2 rounds for time of:
15 shuttle runs
35 toes-to-bars
15 shuttle runs
25 strict pull-ups
One shuttle run is 25 feet out and 25 feet back.
Post time to comments.
Stimulus and Strategy:
This is a longer workout that will challenge your endurance, stamina, and grip. To move through this workout as efficiently as possible, consider breaking the toes-to-bars and strict pull-ups into smaller sets, coupled with quick breaks to avoid muscular failure early on. Move through the shuttle runs at a quick pace; scale as needed to complete each set in under 2 minutes. Complete the toes-to-bars and pull-ups each in 3 minutes or less.
Intermediate option:
2 rounds for time of:
15 shuttle runs
25 toes-to-bars
15 shuttle runs
15 strict pull-ups
One shuttle run is 25 feet out and 25 feet back.
Beginner option:
2 rounds for time of:
5 shuttle runs
25 hanging knee raises
5 shuttle runs
15 ring rows
One shuttle run is 25 feet out and 25 feet back.
Resources:
Shuttle Run Tips
The Kipping Toes-to-Bar
The Strict Pull-Up
The Kipping Hanging Knee Raise
The Ring Row
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Comments on 260321
110 Comments
Total time 19:43
8:15 1° round
15 shuttle run
35 toes to face
15 shuttle run
25 banded strict pull ups
11:28 2° round
15 shuttle run
35 knee to chest
15 shuttle run
25 banded strict pull ups
2 rds
20x10m shuttle run
35 sit-ups
20x10metre shuttle run
25 strict thin band pull-ups
Changed around at elm hill
subbed 40 pushups alternating one hand on DB.
subbed 25/arm KB row, unanchored one foot forward.
Did this on 3-26-26
18:23
Intermediate scaled to
Knees to chest
Jumping strict pull-ups
(Bar to top of head 8”)
27:05
2 rounds for time of:
15 shuttle runs
35 toes-to-bars
15 shuttle runs
25 strict pull-ups
TTB 2 breaks each round
Jumping PUs. Short jump 2-3 breaks each round.
Torture WOD!
No break shuttle runs.
2 rounds
15 shuttles
25 toes 2eye level
15 shuttles
15 strict pull-ups
260 row
35 T2B
260 meter row
12 strict pull ups
20 ring rows
Time: 28:00
Sub/scale:
250m row
35 weighed sit ups (20#)
250m row
25 push ups
time: 11:18
Rx — 19:00
13:47
Subbed knees to elbow
RX
28:09
GOT to get better at k2t
16:49 not Rx. My left ankle is bothering me so I subbed 1000m echo bike changing pedaling direction every 100m for shuttles. Bike seems like a good scale as it varied between 1:34 and 1:37 which is very much comparable with what 15 shuttles would have been. T2B in 5s throughout. Very proud of the T2B effort: kept all sets kipping. SPU all in 2s with a single at the end. Super short sets seems like a way to go on these monstrous strict pullup sets.
39 / M / 5'9" / 140lbs
Shuttle runs x10, TTB x25, SPU x15
19:45
Shat on the T2B after 15 Reps each set due to calluses, switched to L Sits.
14:49 rx
26-9 ttb
13-8-5 spu
21-14 ttb
5s spu
35ghd sit ups
25:35
and a ripped hand
51/M/200lbs
Intermediate
18:55
2 rounds for time of:
15 shuttle runs
35 toes-to-bars
15 shuttle runs
25 strict pull-ups (accidentally did 35 round 1 and then 15 round 2)
Early Sunday garage gym session. Rxd.
16:58.
had to fight at the end to keep it under 17!
TTB: 10-10-8-7, more chopped on the second round.
PU: 5’s until the last couple
bike 10k
row 5k
ttb
https://youtu.be/vRPzGWwQ4zA?si=d8d1EP8EWHIedhph
21´02" Rx
Rx 11:38
*Quick 5’s on all Toes to Bar.
*Fast Singles on all Strict Pull-ups.
Fantastic!
Incredible!
Good luck going faster than me on this one…..
Ah, but each TTB & pull up was perfect, no doubt! Still a good time @ Rx!
17:02 RX
M 55/210/6’
Scaled t2b to 35 k2c, 15 strict pull-ups.
16:34.
15
35
15
25
in 25:10. About 30 days since I’ve been keeping up with wod’s and feeling good
M50/5'7/150
14:58 Rx
Quick!
15:40 RX
Nice!
27:28 🤮🤮🤮🤮
tiempos de ronda
R1 | 06:35 |
R2 | 07:52 | +77 s
Ø 07:13
Tiempo restante: 00:01 =14:28
2 rounds for time of:
15 shuttle runs
35 toes-to-bars
15 shuttle runs
25 strict pull-ups
One shuttle run is 25 feet out and 25 feet back.
Rx
14:29
Great job!
M 53 79KG 175CM
2 rounds for time of: 16:53
15 shuttle runs
35 toes-to-bars
15 shuttle runs
25 strict pull-ups
RX of course.
Rx’d: 17:40
M/ 42.75y/ 174lbs/ 68”
Hell yeah, amigo! Alter ego smashing it!
Nice work NC!
26.33
M 41 175# - 19:35 rx
15 shuttle runs
25 TTB
15 shuttle runs
15 strict pull ups
14:45
Intermediate
14:58
Did the remaining volume of TTB and strict pull-ups (20 reps each) afterward. Decided to go this route after the first 10 reps of TTB in order to stick with the time domains in the notes but still get in the full volume of bar work.
Great Linc! 💪🏻
Fantastic, brother. I love your dedication to finish the extra reps as “dessert work”
Well done! Especially completing all the extra reps after!
v-ups instead of toes to bar
Fast!
Had to sub out shuttles for space/weather:
First round:1 minute burpees, 35 HKR (no kip) 1 minute KB swings (45#)25 single toe assist pull ups, alternating (strict)
Second: 250m row,same HKR, 1 minute single unders (to keep moving whole time) PUs as above
13:39
Awesome job with the work and the subs!
Mixing it up! Great time, too.
Rx 19:00
Toes to bar we broken up into 7’s in the first round, and 10/10/8/7 in the last round
Pull-ups were broken up into 5’s
Beginner option: 6:47
56M
17:28 intermediate
14:52
Fantastic!
Killed it, bro
Nice job!!
Rx
19:45
Could not stay moving...short nap in the middle...
😆
Awesome!
Dang
Excellent!
T2B: 31, 23 before 3 min cap
Str. Pull up: 23, 16 before 3 min cap
Could have scaled 2nd round pull-ups for better stim but wanted to accumulate volume there
15:00
15 shuttle runs
25 hanging knee raises
15 shuttle runs
25 ring rows
13:30
*did 30’ down and 30’ back for shuttle runs
17：15
15 // 25 // 15 /// 15 //25//15
Did 12 negative strict pullups in singles instead of 25 strict per round. TTB and shuttle runs as precribed. Broke TTB into sets of 3, managed to stick to the 3 min time frame. Kept shuttle runs to time frame.