Complete as many rounds and reps as possible in 10 minutes of:
3 power cleans
15-foot handstand walk
45 double-unders
15-foot handstand walk
♀ 125 lb
♂ 185 lb
Post rounds and reps to comments.
Stimulus and Strategy:
Today’s workout combines a heavier lift with a sprinkle of higher-skill gymnastics. This sprinkle should allow you to keep moving through your rounds with minimal reduction in pace. The loading on the barbell is meant to be moderate to heavy. Some may be able to perform a few touch-and-go reps, while others work to maintain quick singles. Choose options that allow you to complete at least 5 rounds.
Scaling:
Reduce the load of the barbell. Reduce the reps on the jump rope.
To reduce the complexity of the power clean, perform a hang power clean. To scale the handstand walks, complete a half circle around a box with your feet on the box (walking laterally around the box). You can also scale the handstand walk to 3 inchworms or bear crawls. For the double-unders, practice the movement for 30 seconds or perform single-unders.
In case of injury or limitation, for the power cleans, consider medicine-ball or dumbbell power cleans. For the handstand walks, consider alternating dumbbell shoulder presses or shoulder taps in a plank hold. Consider performing jumping jacks, penguin taps, or alternating toe taps on a low box in place of the double-unders.
Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
3 power cleans
1 half circle lateral walk around a box (feet on the box), moving to your right
20 double-unders
1 half circle lateral walk around a box (feet on the box), moving to your left
♀ 95 lb
♂ 135 lb
Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
3 power cleans
3 inchworms
20 single-unders
15-foot bear crawl
♀ 35 lb
♂ 45 lb
Coaching cues: On your handstand walks, don’t focus or look for your “end point.” Walk through the finish line.
Resources:
The Power Clean
The Handstand Walk
The Double-Under
Handstand Walk Around Box
The Bear Crawl
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Comments on 251003
155 Comments
Rx 4+45dubs (finished last HSW after time.)
subbed:
3 power cleans, 45# dbs
2 wall walks
5 KTEs
2 wall walks
4 rounds + 2 PCs
HSW>>Alt. DBSP 20reps 50lb
1r+68reps
Rx 3 rounds + 10 double unders
M29 (Thats my 20th WOD here)
Intermediate, 3 Rounds (Bad at double unders)
4+3 Rx
HSW getting better. Spent a lot of time resting. Cleans felt rusty
M/39/6’/170#
4+3 Rx
Deo gratias
Scaled to 135#
4+3
subbed in 30 drag rope DU's
“Not every challenge is about perfection — some are about courage.
Today I faced the Handstand Walk head-on. No excuses. Just persistence.
Two full rounds, 137 lb cleans, and a whole lot of grit.”
3+51 rx
tiempos de ronda
R1 | 02:42 |
R2 | 03:55 | +73 s
R3 | 03:11 | -44 s
Ø 03:16
Tiempo restante: 00:12
Complete as many rounds and reps as possible in 10 minutes of:
3 power cleans
15-foot handstand walk
45 double-unders
15-foot handstand walk
♂ 125 lb
5+2
155 lbs
scaled handstand walk to intermediate
5+1 Rx
RX 5 rnds + 2 reps
Intermediate
5 rounds +
3 P.C. (95#)
1 15’ H.S. Walk
19 D.U
D.U.’s each round were scaled to 30 reps
5 rounds
Intermediate scaled/ modified option:
Complete as many rounds and reps as possible in 10 minutes of:
3 dumbbell power clean and jerks
15 Wall-facing handstand shoulder taps
20 double-unders
15 Wall-facing handstand shoulder taps
13,5kg dumbbells
4 rounds + 3 dumbbell power clean and jerks
3 PC 95 lbs
15 fit HSW
45 DU
15 fit HSW
I got 3R + 3PC + 15ft hsw + 45 DU
Rx 5+ 3 PC + 15’ HSW + 4 Dubs
3 rounds + 10 dubs. RX
@185lbs, 15' HS walks and 90 single unders
4 rounds + 3PC + 15' + 50SUs
Son(17)
@155lbs, 15' HS walks and 90 single unders
4 rounds + 3PC + 12'
6 rounds
105 lb
Rx 8 rounds + 3 Power Cleans
*Quick Singles on Power Cleans.
*Unbroken Walks and DU, tried to keep transitions fast!
**Holy Shoulders!!!
That’s exceptional, Derek!
Elite!
Derek doing Derek thiiings! 👌🏻👌🏻
Cleans at 185
Can’t do handstand walk so did 15 second hand stand holds for each
45 double unders
-Did something different today. Focused on form with power clean. 3 pc; 5 handstand pushups; 90 single under; 5 handstand pushup; 135 lbs
M/36/215#/73”
Rx 4+4
Rx’d: 4 rds + 1 rep
CN crushing Rx lately! Awesome!
Way to go, bro!
M/44/230/6’3”
Nice work!
Excellent!
Great job!
3 rounds + 3 + 15’ HSW as rx’d (tripped like 4-5 times on round 1 then miscounted and did 55 unbroken round 2, 45 unbroken round 3. Power clean singles.
46/176cm/176lbs
dad: 2 rounds plus inchworms plus 20 singles. Beginner scale except for a 25lb medball power clean. Mobility improving but can’t clean a very comfortably. age 69
Did a long warmup from the 2018 CrossFit.com instagram warmup series…
needed it….
Missed the part about scaling for 5 rounds…could’ve done 5 at 10’ HSW and 30 dubs.
6+3
PC: 1-1-1
HSW: UB
DU: UB
Wow! Nice!
Awesome job!
AMRAP in 10-Scaled as follows:
3 PCs-65# BB, 1/2 circles off box (18 in)R/L,
20 double unders
5 rounds + 3 PCs/1 1/2 circle, 5 doubles
Finished the last round after time (in about 1:08 ish) double unders were rough today & first time trying that around the box deal; good challenge!
Nice work!
Very well done, Favo!
3 power cleans
15-foot handstand walk (s)
30 double-unders
15-foot handstand walk(s)
♂ 155 lb
Nice!
As many in 10 min
3 power cleans @ 95#
3 inchworms
20jumping jacks (no jump rope)
15ft bear crawl
6 rounds + 3 power cleans 3 inchworms and 20 jumping jacks
Great job! That's a lot of good work!
Rx
2+48
Well done @ Rx!
Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
3 power cleans
3 inchworms
20 single-unders
15-foot bear crawl
45 lb
Total time: 5 minutes 40 seconds
I see, I jacked it up. I thought we were to do 3 rounds for time...
Well here I go again.
Still a lot of solid work. Good job!
Today’s antagonist was the jump rope.
Rx/M: 4+38.
7 DUBS and 1 HSW left in 5th round.
quick singles for cleans
unbroken HSW
DUBS unbroken if I could help it.
shoulders took the beating.
Edit: 4 + 42
Great work!
Scale:
3x 125lbs power cleans
15x shoulder taps*
45x penguin taps
15x shoulder taps
*wall-facing handstand (= 11 wall walks, not scored)
5 rounds + 3+15+39 = 447 reps
Missed this earlier, great work!
Nice!
3x 20 double unders
no hand walks
M/56/67”/150#
5+2 with scaling and subs.
135 was heavier than I’d normally go. I might be off but my guess is that a programmed 185 is in the 70-75% of an Rx athletes 1rm. I would’ve done 115 if staying with those percentages.
10 min amrap
3 power cleans @135#
3 inch worms with a push up
12 53# Russian kb swings
3 inch worms with a push up
Round times
R1 | 01:30 |
R2 | 02:00 | +30 s
R3 | 02:03 | +3 s
R4 | 02:06 | +3 s
R5 | 01:52 | -14 s
Ø 01:54
Time left over: 00:29
Nice!
Nice work Because!
Great stuff!
RX 4+2
Great work!
I did 4 rounds I power cleaned 185, but subbed the walks with alternating dumbbell press, and alted double under with single unders
Great job!
10 MIN AMRAP: 4 + 6
M- 54/5'7 / 225
Intermediate athlete/scale
3/135 pc, 15' lateral wall walk right, 20 double unders, 15' lateral wall walk left.
3 rounds plus 33, took an extra :28 sec. to finish the last 15' of wall walk.
Should have scaled down more to hit the intended stimulus. The double unders while being out of breath was my downfall.
Way to get after it, Dave!
Nice work! I Ike the HS walk sub!
Those lateral wall walks are a solid sub! Nice work!
Awesome sauce’m!
Clean 50kg
Singel unders 90
5 rounds
Great job 👍🏼
beginner, 6 round
Nice work 👍🏼
Did our Friday Bulletproof workout instead
12 min AMRAP
20 Single arm DB snatch, alternating (45#)
12 Box jump (24”)
10 Toes-to-bar
10 Burpees
3 Rds + 10 + 12
3 min rest
12 min AMRAP
20 Shoulder Press (mix – 65 and 75#, had to share)
12 WBS (14#, 10’)
20 Pushups
3 Rds + 14
Didn't seem to have any gas to speed up anything today. The guy who made this programmed it for rounds for time with a 12min cap. It was apparent in round 1 of each period that I wasn't likely to beat the cap, so I just treated as an AMRAP. I don't think anyone beat the cap for either period now that I think about it. Today's WOD looks great, maybe I will do that tomorrow - the intermediate version anyway.
That's a lot of good work Lincoln! Today's taxed my cardio big time. You will be fine in that department 👍🏼👊🏼💪🏼
Nice work! Getting through 3 rounds is moving let alone 4!
Another great BP workout! That's a ton of work to get done fast! Nice job!
Looks more AMRAP anyway. Great work!
Complete as many rounds and reps as possible in 10 minutes of:
3 power cleans
3 inchworms
20 single-unders
15-foot bear crawl95- lbs pc
4 rds plus 3 reps
Nicely done!
Good work! 👍🏼👊🏼💪🏼
65# pc
1/2 c lw rt
:30 dbl practice
1/2 c lw left
Great job!!!
-3 power cleans (105 lbs)
-1/2 circle lateral walk around a box (feet on the box), moving to your right
-20 double-unders
-1/2circle lateral walk around a box (feet on the box), moving to your left
5 rds + 1 rep
-3x10 back extensions for posterior PT
Way to go !👍🏼
Fantastic job!
Scaled to intermediate-but 45 su's
4 rnds
m/55/180
Going from hs walk on box to pc's messed with my equilibrium-
took longer breaks than I planned-hoped to get 5 rnds.
Then 40 min-30# vested walk
and 50 20" step ups with 30# to get a bit of training for Chad hero wod....
135# PC
Great work Mike!!! This workout hit a lot of different variables not directly related to strength for sure! 10 minute butt kicker!!!!
Hell yeah, Mike, great job!
Excellent work plus extra! Nice!
Wow! Nice work 👍🏼
Great job!!!
Intermediate. Used 20” box.
8R even.
happy to hold pace the last 5 minutes that I had the first. This one gets beathy quickly with the power cleans and Dubs as some heart rate spikes between walks. Would like to try this RXd but don’t think im getting close to 5 rounds so checked the go and kept it purely intermediate.
Ah let ego get in the way. Rxd about 5 minutes or so after completing.
4R even.
not sure if you could call my “HS walks” legit. Kicked up to about 3 steps each attempt until I hit 15’. About 3-4 tries each time.
Energy for daaaaayyyyzzzz 💪🏻💪🏻💪🏻 great work James!
Awesome job James! I can't believe you did this one twice!!!!!
That's baller, James, fantastic!
That is awesome! Well done!
Q- what did you do for the warm up?
Jim- the workout
Q - then what did you do for the workout?
Jim - the workout
🤣🤣
Awesome! I
Ironman!
Thanks friends! I have more box checking days than doubling down days so I’ll take them when they come!
2 rds. + 3 cleans
(limited w/ low back pain)
Way to get some work in!👍🏼👍🏼👍🏼
6 rounds + 45 DU
There he is! Hell yeah brother!
Wow!!! That's next level right there!!! 🔥🔥🔥
Very, very noice!
Lightning Luis! Well done!
Dang!
Excellent!
4 rounds + 2 power cleans
Great job!!!!
RX
6 rds + 2
Very well done!!!
Fantastic!
Fantastic!
I echoed Lincoln, so, super fantastic! Final answer😂
4+3
Good work!
M44 /96kg
Scaled intermediate option: 5 rounds in 10 min
3 power cleans, 62,5 kg
1 half circle lateral walk around a box (feet on the box), moving to your right
45 single-unders
1 half circle lateral walk around a box (feet on the box), moving to your left
Too tired to attempt DUs
Way to get the work done!!!