
6 rounds plus 5 plus 10. Took extra 22 seconds to finish round 7
Good work and nice adaptations, Dave!
Great work, as always!
Well done working around the hand & still getting in solid # of rounds!
7 rounds
Nice work 👍🏼
Nicely done!
Awesome!
RX, 6 round+13 reps (last time 6 round+4reps)
Good job 👍🏼
Solid!
3 rounds + 8 squats
Before the wod
12min emom 2x hang snatch 5cm off the floor with increasing weight
Well done!!!
Rxd at the Y in the morning pre-shift workout.
8 rounds even.
I lost count actually but 9 rounds sounds too high. Had to start breaking K2E in round 6-8. Everything else unbroken. Gaps got slower each round as well as the heart rate went up.
250111-7 + 17 reps
Great job James! I'm with you on losing track, counting shouldn't be the hard part 😂
Great work! Sucks when we lose count. Like Dave said, that shouldn't be the hard part.
Great improvement!
Excellent!
Rx-ish
5 Strict pull-ups
10 Knees to elbows
15 Dumbbell goblet squats @ 55#
6+17
250111
Rx
7+4
g job 👍🏼
good job 👍🏼
Good job!
7 rounds and 5 k2e, used 35lb kettlebell
Well done!
Solid!
Rx
4 rounds + 5 pull-ups + 9 knees-to-elbows
250111: 4 rounds + 5 pull-ups + 4 knees-to-elbows
Nice work 👍🏼
184 (+4)
6+14 (9 KTE)
44# KB
Good work!
Nicely done 👍🏼
Very well done! This one sneaks up on your grip quickly.
Beginner option 8-rds + 15 reps
Good job!
Good work!
Solid!
Intermediate
9 rds + 22 (finished 10th at 12:12)
Compare to 250115: same scale (DB vice KB), 9 rds
Went back and forth about increasing difficulty (KB weight and/or KTE vice KTC) or just retesting, and decided on retesting. Next time I intend on increasing difficulty. Just likel last time, a sneaky grip and breath thief.
Great job Lincoln!!! I like the goals!!!
Awesome improvement! Yeah, grip is probably the biggest factor here.
Excellent + improvement from last time!
M50/78kg/179
Rx
5 rounds
RX 6 rounds
6 rounds completed
8 rounds +6 reps
(finished 9th @ 12:58)
Scaled-single leg toe assist pull ups & K2C
♀ Rx goblet squats
Compare to:250111: 7 reps +21
(Jumping pull ups/K2C/30# KB)
Hell yeah, Favo!
Great improvement Favo!
Way to go, really nice improvement 👍🏼👊🏼
Awesome level-up!
Intermediate - 7 rounds. Substituted strict pull ups and dumbbell instead of a kettlebell.
5 rows
10 v ups
15 goblet squats 35
5 rounds +5 rows 3 v ups
Scaled:
5 assisted machine pull up 50lbs
10 knees to chest
15 goblet squats 53lbs
kettle bell 15 kg
scale to jumping pull ups
8 rounds + 12 reps
Awesome job!
9 rounds,kettlebell 24kg
Fantastic!
M/55 👨🏻🦳
Intermediate
6 rounds
<250111> 5 rounds + 5 pu, 1 k2c
Globo wod: sub equivelent weight dumbell for goblet squats if a kettlebell isnt available. All bar movements as Rxed.
Purely equipped hotel gym required me to adjust today’s session
Complete as many rounds and reps as possible in 12 minutes of:
5 inverted rows
10 raising legs
15 goblet squats 50kg
IN TOTAL: 6 rounds + 5 IR and 10 LR