Pre- and post-workout accessory:*
Max set of strict pull-ups
*Complete 1 set before and 1 set after the workout.
3 rounds for time of:
400/500-meter row
40 AbMat sit-ups
30 alternating dumbbell snatches
♀ 35-lb dumbbell
♂ 50-lb dumbbell
Post time and total strict pull-ups to the comments.
Stimulus and Strategy:
Today's workout is simple, yet challenging, with a goal time of 13-18 minutes. Each row is intended to be completed at a moderate-to-hard pace that allows for completion in 1:45-2:15 — scale the distances to get you close to these time range goals. The sit-up volume is high, and 40 reps will be difficult to achieve at a rapid pace, but shoot to complete these in no more than 2 minutes; scale as needed to do so. Choose a moderate dumbbell snatch load that allows you to complete at least 15-20 reps consecutively. The demand of this movement will be made more difficult due to the row and sit-ups that precede it. It will take time to establish the correct mechanics and the correct load prior to starting the workout.
Intermediate option:
Pre- and post-workout accessory:*
Max set of strict pull-ups
*Complete 1 set before and 1 set after the workout.
3 rounds for time of:
400/500-meter row
30 AbMat sit-ups
30 alternating dumbbell snatches
♀ 20-lb dumbbell
♂ 35-lb dumbbell
Beginner option:
Pre- and post-workout accessory:*
Max ring rows
Feet should be directly underneath the rings.
*Complete 1 set before and 1 set after the workout.
3 rounds for time of:
250/300-meter row
15 AbMat sit-ups
15 alternating dumbbell snatches
♀ 10-lb dumbbell
♂ 15-lb dumbbell
Resources:
The Strict Pull-Up
The Ring Row
Rowing Body Position Tips
The AbMat Sit-Up
The Dumbbell Power Snatch
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Comments on 260130
130 Comments
5 strict pull-up
400mrun, 30 ab mat,30 db snatch 30# dbs (no 35 on hand) 22:08
4 strict pull ups
15, 16:50, 8 (rx)
16:34
500m row
30 abmat sit ups
30 alternating db hang snatch
RX
15 Pull-ups
WOD 00:25:22
15 Pull-ups
43/m
RX
Pull-ups: 17, 14
Time:25:11
3 rounds for time
400 meter row
40 ab mat sit-ups
30 alternating dumbbell snatches @15kg
Ring row - 12 reps
Time: 22:03
tiempos de ronda
R1 | 06:55 |
R2 | 05:46 | -69 s
R3 | 07:17 | +91 s
Ø 06:39
Tiempo restante: 00:01 = 19:59
Pre- and post-workout accessory:*
Max set of strict pull-ups
*Complete 1 set before and 1 set after the workout.
Pre 25 Max set of strict pull-ups
3 rounds for time of:
50 SDHP 45 LBS.
40 AbMat sit-ups
30 alternating dumbbell snatches
Post 11 Max set of strict pull-ups
♂ 50-lb dumbbell
M/50/200lbs
7 Pull-Ups
16:21 - Intermediate
2.5 Pull-Ups
40 sit up
30 db snatch 25
16:50
15 pullups
21:10
10 pullups
SUs
25 DB
F/36/5’1”/
17:31 min
16 pull ups
14:53
6 pull ups.
500 m row
40 ab mat situps
alt DB snatch 35# DB masters 57 male
18:18
7 pull ups
55lb dbs
19.49
8 pull ups
13 Strict Pull Ups
15:58 RX
10 Strict Pull Ups
Sub out row for 35 sumo DHP (45#)
20:37 (12/4)
13
15:05 rxd
11
14 reps - 17:23 RX wod - 8 reps
10 strict pull ups
3 rounds for time:
500m row
40 abmat sit ups
30 alternating db snatches @25#
16:28
10 strict pull ups
12 strict pull ups
3 rnds
500m row
30 abmat sit ups
30 alt db snatch 35#
18:00
rest 90 seconds
10 strict pull ups
m/55/180
18 min time is only the 3 rnds.....
20 then 10 strict PUs
M/44/205
17:37 as rx’d but no abmat (16/13 strict pull-ups with pronated grip):
Dad: 21:37 with 20 sit-ups, 20 snatches, 15lb db and 400m row ! (10/8 bent leg ring rows with little to no ring angle.
176cm/lbs/46
Ladies Rxish (toe assisted strict)
20 pullups fore & aft
17:11
each row @1:40 ish, struggle bus on last set of snatches with the 35#s!
*My time includes both sets of pull ups because I did not time anything desperately or break between
Haha "desperately" it was all done desperately, but I meant separately!😂
Superb showing there, you beast. Your time, with way more pull-ups than me, was better than mine, which didn’t include pull-ups! Definitely a pacesetter today, madam.
Very impressive!
23 pull-ups
15:14, using 40lb dumbbell
15 pull-ups
12 stc Pull-Up Pre
20:00
6 stc Pull-Up Pos
Pre - 15
Post - 12
M/35 6’3”/205
RX
4 Strict Pull Up pre
21:31
3 strict pull-up post
Nice work!
Completed this morning at the Y. Good little breather!
15:22.
unbroken, pace started at 4:45/round and went up from there.
15 strict pull-ups pre
13 strict pull-ups post
time does not include pull-ups, did take a little break to catch my breath.
Rx
21 strict PUs
16:47
16 strict PUs
Couple minute pause before and after the metcon. Having a hard time holding pace today. Didn't really feel warmed up until the last set, DB snatches unbroken in that round to finish it out.
M/230lbs
Awesome job!
13:26
Fantastic time!
Great time!
24 min Rx
5 pull-ups
47 Jahre | 1,82 m | ca. 97 kg
Vorgabe waren 22,5 kg – im Gym gab es nur 22 oder 24.
Entscheidung klar: 24 kg.
3 Runden, alles direkt beieinander, keine Laufwege, volle Intensität.
20 Minuten reine Arbeit.
Klimmzüge als Marker:
10 sauber vor dem Workout, 3 nach den Runden – ehrlicher geht Ermüdung kaum.
Am Ende kaum noch Luft, aber jede Wiederholung durchgezogen.
Genau dafür bin ich hier.
45 (25+20) reps
15:30
5/2 banded pull-ups
3rds
400m row
40 sit ups
30 alternating db snatch
8 pull-ups
snatch done with 35# db, switched between full and power snatch
14 strict pull-ups
3 RFT
500m row (30 cal, about 2:05-2:10 each, damper settings 5-6-5.5)
40 abmat sit-ups (R1/R2 unachored butterfly, R3 unachored w/ knees bent)
30 push-ups
19:45
12 strict pull-ups
63/5'8"/161
Chris, yes, you can use anything I wrote yesterday, and thanks for your contact info. After posting I saw Lincoln's response to your rant, and I think we essentially said the same thing.
Well done, Jim!
Excellent!
Great job Jim.
Great time!
52yo f
16:59 rx
4 /3 pu
Well done!
Freezing in the garage so indoors of:
5 rounds of
30 alternating db power snatch 15#
30 sit-ups
No rowing and no pull-ups 🙁
20:11 time
Still solid work done, especially in this cold!
Rx
22 Pull-ups
Wod-14:34
18 Pull-ups
Fantastic, both time and PUs...esp. the PUs, at 215#.
19.13
400m Row
40 sit up
30 Alt DB Snatch (10 kg)
7 pull up
Rx-
With a 45# DB
12, 20:58, 6
Did this outside in boots and utes and 22F. Was invited to do a workout on the beach but found after I got there that it was cancelled - something about temperature and wind. I was already primed to train so borrowed the keys to the ole box and got to work. Dexterity and grip became a problem, but too much time was spent breathing in between stations was my real time killer.
What's a little sub zero wind chill on the beach!?! Way to adapt & carry on! Extra points for the boots & utes gear!
26 pullups
17:00
500m row
Hollow rock
35lb DB snatch
12 pullups
26? Props!
20 strict pull ups
4 RFT: 400m run > 40 ab mat sit ups > 30 push ups
21:59
14 strict pull ups
18:28 RX
2 pull ups
7pull
Intermediate
3pull
16:24 Rx'd for the timed piece
15 strict pull ups prior (3 minutes prior to timed piece)
12 strict pull ups after (3 minutes after timed piece)
M37.
Strict pull ups = 3
Intermediate workout: 20:23
Strict pull ups = 2
Beginner option:
Pre 25 Ring Rows
Work Out 12:58
Post 21
56M
17:07
*missed the strict PU before, 13 post
10 Strict Pull-ups pre
19:42Rx
13 Strict Pull-ups post
21:53 RX, (but probably shoulda scaled the weight.)
7 slow, controlled pull ups.
M/29/104kg
17:31 Rx
7 pull ups
21:19
13, 9 pulls
Rx 20:53
SPU 11
Rx cap 18 (-5)
Strict PU 11
M33/6'/205
19 pull ups
13:53RX
12 pull ups
35-lbs dumbbell
15 pull ups + 18:38 + 7 pull ups (pull-ups not timed)
Should have scaled sit-ups to 30. Unbroken, 3s each x 40 reps = 2 mins. If I'd shaved 10 off I'd be <18m.
40 AbMat sit-ups
30 alternating dumbbell snatches
(15kg)
3 round
20:39
Max Strict P/u #10
3rds Intermediate
18:11
Max Strict P/u #5
(11 & 9)
3 rounds for time of:
-2’ DB farmers carry’s
-30 single arm floor press (15 each side)
40 AbMat sit-ups
35-lb dumbbells
15 ‘ flat
M/46/177 18:52
13 pull up
3rds
400M run
30 ab
30 snatch 45#
8 pull up
-40 and 45 Lb DB
RX 20:10
10
12:36
10
Rx
10
22min
5
RX 14:57
8
18:26
8
Used a 25# DB
Had no time to WU and my next heaviest is a 53KB so I wasn’t using that at 0430.
3 rounds of:
400m run
40 abmat sit-ups
30 db snatch 50lbs
Pull-ups 15+12=27
Total time: 24:06
17 strict chin ups
RX:22:11
16 strict chin ups
17:40RX
6 strict pull up.
*Complete 1 set before and 1 set after the workout.
3 rounds for time of:
50 rows
40 AbMat sit-ups
30 alternating dumbbell cleans @ 35lb
19:25
13:53
20 reps
Quick!
400-meter row
30 AbMat sit-ups
30 alternating dumbbell snatches @17.5
Total Time: 20:14
Assisted pull ups on lateral bar- 40
Strict Pull-Ups Buy-In:
3 rounds for time of:
400/500-meter row
40 AbMat sit-ups
30 alternating dumbbell snatches
Strict Pull-Ups Buy-out:
Total Time: 24:44
Total Pull-ups: 41
11 strict P/U - Bands to 30 total
22reps
Rx 21:10
19:09 (35)
@ home and no pull up or ring row option
10 strickt pull up
3 rounds
500 mts run / don’t have machine
30 a may sit up
30 altenating dumbell snatches
10 strickt pull up
wod/10:25
strict pull-ups 20
Dominouuu !!! 😆💪🏻
Pre-workout:
Strict pull-ups — 15 reps
3 rounds for time:
500-meter row
40 AbMat sit-ups
30 alternating dumbbell snatches
♂ 50 lb dumbbell
Time: 14:32
Post-workout:
Strict pull-ups — 12 reps
M / 35 / 6’0” / 198 lb
Excellent!
Max set of strict pull-ups
*Complete 1 set before and 1 set after the workout.
3 rounds for time of:
40 dumbbell sumo deadlift high pull
20 ball slams (5kg)
30 alternating dumbbell snatches
8-kg dumbbell
10+8 strict pull-ups (green band)
15:16
(8weeks postpartum)
Nice work!
Rx’d @17,5 kg
SPU 14 + 10 =24
TT -> 19:33
23:20 RX
6 strict pullups
24:15 Rx workout
13 strict pull ups
3 rounds for time of:
500-meter row
40 AbMat sit-ups
30 alternating dumbbell snatches
Rx 25:23
12 strict pull-ups
Pre- and post-workout accessory:*
Max set of strict pull-ups
*Complete 1 set before and 1 set after the workout.
6 rounds for time of:
200-meter row
20AbMat sit-ups
15 alternating dumbbell snatches
♀ 14-kg DB
Result:
5 + 3 banded strict pullups (purple band).
19:20
Notes: approaching cautiously with regards to my neck/right shoulder complex.
21:40 rx
M45
Rx 21:35 min total, rounds only about 18 min
Strict pull ups 16 & 12 -> 28 Total
Awesome!