2 rounds for total rounds and reps:
Complete as many rounds as possible in 3 minutes of:
100-meter run
10 pull-ups
Followed immediately by as many reps as possible in 3 minutes of:
Freestanding handstand hold*
Rest 2 minutes before starting the second round.
*Every second of the handstand hold is a rep.
Post rounds and reps to comments.
Stimulus and Strategy:
This workout is a back-to-back combination of a sprint couplet and a high-skill gymnastics hold with a brief rest between rounds. Shoot to get at least 2 rounds in the first AMRAP by sprinting as fast as possible. Then, flip a switch, slow down, and try to manage a higher-skill movement under fatigue. Push the runs faster than usual and scale the pull-ups as needed to minimize rest. Remain on your hands for 5 seconds at a time on the handstand holds; it’s OK to shuffle a bit. If a 5-second freestanding inversion isn't manageable, scale to a handstand hold on the wall, a pike handstand hold, or a plank variation. The goal is to accumulate at least 1 minute of the hold across the 3-minute AMRAP. Complete this whole sequence twice with no rest between AMRAPs and 2 minutes of rest between rounds.
Intermediate option:
2 rounds for total rounds and reps:
Complete as many rounds as possible in 3 minutes of:
100-meter run
5 pull-ups
Followed immediately by as many reps as possible in 3 minutes of:
Handstand hold against the wall *
Rest 2 minutes between starting the second round.
*Every second of the handstand hold is a rep.
Beginner option:
2 rounds for total rounds and reps:
Complete as many rounds as possible in 3 minutes of:
100-meter run
5 jumping pull-ups
Followed immediately by as many reps as possible in 3 minutes of:
Pike hold *
Rest 2 minutes between rounds.
*Every second of the pike hold is a rep.
Resources:
Running | Pulling and Foot Tapping
The Kipping Pull-Up
Jumping Pull-Up Progression
The Freestanding Handstand Hold
Handstand Hold Progression
Handstand Hold Scaling
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Comments on 260223
112 Comments
6 rounds 30 reps rxd
Need to put some serious work into freestanding handstand holds.
Completed rest day 2/26. Garage gym in 30 F. Rxd first part. Foot assist on HSH, but tried to kick off the wall as much as possible.
4R - 60 to 70s holds
3R + 100m+5PU - 70 to 80s holds
hard to keep track of the seconds up, lots of up and down as I practiced freestanding the holds.
Intermediate
6 rounds + 188 seconds
1⁰ 2R + 60M + 90Sec = 370Rps
2⁰ 2R + 60M + 95Sec = 375Rps
Score= 745Rps Age 42
1: 3rds + 110 seconds
2: 3rds + 110 seconds
10 pull ups with black band per round
Intermediate option:
2 rounds for total rounds and reps:
Complete as many rounds as possible in 3 minutes of:
100-meter run
5 pull-ups
Followed immediately by as many reps as possible in 3 minutes of:
Handstand hold against the wall *
Rest 2 minutes between starting the second round.
*Every second of the handstand hold is a rep.
2 rounds + 60 meters
93 reps
2 rounds 40 meters
68 reps
1º round 100m run + 10 pull up + 100m run + 10 pull up + 50m run
1’hand stand hold + 2x 30” hold
2º round 100 m run + 10 pull up + 100m run + 10 pull up + 50m run
3x 30” hand stand hold
20 pull ups per round
& 1:23 1:20 on handstand holds.
103, 100 reps
Both rounds were 3+50m and 2:31 of HS by the wall not free standing. The shakies on the 2nd round of HS were real bad, but I was determined to match my first round.
Ladies Intermediate -landmine back squats
11:36
Day 3 of flu - feeling shite
Somehow after not letting me post at all yesterday, now 02-24 posted here!?! I mean really? 😑
100 meters on treadmill 3% incline 6.7 speed
Rd 1: 2 rds + 100 meters; 40 sec hs hold
Rd 2: 2 rds + 100 meters; 38 sec hs hold
1: 3 rounds (& 5 seconds left), 70 seconds
2: 3 rounds (& 7 seconds left), 69-70 seconds
5 jumping pull up
set 1: 3 rounds
set 2: 2 rounds and 3 jumping pull ups
Pike hold
set 1: 70 seconds
set 2: 77 seconds
2nd: 3 rds+100m + 6 Pull-ups ?s HS hold
done in 25m segments
Round 1 = 4 + 13segundos HS Hold
Round 2 = 3+3 + 14segundos HS Hold
RX
3 rounds + 100m row
90 second hold
Round 2
3 rounds
65sec hold
First round I got four sets of 100m and 10 pull-ups with 90 reps
second round I got 3 sets in and 90 more reps
Intermediate — 4 rds+2:10 and 4 rds+2:00
M/34/5'9"/175#
56 yo M/ 5'9"/ 148 lbs
1st round- 100m/10 pull-ups + 75 sec handstand hold + 100m
2nd round- 100m/10 pull-ups + 60 second handstand hold + 100m/5 pull-ups
rowed instead of runs
handstand holds against a wall
not sure if I did the workout correctly
4 total rounds and a total of 188 seconds.
Hand stand against the wall.
:51
1:08
= 1:59
Rx
4 rounds + 100m Run + 5 Pull-ups
:85 of Handstand Hold
4 rounds + 100m Run + 4 Pull-ups
:89 of Handstand Hold
*Used the CrossFit Games Standard 4’x4’ Box for Handstand Holds.
That's dope!
2 rounds + 75m/ :30
3+6—.40
3+3—.38
1) 4 runs, 3 PU, 23
2) 4 runs, 3+2, 30
m/41/190/6’
Rx
1) 4 rounds, 80 seconds of holds
2) 4 rounds, 82 seconds of holds
Nice, Ken!
Awesome job!
Intermediate
Cycle 1: 4 rds, 100 sec
Cycle 2: 4 rds, 93 sec
HS holds were back to wall. Decided to prioritize runs over pull-ups - I likely would not have gotten 4 runs each cycle in with Rx number of pull-ups.
Excellent! 4 rounds + significant holds!
Fantastic!
Both cycles - 3 rds + 0:40 of handstand hold against wall
Rx
R1: 3 rounds + run + 6; 0:40
R2: 3 rounds + run; 0:44
Treadmill at 8mph, 1%
The HS holds were just kick up to try and shuffle in place. Many were just 1 sec attempts; longest was maybe 6sec.
Good work, Sam
Nice!
Well done!
Rx’d:
Cycle 1: 4 rds + 50m, 45 sec of FHSH
Cycle 2: 4 rds, 47 sec of FHSH
M/ 42.5y/ 174lbs/ 68”
Hell yeah, bro!
Very nice! Long freestanding holds!!!
2 rds +100m run + 2 pu; 120 sec HSH
Great work esp those HSH!
Good subs!
As rx,d: 201 reps with each run counted as a rep
30 pull-ups/67 seconds HS hold
28 pull-ups/70 seconds HS hold
Dad did 82 seconds pike hold overall, 1.5 rounds each time on the run/pullup (10 ring rows each)
176lbs./176cm/46y
That’s a lot of hold time! Great work, both of y’all
Rx
1) 4 rounds; :35 holds
2) 3+2 pull-ups; :38 holds
That's fantastic speed.
Did you take a week off? You weren't here to beat me
Awesome!
Well done!
M 55/210/6’
Intermediate option.
3 rnds+100m+1
115 secs.
3 rnds+100m+2
112secs.
Scaled to handstand against wall, but only one foot touches wall and then balance to freestanding🤷♂️
2rnds +100m + 57 secs = 78 reps
2rnds + 100m + 57secs = 78 reps
78+78 =156 reps🤷♂️
Yes both rnds were exactly the same
Good skill work here on butterfly and handstands. Liked it. Good wod! Especially After the BMU/ DUB wod. Yikes!
3 + run
30
4
30
100 run
5 pull-ups
wall handstand hold
Freestanding handstand hold 20s
Round 2: 3 round
Freestanding Handstand 20s
Round 3: 2 rounds
Freestanding handstand hold 20s
Total: 8 rounds + 60s
3 rnds
90 hand stand hold
3 rnds
60 sec handstand hold
Over 3 feet of snow, so she rowed:
Rd1-
100m row & 10 jumping PUs-3 rounds
HS hold against wall: 45,49,45 seconds
Rd2-same: 3 rounds: HS holds:45,32,54*
*still in flu recovery mode for my future self's reference.
*correction over 2 feet, nearly 3. The drifts are over 3 feet. Very negligible difference from my shovel wielding POV. The sort of heavy snow they have pleasantly dubbed "heart attack snow". Naw dawg; I do CrossFit! 😉
Piggybacking on Favo today, as the website is eff*ed up for me both on my phone and computer.
Subbed to
3 min AMRAP of 125m row, 25 push-ups: 2 rounds + 60m
3 min plank: unbroken, mostly in the high hold position
2 min, then
3 min AMRAP, 125m row, 20 push-ups: 2 rounds + 125m
3 min plank: unbroken
Shoulders were screaming ~1 min into each plank.
Favo: heavy snow just makes it more of a strength than a metcon workout! Functional fitness reigns!
Great work to both of y’all! Send some snow down here! I miss it. I’m already cutting grass 😆
Very well done to both! Favo, I don't have the same sentiment about snow as CN so you can keep it. CF definitely helps you make that snow your b!$@h.
Great work, Jim! It HAS been so glitchy lately! Thanks y'all. I AM a fan of winter & snow, so I'm kind of dreading the return to mowing season! This mud season is going to be epic first!
Rd1: 2rds + 50m, 60 sec wall hs
Rd2: 2rds + 50m, 50 sec wall hs
Rd2: 2rds + 100m; 105 sec. (Wall)
M/44/215
Nice work, Luke!
R#1
3 rds + 33m
78’’ handstand hold (wall)
R#2
3 rds + 15m
71’’ handstand hold (wall)
sub/scale:
125m Row
10 ring rows (45" from floor)
4 rds
plank hold:
reps: 134, 145
83 sec of handstand.
Round 2: The run 3x 100m + 5-5-0
79 sec of handstand
M 53/79KG/175CM
1.R. 3r. 100m run + 3 reps
Hanstand hold against the wall 44, 34,23=
101 second
2R. 3 rounds
Handstand hold against the wall 33, 24, 22= 79seconds
All together 6 rounds 100m run 3 pull-ups and 180seconds of HHAW
4 rds 61 sec.
4 rds 51 sec.
Fast, and good to see you!
Awesome job, and great to see you post here again!
Jonathan! I agree with the above, great to see you here & excellent job!
Beginner option:
2 rounds for total rounds and reps:
Complete as many rounds as possible in 3 minutes of:
100-meter run
5 jumping pull-ups total 4- rds 200 meters
Followed immediately by as many reps as possible in 3 minutes of:
Pike hold *
Rest 2 minutes between rounds.
*Every second of the pike hold is a rep.
rd 1 45-45-40 sec.
rd 2 35-40-40 Sec.
Great consistency on those holds!
1: 1r + 80 - 2:10 pike hold
2: 2 2 - 1:35 pike hold
200m Assault AirBike
4 rounds + 80 secs
4 rounds + 90 secs
Well executed Luis
Way to bump it up in round 2.
Awesome!
NICE!
1: 1r+1min wall HS hold
2:2r+100m run/65 sec wall HS hold
R1=171 reps
R2=155 reps
3 minutes AMRAP
3 × 100-meter runs
2 × 20 seconds battle ropes
(pull-up substitute)
Immediately after
85 seconds Pike Hold (count seconds)
➡️ I Rest 2 minutes
✅ Round 2
3 minutes AMRAP
2 × 100-meter runs + 30 meters
1 × 10 seconds battle ropes + 5 seconds
(pull-up substitute)
Immediately after
64 seconds Pike Hold (count seconds)
On vacation. Did a 3x3 mile run on the road. Cooked. Tried doing this one in the hotel gym but it got packed shortly after I arrived. Subbed out the run for 250 meters on the bike and strict pull ups. Finished 2 rounds + 250m + 2 pull-ups. After one round I was over it lol. Didn’t even attempt the handstands because it was so packed. Aw well. Showing myself some grace. Vacation resumes.
Rd 1: 2 rounds + 100m run + 3 pull-ups, 1 min free-standing HS
Rd 2: 2 rounds + 100m run, :49 free standing HS
27 pull-ups + 1:35 wall HS Hold
25 pull-ups + 1:20 wall HS Hold
Rd 1:
-100m run: 23sec, 22sec, 21sec, 21sec
-40 Strict Pull-Ups
-Wall Handstand hold: 125sec
Rd 2:
-100m Run: 21sec, 21sec, 25sec, 30sec
-30 Strict Pull-ups
-Wall Handstand hold: 140sec
Round 1
3 rounds + 64 seconds handstand
Round 2
2 rounds + 63 second handstand.
wall handstand 116sec
Round 2: 2 rounds
wall Handstand 70 sec
5 rounds
4 + 100 m + 7 Pull-ups
1:45 freestanding handstand hold
3+1:05
3+:50
HS on wall
1 round 0:28 WHS
2 round 0:33 WHS
2 rounds in each of the first AMRAPs. 75 second hold first round, 50 seconds second round.
Did 100m rowing instead of running
1 R: 2 sets rowing + 2x10 pull ups
2 R: the same
3 R: 3 min pike hold
not bad after a week of not training at all!
1st AMRAP in 3 min: 100 m; 10 PU; 100 m; 10 PU; HS.
2 min rest.
2nd AMRAP in 3 min: 100 m; 10 PU; 100 m; 10 PU; HS.
Had to read this one a couple times... Here's what I think they want:
At 00:00: First AMRAP
At 03:00: Second AMRAP
At 06:00: Rest
At 08:00: First AMRAP
At 11:00: Second AMRAP
At 14:00: Done
Yes that's how I read it!