Complete as many rounds and reps as possible in 10 minutes of:
5 toes-to-bars
3 sandbag over-the-shoulders
1 wall walk
♀ 100-lb sandbag
♂ 150-lb sandbag
Post rounds and reps to comments.
Stimulus and Strategy:
Each set of today’s workout contains a low volume of reps to allow you to cycle through quick rounds. Choose an option for the toes-to-bars that allows you to maintain unbroken reps for the entire workout. The loading of the sandbag should allow you to complete your reps in around 30 seconds. Your goal should be to complete 6 rounds or more. More-advanced athletes may be able to perform a single round in under a minute and hold that pace for the entire workout.
Scaling:
Reduce the load of the sandbag.
To reduce the complexity of the toes-to-bars, reduce the range of motion by bringing the knees to the chest or a consistent height on the body. For the wall walks, reduce the range of motion by walking your hands only a few steps toward the wall.
In case of injury or limitation, perform power cleans with a single dumbbell or barbell instead of sandbag over-the-shoulders. Perform V-ups or sit-ups in place of the toes-to-bars, and inchworms with a push-up in place of the wall walks.
Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
5 knees-to-chests
3 sandbag over-the-shoulders
1 wall walk
♀ 70-lb sandbag
♂ 100-lb sandbag
Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
5 hanging knee raises
3 single-arm dumbbell power cleans
1 inchworm + push-up from the knees
Switch arms on the cleans as needed.
♀ 25-lb dumbbell
♂ 35-lb dumbbell
Coaching cues:
When pulling the sandbag off the ground, get your hands underneath the bag and squat down as low as possible. Lift the bag to your thighs, bear-hug it, then with the bag held tight to your chest, extend your hips and legs aggressively, and throw the bag over your shoulder.
Resources:
The Kipping Toes-to-Bar
Sandbag Training
DIY Sandbag
The Wall Walk
Kipping Hanging Knee Raises
Inchworm + Push-Up From the Knees
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Comments on 250903
189 Comments
M/55 🎅🏻
Rx 7 rounds
10 rds +7
did 70kg barbell cleans
Round times
R1 | 00:35 |
R2 | 00:57 | +22 s
R3 | 01:01 | +4 s
R4 | 00:55 | -6 s
R5 | 01:02 | +7 s
R6 | 01:01 | -1 s
R7 | 01:08 | +7 s
R8 | 01:00 | -8 s
R9 | 01:00 | 0 s
R10 | 00:55 | -5 s
RX 3 rds. +2
M 42 Rx
8 rounds. 72 reps.
I liked that!!
subbed 3 swings w/50# kb for sandbag
9 2/3 rounds
Rx
Scaled/ modified version:
Complete as many rounds and reps as possible in 10 minutes of:
5 toes-to-bars
3 SDHP, 24kg kettlebell
1 wall walk
9 rounds
10 + 5 rxd
100lb sandbag
10 rounds +5 t2b
CrossFit AFK
9+1 - Sc (2 sandbag cleans at 150lb, all else Rx)
score 10 rounds
subbed:
5 KTEs
3 ring dips
100m run
7 1/3 rounds + 1 dip
sandbag 176lbs
7+6
11 Rounds + 5 reps, w/100 lb sandbag
#Redemption Road Crossfit Limon
# crossfit in prison
100lb SB - dealing with a janky back.
subbed single arm DB power clean @50#
M/39/6’/174#
Modifed to:
10 AMRAP
5 V-ups
3 power cleans 185-lb.
1 wall walk
8+6
Deo gratias
Ghd sit up
PC 155lb
4 Alt. DB SP 50lb
7rds+7
100lb sandbag
8+1sbos
Forgot to post on Wednesday.
13 rounds + 1
Rx other than just throwing a 50lb sandbag overhead
M / 22 / 5'7 / 196
(Modified)
1. 5 L hold chin ups
2. 3 power cleans @ 185lbs
3. 1 wall walk
Rounds = 6
M 55/210/6’
Scaled t2b to 1/2 t2b.
Subbed sandbag with 3 clean and jerk at #115.
9+5.
5 knee to chest
3 single db clean 20 kg
1 ww
9 rounds
Used 50lb KB and did power cleans instead of sandbag
7rounds + 5 reps
5 TTB
3 Dball 85#
1 wall walk
Score: 12+ 3
#100 bag
8Rds+5
5 Toes-to-Bars
3 Sandbag Over Shoulders (65 lb scaled from Rx ~100 lb)
1 Wall Walk
🔥 Final Score: 8 Rounds / 72 Reps
Scaling isn’t weakness.
https://youtube.com/shorts/lMqwwP4hS9U?si=6QsO34Gtrr7U6iAE
Intermediate
5 rounds + 8 reps
5 Knees to chest
3 #60 SB over shoulder
1 Wall walk
6 gto 45lb plate
5 toe to ring
3 power clean @185
1 wall walk
Scaled to 115-lb Atlas stone. Otherwise, as rx'd. 8 rounds + 5 T2B.
Tough to keep moving, more mentally than physically. Unbroken T2B. More deliberate with the stone - seemed to get tougher in later rounds.
52m/5'10"/185
8 + 6 with 155# barbell sub for sandbag.
8+3 - only had 20lb med ball to use in place of the sandbag at gym; other movements as prescribed
12 round + 1 T2B
(Sandbag cleans)
6 rds 4 t2b
scaled 10 min Amrap
5 t2b
3 kb clean total @ 97lb
1 wall walk
11 rounds 20lb ball
Kipling Knees to elbows
10 rounds.
30lb bag
5 knees to chest/ 3 wall ball over the shoulder (12#)/ 1 wall walk (2 steps toward wall)
tiempos de ronda
R1 | 00:38 |
R2 | 00:44 | +6 s
R3 | 00:55 | +11 s
R4 | 01:02 | +7 s
R5 | 00:56 | -6 s
R6 | 01:04 | +8 s
R7 | 00:58 | -6 s
R8 | 01:03 | +5 s
R9 | 00:53 | -10 s
R10 | 00:54 | +1 s
R11 | 00:41 | -13 s
Ø 00:53
Tiempo restante: 00:12
Complete as many rounds and reps as possible in 10 minutes of:
5 toes-to-bars
3 single-arm dumbbell power cleans
1 wall walk
Switch arms on the cleans as needed.
♂ 50-lb dumbbell
Intermediário 9 Rnds + 3 reps
135lb power clean
-7 Rounds; No DBall so I did 150 lb power clean.
knnee2elbow
70#dball
back after weeks of 12 hrs days and injury
Welcome back; nice work!
9+5
125# bag
m/41/190#
Great!
Rx 12 rounds + 8 reps
*I tried to live up to your expectations Spencer! But that Sandbag was pretty crushing! Thanks for the push!!!
Great effort!!
Damn, Derek, terrific job! Tying with Spencer is no joke!
Garage gym workout this morning. Surprised how many people have access to sandbags, guess I’m in the minority.
strapped together 3 bumper plates that added to 115 lbs. the plates were a little loose and therefore unwieldy. I didn’t go over the shoulder, just to the shoulder to avoid any blind bounces.
8R and 5 TTB.
the cleans were the slowest part without a doubt. Even had a failed rep. I think in the future I just need to sub power cleans.
Well done!
Retested on 9/4 using 135lb power cleans.
RX 10rnds + 5 T2B
Awesome!
100lb bag
Intermediate+ ( 100lb bag but still did T2B)
11 rds
Stuffed a sea bag with weights and med balls. I initially was able to cram 150lbs in there but it was too awkward and unbalanced, didn’t want to fk myself up or break my sea bag.
This was fun!
That’s a badass adaptation bro, awesome job!
Nice sub. The awkwardness of the lift had me back off load as well. Not trying to hurt myself, just keep my body strong!
Way to persevere and crush it!
Excellent job! Very inventive modification too!
M/36/215#/73”
Rx 11 rounds
Hell yeah!
Excellent!
Scaled - beginner
14 rds + 4 knees to chest
8 rounds plus a clean. Scaled to 1 clean with 120lbs of slam balls in an old surplus rucksack. Took some experimentation to get the technique. Figured out I had to grip the loose material on opposite sides of the bag so it’s own bulk would twist it tight-otherwise the balls just flopped around too much to grip it. Don’t have enough floor space for sandbags.
Dad: 6-7 rounds with ring hanging knee raises, 40lb boxing bag, 1 inchworm!
46/173lb/176cm
Great work to both of you!
Great work to both of you!
11 Rounds + 5 Toes-to-bar
That’s not much scaling, awesome work!
5 knees to chest
3 30lb medball over-the-shoulders
2 inchworms
8 rounds
with 100lb SB, GHD sit ups for TTB.
only had a 100lb and a 50lb SB. Tried banding together and it came undone during round 2. blood blister from pull-ups, scaled to GHD sit-ups.
this felt so good today even with sore pecs from yesterday's bench presses. used the heaviest sandbag at my gym: 55lbs 25kg.
Intermediate
9 rounds
Solid!
Killed it!
8 rounds rx.
M- 54/5'7/220
Intermediate athlete/scale
Today's workout 5 knees to elbows/3 100# sandbag (long two handled sandbags with smaller ones stuffed inside), 1 wall walk
7 rounds with about 8 seconds left. Using the longer bag that allowed to weight to move around sucked, but it was my only option.
250902 - 21-18-15-12-9-6-3 135# BP/ 20" box jump overs -13:58,
Nice job on both of these, Dave!
well done Dave!
Excellent job, Dave!
Man, you don’t mess around with catching up. Two days of two-fers
RX 6+5
Scaled K2C, SB is 75#, WW not 100% flush
7 rounds + 5K2C &1 SBOTS*
*(finished full 8 @ 10:31)
I really wanted more rounds but those increasing canvas burns on my shoulders were killing me by the end & I couldn't completely clear them each time. Should have worn a t-shirt instead of a tank!
Great job, Favo! Glad I wore a t-shirt instead of a tank even with the light sandbag that I had available.
Ooof, tank top 😬. Too bad the 80's shoulder pads aren't still a thing 😂. Way to push through the discomfort 👍🏼👊🏼💪🏼
I wore a tank too! the WOD needs a daily dress code too I reckon!
Nice work! I always forget about canvas/rope burns until I shower lol
9+1
5 T2B
70lb Slamball over the Shoulder
1 Wall Walk
Nice job!
Excellent!
Well done!
Great!
Wow! Nice!
That's incredible!
Holy cow, that's lightning fast ⚡️⚡️⚡️⚡️
7 rounds + 5 TTB and 2 slamball o. Shoulder.
Great job 👏🏻
Very well done 👍🏼
100# sand bag, reat as perscribed.
6 + 6
49 yo M
49 yo M
Nicely done 👍🏼
M/36/210#/6’2”
12 + 8reps
(14-15 rounds is out there… who is getting it?! Let me see it Derek!)
Coastie Nick......
12+ is impressive as is! 15+ is next level. Excellent work.
Yup, my money is on Coastie or Derek! I agree with Favo, 12+ is impressive, fantastic job!
Awesome job!!!!
Nice job, Spencer!! That’s fantastic, man!
Not me, but y’all’s faith in my abilities makes me feel less mediocre 😂 😂
Thanks for believing in me! I tried my damndest but could not live up to it!
Instead it looks like we tied!
That dang Sandbag!
Thanks for calling me out and making me push extra today.
Awesome!
6轮
Nice work 👍🏼
Rx 8 rounds even
Very well done!
42 yo male, 205#
That's dope!
Well done!
That's a great score!!!
Beginner option:
50-lbs 10 rds plus 5 reps
Nice!
Good work 👍🏼
Heaviest sandbag available was 45-50#, otherwise Rx
9 or 10 rounds
Kept the difficulty of the TTB and WW because I only had the lighter bag available. At round 4 or 5 I asked myself 'was that 4 or 5?', hence the uncertainty in rounds complete.
Still a lot of solid work there esp with the TTB option. Great job!
Awesome job Lincoln!!! Glad I'm not the only one who sometimes loses count 🤔😂
Awesome, Lincoln! I’m sure you got the higher number!
Intermediate M29 (that's my 12th WOD here)
Total rounds: 8
M/56/67”150#
no sand bag / heavy d ball / odd object so…
10 min amrap
7 rds plus 6 reps
5 strict t2b
3 power cleans @135# (85% of recent 1 rm)
1 inch worm with a push up. 1 reverse inch worm with a push up
Nice!
Go Bob!
Way to go 👍🏼
Great work, bob. Strict T2B are way harder, hard to get a rhythm with them,
10R
Great!
-5 K-2-C
-3 single-arm dumbbell power cleans
-1 inchworm + push-up
-3 single-arm dumbbell power cleans
10 rds
*35 lb DB
Well done 👍🏼
That's flying!
5 kipping knees to chest
3 hang snatch w/ 65 lb barbell
1 inch warm to pike push-up w/ feet on bench.
7rounds minus 1 inch warm to pike push up
7 rounds + 7 reps
Feels like heavy week
Nice job!
Concept 2 WOD on bike erg
9+4 rx
Excellent!
5 kipping knees to chest
3 hang snatch w/ 65 lb barbell
1 inch warm to pike push-up w/ feet on bench.
7 rounds + 5 kipping leg raises.
nice adaptation Aaron
Scaled to
technique/practice session
knee to elbow-arms in straps
100# sandbag to chest
1/2 wall walk
5 rnds @ 10:03
First time in about 5/6 months since I've tried any wall walk/ HS positions with my shoulder
Felt ok.
Glad to see shoulder is improving; nice adaptations & great work!
Nice, Mike!
Way to go Mike 👍🏼👊🏼💪🏼
Good work, Mike. Not bad at all for having a dicey shoulder. Glad it felt good after!
100lbs sand bag
6 rounds
8 reps
Inter. w/ 2 inch worms per rd.
7 Rd. + 2 t-t-b
my mate did scaled 50kg sb. 6+3
Great job!
Intermediate: 10rds
5 toes-to-bars
5 sandbag 45kg over-the-shoulders
2 inchworm+push up
5 rounds
DB 30 kg
8 rounds
Sandbag 100lbs
9 rounds + 5 T2B + 1 sandbag
Well done!
Great job!