For time:
400-meter run
30 toes-to-bars
400-meter run
10 wall walks
400-meter run
30 toes-to-bars
400-meter run
Post time to the comments.
Stimulus and Strategy:
This bodyweight workout will challenge your core stamina in different ways. Push the pace on the run efforts, finishing each in 2 minutes or less. If needed, scale to either 300 or 200 meters to practice running at a faster pace. Scale the toes-to-bar volume first and then, if needed, substitute with knees-to-chests or hanging knee raises to maintain sets of 5 or more. Finish the toes-to-bar variation in under 3 minutes each set. Prioritize full range of motion wall walks if possible. If you can climb the wall fully without losing control or bending your elbows, but the volume is too high, reduce it to 5 or 7 reps. If you can't fully climb the wall without losing a straight arm, scale the range of motion.
Intermediate option:
For time:
400-meter run
30 hanging knee raises to chest level
400-meter run
5 wall walks
400-meter run
30 hanging knee raises to chest level
400-meter run
Beginner option:
For time:
200-meter run
20 hanging knee raises to waist level
200-meter run
5 inchworms + push-ups
200-meter run
20 hanging knee raises to waist level
200-meter run
Resources:
Running | Change in Support Drill
The Kipping Toes-to-Bar
The Wall Walk
The Kipping Hanging Knee Raise
Find a gym near you:
View the CrossFit map
Comments on 260311
161 Comments
13:58
Time cap run 2’: m 330 / 350 / 360 / 400
Kipping knee to chest
Inchworms + push ups
17:58
M/40/6’/176#
14:22 Rx
Deo gratias
400m run
30 TTB
400m run
10 wallwalks
400m run
30 TTB
400m run
24 cal. AB instead of run
500m row
30 T2B
400m row
10 WW
400m row
30 T2B
500m row
Intermediate option:
For time:
300-meter run
30 hanging knee raises to chest level
300-meter run
5 wall walks
300-meter run
30 hanging knee raises to chest level
300-meter run
15:34.45
M/45/67kg
rx 15:44
intermediate
Done Monday 3.16.26:
350m row
20 ring t2b
350m row
20 ring t2b
350m row
5 wall walks
350m row
14:07
1st round of t2b unbroken; 2nd round 7-4-3-singles
350m rows got faster, final one @ 1:48 / 500 pace
400m run
30 T2B (Strict)
10 hand stand push ups
300m run
20 T2B
rx wall walks
16:05 scaled
30x WB (20)
30x TTB
30x WB (20)
15x Bar MU
30x WB (20)
30x TTB
30x WB (20)
39 / M / 5'9" / 140lbs
Assault bike 1000m
TTB x20
Wall walks x5
16:15
Rx — 12:35
Score: 00:12:58
i changed without want it
3x 400 m run/30 knee raise chest / 5 wall walk
17’30”
Sub/Scale:
500m Row
30 weighted sit ups (25#)
time: 15:00
Rx 22:00
M/48
13:54 rx
M 55/210/6’
Intermediate option.
15:34.
tiempos de ronda
R1 | 04:43 |
R2 | 04:31 | -12 s
R3 | 05:13 | +42 s
R4 | 02:22 | -171 s
Ø 04:12
Tiempo restante: 0
0:01 = 16:50
For time:
400-meter run
30 toes-to-bars
400-meter run
10 wall walks
400-meter run
30 toes-to-bars
400-meter run
13:31 Rx. Runs were 1:46/1:49/2:02(ouch)/1:33(ouch). T2B 12+10+8 in the first and 10-5-5-10 in the second round. Last set of T2B did 4 kipping, lost my kip, but kept on dangling in there and got 6 more. WW 7+3 in 2:07. Too bad we don't get them in the open this year-I got relatively good at them this season since I subbed a lot of them for HSW.
Unrelated comment: Sam K's wish came true-no DU in the open. Can't recall last time that happened. Can I make a wish no muscle ups next year? :)
21:50
Thursday:
Dad and I did a mashup of what we missed this past week: 10 rounds of 90 seconds for max reps: (e3m)
Each round started with 250m row so had about 30 seconds to accumulate
reps:
2 rounds: 50lb double db p. press: 23
2 rounds: knees to elbows: 30
2 rounds: wall walks: 5
2 rounds: double db deadlifts: 21
2 rounds:calf raises(sub for jumprope)35
Dad got: 11 push presses at 15lbs, 20 knees to elbows (lying), 8 inchworms, 18 deadlifts, 3 single unders (150m row each time but rowed at a 2:10-2:15 pace)
First time poster M/33
21:06 intermediate
20 T2B
500m row
3 wall walks
500m row
23 T2B
50 row
Time: 23:44
30 TTB
500m row
9 wall walks
500m row
30 TTB
500m row
9 wall walks
14:31
18:44
rows instead of run
5 wall walk with T2b
feeling sick - pace was moderate not intense
11:06
300m assault runner
ttb 15/15 rd 1. UB rd 2
Rowing instead of running
Couple of knees to bar and toes to bar every round
Wall walk was tough
5 x wall walks
15:50
5 x wall walks
15:50
Did something like it--no rig today for TTB (taken by students), so I did this for time:
400m run
8 wall walks
400m run
8 wall walks
400m run
8 wall walks
400m run
12:52
For time:
500-meter row
30 toes-to-bars
500-meter row
10 wall walks
500-meter row
30 toes-to-bars
500-meter row
RX 11:35
21:17
22m38s
400-m run
30 semi strict knee to elbows
400-m run
10 parallelet hand stand against a wall
400-m run
30 semi strict knee to elbow
400-m run
11:51RX
Rx
15:47
Ran around the block, took the toes to bar slow while babying may hands I ripped a few days ago
Rxd 15:02
14:45 (run and assault runner)
Rx’d
20 RX
12:31 RX
13:30
400
30ttb small sets
10WW
1000 m bike erg
Toes to something 30
Inch worm pu 10
Rx 10:26
*Both sets of T2B unbroken. Second set barely! Dangled there to get the last few reps!
*Ran inside; 6 laps = 400m
Superman!
17:08
400m Row
30 Toes to bar
400m Skierg
10 Wall Walk
400 Row
30 Toes to bar
Total:
16m
Rx’d: 14:37
Great job, bro!
Nice!
Beginner 14:54
20 HKR and then 20 Lying Leg Raises
Great time!
12:34 RX
18’20”
Nice job!
17:30 RX
Rx
16:47
Then, 500m in the pool after about 15-20 minute transit
Thought about Intermediate but decided to prioritize the full amount of work, time be damned. TTB wasn't terrible but WW were rough. Confident I could have hit 14 min or less had I scaled. Some shoulder-burnies for me from the last 3 days' work.
That's a great time @ Rx! I agree the recent days have felt very shoulder-centric! Hope 26.3 is 4 RFT of rest.
Hey, did you see Manion registration opened? Signing up tomorrow!
Great job going Rx’d, LK
Fast @ Rx! Nice work!
Awesome!
Scaling air bike - 30 cals
Nautical version and subbed/scaled
500m row, damper at 8 (2:07/31 cals)
25 TTB, arms in straps to protect shoulder joint
500m row, damper at 7 (2:12/30 cals)
10 inchworms, 3 push-ups with each one
500m row, damper at 6 (2:11/30)
25 TTB
500m row, damper at 5 (2:13/29)
18:55
Chest muscles very sore after my excessive bench press yesterday. In technical CF jargon, its called pec-burnsies.
Come for the workouts, stay for the creative usage of the English language by Favo and Coastie!
Getting all the burnsies from too muchery bench pressing.
Excellent job, pushing through & going nautical style!
Good work, Jim! Their creative use is unmatched!
Pec-burnsies, Hell yeah, Jim. I like it! Great job on the workout!
10:03, pero con remo, v soy ups y push ups, por lesion
Super fast...bien hecho!
Rx, runs on the trueform… 14:00
Run Rx'd outside-70°& muggy😑 too soon
30 HKR to chest/10 partial WW (4-5 steps in not flush to wall)
12:02
First time running in a minute. I prefer long, slow(ish) trail running, but this was a'ight, other than damn humidity in MARCH.
You run like Jiminy Cricket! (A dated period reference for you!) Way better than a'ight.
Fantastic Favo does it again!
Great work getting out in the the ol’ elements, as it were. But yeah, March feels too soon…
800m Assault AirBike
9:34
Quick pace!
Wow!
Rower for 500M instead of runs. It’s cold here in Canada ok.
I'll trade you 70° & humid for cold! Nice job despite the temp!
Subbed 12 calorie elliptical for runs.
M/44/175
July 15:45
Row instead of run
15 GHD to flat and 15 strict leg raises
20 shoulder taps and 10 inch worms
Repeat GHD, Leg raises
14:31 RX
Beginner option:
For time 10:14
W38 13:30 but did a combo of toes to bar and knees to elbows for the second set
M47 16:35
4x400, 2x30 knee raises, 5xhalf wall walk
17:50 finish
Treadmill runs: 2:30 2:30 2:25 2:17
5 unbroken wall walks middle round.
Wow! You flew thru the TTB and WW!
Rx + in the garage gym, balmy 55 F in SEPA today!
450-500-500-450m runs.
TTB: 15-8-7; 13-8-5-4
WW: singles
15:15.
decent running pace, almost 3 minutes for wall walks ate some time. Some quick times early today!
Great work with a little extra distance on those runs!
Some quick times, yeah, including yours, at rx+!
Very well done, especially with the extra distance!
9:16
200 m row
20 knee raises
200 m row
5 inch worms to pushup
200 m row
20 knee raises
200 m row
* did beginner for active rest day
15:15
Did pike/ box walk outs
Rower instead of run
14m01s
T2B (20+10) (20+6+4)
M/46 RX
16:37
Extra core on a heavy core day! Good on ya!
M/46
RX/SC while speaking about TTB: 20 and then knees to chest raises rest
F/48
15.36
knees to cheat and 5 wall walks
TT -> 18:56
4:23+5:59+5:41+1:58
Rx 19:37
4x 400m runs treadmill 1:31-1:34-1:38-1:31
2x 30 toes to bar (15-15;10-10-10)
10 wall walks