For time:
400-meter run
50 dumbbell bench presses
400-meter run
50 ring push-ups
400-meter run
50 hand-release push-ups
400-meter run
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Post time to comments.
Stimulus and Strategy:
Today, we have a longer workout that will challenge your upper-body pushing stamina. Choose loading and scaling variations that will allow you to maintain large sets and a quick pace on the run. Shoot to finish each run in under 2:30; push the last effort, knowing you are at the finish line. Make a plan for how you will break up your reps today to ensure you don't go to failure too early.
Intermediate option:
For time:
400-meter run
50 dumbbell bench presses
400-meter run
35 ring push-ups
400-meter run
35 hand-release push-ups
400-meter run
♀ 25-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
For time:
200-meter run
30 dumbbell bench presses
200-meter run
30 ring push-ups with rings pushed out to a steep incline
200-meter run
30 hand-release push-ups from knees
200-meter run
♀ 10-lb dumbbells
♂ 20-lb dumbbells
Resources:
Pose Running Drills | Lean and Pull
The Dumbbell Bench Press
The Ring Push-Up
The Hand-Release Push-Up
Ring Push-Up Coaching Tips
Find a gym near you:
View the CrossFit map
Comments on 260112
199 Comments
18:11
Scaled to:
400m Run
50 DB Bench Press (35# DBs)
400m Run
40 Deficit Push-Ups (4")
400m Run
30 Hand Release Push-Ups
400m Run
swapped ring push ups for 50# rows
M/66 5'7" 175
500 meter row
50 reps/50lb db BP
500 meter row
50 ring pu
500 meter row
50 hands off pu
29:15 finally one in my wheel house!
1-minute jump rope
30 dumbbell bench presses
1-minute jump rope
30 TRX push-ups (steep incline)
1-minute jump rope
30 hand-release push-ups (15-20 reps from knees)
1-minute jump rope
17.5 KG - 24:30 mins
400-meter run
50 dumbbell bench presses
400-meter run
50 ring push-ups
400-meter run
50 hand-release push-ups
400-meter run
♂ 15-kg dumbbells
Time 32:34
21:30 rxd
For time: 20:16
400-meter run
50 dumbbell bench presses
400-meter run
35 ring push-ups from incline
400-meter run
35 hand-release push-ups
400-meter run
35-lb dumbbells
tiempos de ronda
R1 | 02:08 | 400-meter run
R2 | 05:43 | +215 s dumbbell bench presses
R3 | 02:17 | -206 s 400-meter run
R4 | 03:34 | +77 s ring push-ups
R5 | 02:19 | -75 s 400-meter run
R6 | 03:06 | +47 s hand-release push-ups
R7 | 02:07 | -59 s 400-meter run
Ø 03:02
Tiempo restante: 00:01 = 21:15
For time:
400-meter run
50 dumbbell bench presses
400-meter run
50 ring push-ups
400-meter run
50 hand-release push-ups
400-meter run
♂ 50-lb dumbbells
55lb db’s
22.50
I did
2 min stairmaster (avg. level 15)
50 DB presses (50#)
2 min stairs
50 lat pull downs (105#)
2 min stairs (avg. 15)
50 DB reverse fly’s (15#)
2 min stairs (avg. 17)
** 95# Floor press
M/29/150#
Rx — 20:44
M/34/5’9”/175#
400-meter run
50 dumbbell bench presses
400-meter run
35 ring push-ups from incline
400-meter run
35 hand-release push-ups
400-meter run
35-lb dumbbells
28:15 considerable time lost in transition due to gym layout and attendance
Did 260113 WOD first, not a great warm up lol
M31 RX 14:45
15:55 scaled
1000M bike erg
50lb DD
45 degree ring pu
HR PU from knees
m 41 5’11 180# 17:45 rx
Paralettes for rings
17:50
Fun one
Full ring PUs
Full HR PUs
16:46
Excellent!
19:16 (sub parallettes for rings)
Beginner. 400m run. 5kg dumbells.
20min time-cap.
Made 100m on last run.
400-meter run
50 dumbbell bench presses - 50 lbs DBs
400-meter run
14 ring push up + 36 push up hands on DBs
400-meter run
50 hand-release push-ups
400-meter run
26:01
M/44/175
M 55/210/6’
Intermediate scale.
21:06.
50 DB Bench Press 50lbs
1000 meter standing Bike erg
50 Ring Pushups
1000 meter standing Bike erg
50 Hand release pushups
1000 meter standing Bike erg
22:50
20:32 Rx. Rings about 6-7" off the ground. Lowest I could get them. Grindy. Runs almost did not matter but pushed them anyways.
67🙃
50- 30-15 db bench press: 15#
35-15-10push-ups
35-15-10hand-release push-ups
Subbed 1000m C2 bike for the running and 2x20kg KB floor press for DB bench.
45 years young 5’11” / 217lbs
16:42
Great!
M52/5'11/220#
For time:
500m row
50 db bench press: 35#
500m row
35 ring push-ups
500m row
35 hand-release push-ups
500m row
16:43
Modified to 25# dumbbells and changed run to 15 cal bike
56 yo M/ 5'9"/ 147 lbs
26:23
as Rx'ed
Subbed BikeErg getting over the flu and below freezing.
Rx 16:40
*Sets of 10 for all DB Bench, Ring Push-ups, and HR Push-ups.
*Those 10’s killed me from the beginning, but I wanted to push for bigger sets! Fun WOD!
Excellent!
RX 20:47
21:42.56
Don’t have 50#lbs so I used 35#KBs and did 72 reps to make up the weight difference.
Don’t have rings so did elevated feet push-ups instead.
16:18 RX
Awesome!
22:38 Rx oh me chest
M/49/6’4”/225#
Intermediate
20:42
Burpees instead of HRPU
That’s wicked fast, especially with burps - they take longer!
Burpees YAY! Well done.
25’30” RX
Rx’d: 18:10
Underestimated the tenacity of this one
I know there’s someone out there gonna get a sub-15 minute on this
That’s great stuff, bro! It was definitely a grind in the last set of 50.
Great time!
Awesome CN!
27.5 scaled
RX
Women's rx but subbed 500m row for run
21:25
m/55/180
Bottom of rings were about 6" from ground.
Nice, Mike!
Rx
Treadmill at 1°, 8mph
17:40
Great job, Sam!
Well done!
Ladies RX’ish
35# DBs (heaviest I have) and did chest-to-deck pushups using those old Perfect Pushup bars in lieu of HRPs.
18:42
Still limiting left wrist flexion so subbed the HRPs as written. This did also provide more deficit but not enough ROM in the shoulders to get those bars off the floor. Increased run pace each time. Big sets turned into small ones by the end. Awesome pump!
Good time, nice work upping the run pace
Terrific job!
Had to adjust for hotel gym.
Ring switched to standing cable press
30lb dumbbell
31:09 Rx
19:45 scaled
400m run
50 db bench press @ 40#
400m run
50 db pushups (I have no rings)
400m run
50 hand release pushups
400m run
26:10 with 500m rows, otherwise as rx’d. This was way harder than I imagined
Dad: 27:18 with rows as well, started with 400m but moved to 500m after the first row.
He used 15lb dumbells and smoked the first 30 so I had him do 50 of everything, angled ring push-ups and hand release push-ups. (Hands at about 35” off the ground)
176cm/176lbs/46
Way to go Jeff and Dad. Yep this workout was sneaky
Rx-ish, didn’t feel like bringing the rings down from the ceiling. Subbed in parallette push ups. Runs on the trueform.
18:32
Runs: 1:52 , 1:46 , 1:45 , 1:36
Bench: 15,10,10,10,5
Parallette: 8,7,5,5,5,5,5,5,5,5
HRPU: 10,5,5,5,5,5,5,10
Well done!
26:29 RX
Rx 15:59
(rings 4” off the ground from the bottom, that’s as low as I can get them from my tree limb)
runs- 1:40, 1:50, 1:55, 1:29
bench in 10’s
ring pushups in 5’s
hr pushups 10,5,5,5,5,5,5,10
Fkin awesome
Fantastic!
hell yeah
Killer!
22:20
22:35 at Monte vista. Had to sub 500m row on the third run, runs done on treadmill. Used 40lb DB’s for BP, subbed machine press for ring PU. Those hand release Pushups were killer.
Intermediate
Ring push-ups on the knees & incline
Time: 19:44
15kg dumbbell.
I ran on a non-motorized curved treadmill.
On treadmill (all sub 2:00)
DB Bench - 25 / 10 / 10 / 5
Ring Push Ups - 10 / 10 / 10 / 10 / 8 / 2
Hand Release Push Ups - 10 / 10 / 10 / 10 / 10
Solid!
intermediate scale
I subbed 250 single unders JR (for the 400 M run)
PUMP TOWN express. All aboard
Yeah no doubt…
Yeah it was
30 calorie HIIT bike
50 - 25# dumbbells bench press
35 incline ring push ups
35 hand release knee push-ups
36:18
Great work, Ms. Lori
Wow crushed it
Amazing!
30 LB DBs
M 53/ 78kg /175cm
For time: 21:43min.
400-meter run
50 dumbbell bench presses
400-meter run
50 ring push-ups (TRX)
400-meter run
50 hand-release push-ups
400-meter run
♂ 50-lb dumbbells = 2x23kg
Treadmill incline 1.5%
I believe this is RX
19:53
30lb dumbbells
DB pushups
Hand release
16:15 sub 1000m erg bike (weather) 50lb dbs, ring, hand release
Rx scaled modified
500m row
35 DB’s
Feet on bench push up subbed for ring push ups
19:41
Turned this into a pull workout as I continue to rehab the shoulders.
200 single unders
35 ring rows
200 single unders
50 muscle cleans, 65#
200 single unders
50 ea single arm unsupported bent over rows, 35# DB
16:52
Calfburnsies, as Favo and Coastie would say. Skipped the final round of SUs as one of my arches was starting to act funny.
63/5’8”/161
Rix-press bringin the improv! Great work!
Wow! 400 singles my calves hurt just thinking about that! Nice job!
Rx 20:18
300 run
50 Bench press
35 ring push ups
35 push ups Hand free
800m bike erg for run
Ladies Rx w/ TRX for rings
Outside in the 'hood & my driveway
16:52
*measured 400m with a friend's surveyor's wheel this time. Exactly one big loop.
30°F-12mph winds
Destroyer
Big Guy crushin another one!
35lbs dumbbells
20:43
Great work!
56M
18:43
runs and reps as Rx, modified movements to strict sh press (2) 25# DB, push up, 44# kbs
M/37/205/6’2”
20:00 RX
Upperbody crusher!
Beginner option: 16:25
35- lb dumbbell
19:41
Nice job!
RX 19.38 using a treadmill slow to spool up to speed.
60 years old 😉
15# Dbs, TRX, hand release
Intermediate reps
4-400s, 50 35# bd bench, 35 TRX push-up, 35 hand release pushups
I believe it was 2010 CrossFit Games, as a way to make them possible to judge reps. And the burpees were 2008 Games if I remember correctly, along with the clapping the hands. If anyone remembers different let me know!
30 pulls on rower
30 dumbbell floor presses
30 pulls on rower
30 dumbbell floor presses
30 pulls on rower
30 dumbbell floor presses
30 pulls on rower
10:45
35 lb DB’s
Rxd at the Y (TRX for rings).
22:40.
25-10-5-5-5 bench. 4-5 on ring push ups. 5’s for hand release. The clips on the TRX were digging into my arms so I put my hoodie back on for those. Freaking rough one!
Solid!
Sub 24 calorie air bike
50-25 lb db bench
50 power tower push ups (no rings)
50 hand release push ups
22:56 💪🥵
30 lb DB, 500 m row instead of run
14:06
50# DB
50 ring push-ups
50 hand release push-ups
26:29
50 dumbbell bench presses 15kg
400m run
50 ring push ups
400m run
50 hand release push ups
400 m run
With 10kg weighted vest
Time : 41m
I am hurting now 🥲
35# DB
15:45
50 lbs
time: 14:53.43
Good for you Dad!👍🏽
15:01 DB（35lb）
400-meter run
50 dumbbell bench presses
400-meter run
50 push-ups
400-meter run
50 hand-release push-ups
400-meter run
24:21
RPU>>strict RD
22:00
35# DB
M45
No equipment, time 20:16
400-meter run
50 feet elevated push-ups
400-meter run
50 Archer push-ups
400-meter run
50 hand-release push-ups
400-meter run
RX 17:20
Typo for previous
RX 16:20
Nuts
Awesome!
22’08
M/55 🎅🏻
Intermediate
5:17, 8:07; 5:24; 3:03 TT-> 22:51
M-34y-191cm-100kg
For time:
400-meter run
50 dumbbell bench presses 22kg (25-15-10)
400-meter run
50 ring push-ups (did dips instead;15-10-12-13)
400-meter run
50 hand-release push-ups (20-15-15)
400-meter run
Did all runs between 1:30-1:33
in total: 27:43
Scaled:
For time:
400-meter run
15 dumbbell bench presses
400-meter run
15 bent over DB row
400-meter run
15 hand-release push-ups from knees
400-meter run
♀ 5 kg dumbbells
Time:13:59
Notes: headache, numb arms, dull ache medial to left shoulder blade started partway through the first run. Tight feeling in shoulders/neck after workout. Headache starting to subside a few minutes post workout.
Rxd 20min
Champions Club Scaling Notes
Rant
Pop quiz: Anyone remember when hand-release push-ups were first included as a standard? Anyone remember why they were included as a standard?
Living back in the archives since 2023 has really reminded me how much of this stuff I used to just follow blindly without understanding the context, and it also reminds me that, even though we are more refined now, we are still part of a major experiment that has been ongoing since 2001. For example, I forgot that when I first began CrossFit 20 years ago, all burpees were done landing in a full squat before jumping (bonus nerd point if you remember when this changed as well). No matter what the case, it was a human being (usually Coach) who formalized these standards - not as something he knew to be correct, but rather as something he believed was his best guess and was looking to be proven wrong. He had a purpose behind everything and the movement standards fit that purpose, and when Carl Paoli came around in 2010 and talked about spinning the rings out at the top of ring dips/push-ups, that fit his purpose.
One of the biggest adjustments I've made in my coaching (and my own workouts) is to stop being a slave to the prescription. Not just the weight or rounds or reps, but also the movement standards and the workout format. For example, sprinting these 400s would hurt my overall time, but would help me not be a pansy when it comes to my lungs burning. Or going lower than usual on ring push-ups would also hurt my time, but would help my flexibility (in theory, at least).
The big trend I've seen in youth basketball (and other sports too) is how surprisingly coachable athletes are: they'll do good drills, dumb drills, boring drills, fun drills, and play all kinds of games... so long as a coach is right there actively telling them what to do. But the second they're left to their own devices, it's evident they've rarely had to think for themselves. This is a big part of why I admire you garage gym OGs on here so much: the results you guys put up doing this thing by yourself is incredible. The challenge... eh... I don't think that's the right word... you all challenge yourselves plenty. Maybe it's best to pose it as a question: have any of you gone a week without following the exact rx of a workout? Not just lowering weight or modifying due to pain, but truly treating it like a football or basketball or volleyball practice? You guys all have such an incredible pool of experience to draw from, I would love to see you guys use it rather more often instead of blindly following the rx (which, again, is what I was guilty of for probably 15 years). I'll bet your intuition is dying to be your coach!
As an OG garage gym-er myself-for decades, I wholly embrace intuition & improv. I have a little side hustle training & my main philosophy there is thinking WAY outside of any self-imposed or other box/rule book. Especially for women of a certain vintage! Real moves, real life & some real reimagining. All that said, working out solo is a lot better with all of you virtual box mates! I appreciate y'all more than you know!💪
Coach Chris, how timely your missive is…Hope I showed a smattering of creativity working around my shoulders today. Your description of kids w/o a coach giving them drills reminds me of a smartphone-addicted kid or adult when forced to relinquish the device.
Favo, bet you’re a fantastic coach! Hope and suspect you keep your athletes as entertained as you do us.
Absolutely I have--most of those times I've done the following-
Looked at the whiteboards I have nailed to my garage gym from 2013 and see if I can challenge myself from 5 or 10 yrs ago or
I usually sub a sandbag instead of a barbell or just something different, but a similar exercise.
The voices inside my head are my coaches and, sometimes, they’re assholes.
Dude, I'm a mixed bag here. Up until very recently I spent most of my years planning and directing for teams ranging from single to triple digits on a daily basis, so I enjoyed following the Rx WODs as one of those few things in my day where it was just handed to me in a "do this" fashion. 'Following' is used loosely as I normally have to scale/modify for one reason or another. But there are those times where I'm just like "na, I don't wanna do that, I'd rather do..." and change it up accordingly. For the better part of the last 2.5 years I was either coming up with or at least advising our Friday Bulletproof workouts. I got to step outside of the box plenty but did try to incorporate at least elements of the WOD from time to time, but always exercising a little creativity in providing comradery through shared misery. Prior to the last 2.5 years there have been loads of times where I had no choice but to come up with my own workouts because I had no access to the internet or emails, sometimes for weeks.
Your insight and questions are always appreciated my friend!
Well said! I have been dabbling with WODs for the last 10yrs and def started out thinking the workouts were to be followed verbatim.
As a 41yo woman, starting my peri menopause journey w8th 2 young kids (2yo and 4yo). I nearly always need to sub the workouts. These days i dont have a physical box to train with, just my gym and you guys online.
The old saying is true. The only competition is the person in the mirror 🫶
So many good points @ Lincoln. I do like just "following orders" when it comes to WODs too despite some days needing creativity. Having it laid out is incentive for days I'm not likely to push myself on my own or just burned out on ideas. @Coastie, I'm sure the voices in your head are a delight; funny for sure @Jim, meh laughing/crying, my clients definitely have feelings when we work out😂 Let's just say most don't share my affinity for burpees. Speaking of which, Chris, I do remember the clapping. We were doing them like that, squat, jump up, clap overhead in my local box at the time in 2014-15 ish?