3 rounds for time of:
100 double-unders
15 deadlifts
15 bar-facing burpees
♀ 155-lb barbell
♂ 225-lb barbell
Post time to comments.
Stimulus and Strategy:
Today’s workout is a triplet. The goal is to move through this workout in 15 minutes or less. The loading of the barbell should be moderate and allow you to perform your reps in 2 sets or fewer. For the double-unders, spend no more than 2 minutes accumulating your reps or practicing this exercise. Coming off the Community Cup workouts, adjust today’s workout based on how you are feeling (soreness, recovery status, and overall ability to push).
Scaling:
Reduce the loading of the barbell. Reduce the reps of the double-unders and burpees.
To reduce the complexity of the double-unders, perform 90 seconds to 2 minutes of double-under attempts or single-unders. For the bar-facing burpees, consider regular burpees or up-downs.
In case of injury or limitation, perform 15/20 calories on the Echo bike in place of the double-unders. For the deadlifts, to keep your torso more upright and avoid having to navigate the knees, consider sumo-stance kettlebell or dumbbell deadlifts. You may also choose unloaded good mornings.
Intermediate option:
3 rounds for time of:
60 double-unders
15 deadlifts
15 bar-facing burpees
♀ 125-lb barbell
♂ 185-lb barbell
Beginner option:
3 rounds for time of:
60 single-unders
15 deadlifts
10 burpees
♀ 55-lb barbell
♂ 75-lb barbell
Coaching cues:
In the descent of the deadlift, focus on pressing the palms of your hands toward your thighs as you lower the bar down your legs. This will help keep the barbell in tight to your body.
Resources:
The Double-Under
The Deadlift
Bar-Facing Burpee Efficiency Tips
The Single-Under
The Burpee
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Comments on 250613
140 Comments
Rx
9:20
Intermediate scaled/modified option
3 rounds for time of:
60 double-unders
15 pull-ups
15 burpees
18:11
23:01 - Rx’d
RX 17:55
13:10 Rx
20’57
Intermediate
18:37
25 50# db deadlift due to no bar
My god did the burpees slow me down
Due to equipment limitations
100 DU
20 KBDL @ 2pood
15 burpees
M/39/6’/176#
12:33 Rx
DUs 50+35+15
DLs 11+4
Deo gratias
14:09
Rx’d: 14:12
100 singles
15 DL 125#
15 bar facing burpees
12:18
60- du
15 deadlifts- 55kg
15 bar facing burpees jump overs
20’50
M39 86kg 172cm
60kg
15x15
13:31
Rx
14:42
15:26 RX
Rx 8:01
M / 22 / 5'7 / 208.2
3 rounds for time of:
1. 150 single-unders
2. 15 deadlifts @ 225lbs
3. 15 bar-facing burpees
Round 1 - All Unbrocken
Round 2 - 150 / 5-5-5 / 5-5-5
Round 3 - 150 / 8-7 / 5-5-5
Time - 12:30 (estimate - clock stopped before I was done)
155lb deadlift
100 SU
Singles
75 # DL
M50/78kg/179
Intermediate option:
3 rounds for time of:
60 double-unders
15 deadlifts
15 bar-facing burpees
♀ 125-lb barbell
♂ 185-lb barbell
13:09
200 SU
95# DL
12:45
23:20 Rx
tiempos de ronda
R1 | 04:01 |
R2 | 05:19 | +78 s
R3 | 05:23 | +4 s
Ø 04:54 = 14:43
3 rounds for time of:
100 double-unders
15 deadlifts
15 bar-facing burpees
♂ 145-lb barbell
17:47
Deadlift weight: 195#
Subbed/scaled - 200 SU, 155# DL
12:31
DLs and SUs were unbroken as expected but just didn’t push the pace on anything - pain and tired from around 20 hours of traveling.
Good idea not to push, but still a great time!
Sorry about the pain & fatigue. That sucks; I can relate! Hoping you get a rest & some relief!
Thanks! Same to you!
able to finish only 2 rounds
2 round of:
200 single unders
15 dead lift 100kg
15 burpees
30 min 😫
solid work congratulations for being back to training !
3 rounds for time of:
60 single-unders
15 deadlifts
10 burpees
♀ 45-lb barbell
12:30
3 rounds for time of:
60 single-unders
15 deadlifts
10 burpees
♂ 65-lb barbell
11:51
Quick! Nice work @ Rx.
-18:36; 185 on DL and regular burpees
-Bummed knee at the moment. I think I could have done better if I was at full strength.
Well I did feel like whipping myself with the rope today, so elected for singles but increased the DL just 'cause.
3 rounds of: 200 singles, 15 deadlifts @275lbs, 15 BF burpees
12:04
M/35/230lbs
9:19 RX
100 Single Unders
15 Deadlift Hexbar @ 225
15 Bar Facing Burpees
M/35/212#/73”
Rx 14:52
#ihatedoubleunders
Agreed
22:00
D.U
60 kg
Rx 8:34
*Unbroken Double-unders
*5/5/5 on Deadlift
*Purposely paced to try and facilitate unbroken Double-unders and too keep from pushing too hard post Community Cup.
Your "paved" is very fast! Great work!
*paced
Rx 11:10
Well done!
200 singles
15 deadlifts( @ 145lbs)
15 bar-facing burpees
Nice work!
Great time!
Great job for first wod!
Welcome! Great job today!
Nice job!
Great time!
M/52
13:17 Modified DL to 155#
This workout was a lot harder than I thought... 12:10 was my final time: 100 singles, 15 DL @ 85lbs, and 15 Regular Burpees.
13:10
12:28 Rx
3:00 ish - 5:00 - 4:00
9:39 RX
8:00
200 single-unders
15 deadlifts 80kg
15 bar-facing burpees
15:57
Still dealing w/strained lumbar; my friend, a PT/chiropractor hooked me up with stretching/decompression moves & I feel way better than I thought I would in one day, but still not 100% so not pushing:
3 RFT
200 singles
15 DL 45# barbell
15 up downs w. Push up
10:49
Pained me to go easy on this wheelhouse WOD, but thought I took myself out Wednesday long term & that pained me way more! Have to remember I am 57.95, not 20😔
I too often feel your pain. But at least you aren’t 58!
Not just yet, Jim, but I can hear it starting the birthday song😂
I often feel your pain too. That’s great you still got some work in, and that you’re feeling better than you thought you would. I’m not quite there in age yet, only 47.67. I still have a hard time remembering that.
14:08 rx
Rx 10:15
15:37
scaled
single-unders
155lb barbell
rnd1: 04:20.65
rnd3: 05:56
12:54
60 Penguin flaps
15 deadlift 50kg
15 burpee over bar - bar facing
3 rounds
Somehow, the 5-20 seconds after the workout feel with worse than the workout itself
RX 14’12
subbed 20cal row, 155lbs barbell
12:06
1st round
60 Double unders
15 deadlift 40kg
15 BOB
2 nd round
30 double unders 30 single unders
15 deadlifts 40 kg
15 burpees
3rd round
15 double unders 60 single unders
15 deadlift 40 kg
15 burpees
Deadlift with dumbbells
Scaled/subbed to 3 RFT of
150 single unders w/ a weighted rope
165# DL
Burpees
14:29
Getting back into deadlifts after a long hiatus. Feeling good. Now for some more weight...
62/5'8"/159
Good to see you back to DLs; nice work today! Is the weighted rope you use useable outside too? I.e. not a plastic coated cable the concrete eats? I'm looking for a decent one for travel/park workouts.
Well done today and great that you’re back to DLs!
14:35
190lb deads
Good work!
12:50, intermediate
M/55
15:56
155# DL
3 round for time of:
- 100 double unders
- 15 deadlift (84kg)
- 15 lateral burpees over the bar
time:13'04''
Nice time!
Intermediate
80kg (176 lbs) barbell
Scaled to single unders and performed a handful of DUs.
18:36
Good work mixing the DUs in!
Scaled double unders to the 2-minute timer. Have a real hard time stringing them together still, would have been there all day.
Total 17:29
1- 30 DU 4:44
2- 43 DU 6:03
3- 33 DU 6:40
I'm the same Nick, I can do one double under but at my current level, I need to stop, reset and go again.
Good idea to allow still getting practice on them! I'm in the same boat. Hitting maybe 10 at most together, but not consistently.
100 singles 45lb over head squats 15 burpees
Quick!
Beginner option:
3 rounds for time of:
60 single-unders
15 deadlifts
10 burpees
95-lb barbell
9:58
Nice job!
Intermediate: 29:42
Freakin’ double unders absolutely killed me.
At least you're doing them though! They get smoother; great job pushing through.
Rxd 18:50
3 rds for time:
-200 lateral line hops
-15 deadlifts (125 lbs)
-15 lateral burpees over bar
14:26
3x10 back extensions for posterior PT
Well done!
Intermediate +. Did 60 DU each round otherwise RX deadlift weight.
11:40.
time crunch and didn’t want to spend too much time there. No DU unbroken. DL only unbroken round 3. Should have pushed there!
Still solid work & great time!
Wow. No breaks at all, at that pace. Nice!
Flying! That's awesome!
19.21 for 3x of
200 Single Unders
55 kg DL
15 burpees over barbell
9:40
Nice work Luis!
That's moving quickly btwn movements. Well done Luis.
Crushing as usual! Well done.
Rx 17:36