2 rounds for total reps of:
On a 3-minute clock:
400-meter run
Max chest-to-bar pull-ups
Rest 1 minute
On a 3-minute clock:
400-meter run
Max handstand push-ups
Rest 1 minute
On a 3-minute clock:
400-meter run
Max dumbbell goblet squats
Rest 1 minute
♀ 35-lb dumbbell
♂ 50-lb dumbbell
Post total reps to comments.
Stimulus and Strategy:
Today, you'll take on an interval-style workout with a focus on higher-skill gymnastics at a fast pace. Push hard on each run to give yourself as much time as possible with each gymnastics movement. Plan to finish each run in under 2 minutes, so you have 1 minute or more for max reps of each gymnastics movement.
The dumbbell loading should be light enough to hang on to it for the entire remaining time in the interval. Once you get through all 3 sets, start back at the beginning and move through each 3-minute AMRAP again.
Intermediate option:
2 rounds for total reps of:
On a 3-minute clock:
400-meter run
Max pull-ups
Rest 1 minute
On a 3-minute clock:
400-meter run
Max pike push-ups
Rest 1 minute
On a 3-minute clock:
400-meter run
Max dumbbell goblet squats
Rest 1 minute
♀ 20-lb dumbbell
♂ 35-lb dumbbell
Beginner option:
2 rounds for total reps:
On a 3-minute clock:
200-meter run
20 ring rows
Rest 1 minute
On a 3-minute clock:
200-meter run
20 push-ups from the knees
Rest 1 minute
On a 3-minute clock:
200-meter run
20 dumbbell goblet squats
Rest 1 minute
♀ 10-lb dumbbell
♂ 15-lb dumbbell
Resources:
Running | High Knees and Butt Kickers
The Kipping Chest-to-Bar Pull-Up
The Kipping Handstand Push-Up
The Dumbbell Goblet Squat
The Kipping Pull-Up
The Pike Push-Up
The Ring Row
The Push-Up From the Knees
Find a gym near you:
View the CrossFit map
Comments on 260825
123 Comments
141 reps RX (79kg 40 yo)
20/21 c2b
28/29 shspu
35/36 gs
C2B : 15, 14
HSPU: 15, 12
GS: 20, 18
Total 94Reps RX
Banded pull ups (purple) 11 & 7
Push ups 14 & 13
Kettlebell front squats (35#) 7 & 6
Total 58
7/10/7
38 total reps - runs took me too long :(
C2B: 13, 12
HSPU: 7, 8
Goblet squats: 15, 15
11-17-30-14-17-30
15, 25, 24, 9, 22,25 for 120 total reps
Intermediate except 50# DB
52
154 Rx
32-28-22
26-22-24
12/8/25
16 cal bike, toe assisted strict pullups 12/12, seated strict db press 16/20, rx goblet squats 25/32. total rep 117
Beginner: 115 reps. Screwed up timer a bit. Rested when I should’ve been working.
1 time through
12c2b-7hspu-13gsquats@55
11-24-29-12-27-32
Rx 193 reps
*35-26-35-35-27-35 reps
*5’s on C2B and HSPU
*Unbroken Goblet Squats
**Fun Interval, not so fun Goblet Squats!
That is incredible!
57 yo M/ 5'9"/ 149 lbs
CTB pull-ups 18/15
strict HSPUs 14/12
Goblet Squats with 50 lb dumbbell 18/24
Total Reps = 101
subbed 400m rows for runs
Awesome!
Intermediate: 105 reps
Rx 180 Reps
35/25
30/30
30/30
Runs were 1:30 on average
A second incredible performance!
On a 3-minute clock:
12 Cal Bike
Max Ring Rows (21) (30)
Rest 1 minute
On a 3-minute clock:
12 Cal Bike
Max handstand Hold (:12) (:16)
Rest 1 minute
On a 3-minute clock:
12 Cal Bike
Max air squats (40) (29)
1 minute rest
39 weeks pregnant
40,35,20
Ran for 105 sec in each round app .16mile
R1: 19,9,11
R2: 11,8,3
Total = 61 reps
R1: 19,9,11
R2: 11,8,3
Total = 61 reps
Rx
Running on treadmill at 1° and 7-8mph
Kipping C2B: 16+12
Kipping HSPUs: 22+23
Goblet squats(50lbs): 23+25
Total: 121
C2B: 12&9
HSPU: 12&12
Pistols: 16&8
Total: 69
Male (47)
11+9, 6+8, 14+12 = 60 reps
Intermediate
PUs- 10
Inc PUs - 12
GSq - 20
PUs- 8
Inc PUs - 10
GSq - 30
I did the kipping PUs trying to get C2Bs and got one! It’s a movement I’m trying to get.
Incl PUs on 24” box
Fun one!
Rx’d: 126 reps
Rd. 1: 23, 15, 29
Rd. 2: 16, 13, 30
Kipping C2B and HSPU
Runs were 1:45-1:56 range
M/ 43y/ 177lbs/ 68”
A beastly gazelle, he is. And way to kick those squats, too.
My man, that's awesome!
16/12 c2b
14/14 hspu
21/22 goblet squats
ring row replaced with sandbag (20kg)
As rx'd, 94 total reps.
Work was fine, runs were rough. Was going to pace them, but then I knew I would not have enough time for the work. First time doing C2B pull-ups in a WOD since the surgery. Day 145 post-surgery.
Pull - 10/10
HSPU - 17/15
Squat - 20/22
53m/5'10"/185
Nice work! Yeah, runs were hard to not slog!
2. 14/12 HSPU
3. 10/10 subbed GHD sit ups
12/9, 23/11, 14/3 = 72 total
Runs killed me; not the exercises
Pull Ups 22/18
Pike Push Up (kneeling pike) 12/10
Goblet @ 35lb 32/30
Total 124 reps. Bit of a slog that 😐
Treadmill: 2:20run
CTB: 8
Forgot the rest time
TREADMILL: 2:20
CTB 17 singles
Done at smith spring, runs on treadmill at .5 incline. 105 BB SP for hspu, 40lb KB goblet squats. Worked me, last couple runs were pretty slow…
PU 21,13
SP 9,6
Sq 19,10
Scaled
Rx movements but strict HSPUs to a yoga block (about 4") and 35lb DB (heaviest I have at home)
15-12, 11-10, 30-31 = 109 reps
CTB pull-ups were strict'ish (little wiggle/kip). I gave HSPU, HSPU to the block and piked push-ups a go during warmup. I decided to use the scale to the block because the left elbow was taking Umbridge with the loading under full ROM with both HSPU and piked - likely some latent irritation from yesterday's snatches. Thought about it afterwards but I could have tried a 45lb plate for the goblet squats. Runs were all sub-1:50.
Nice work, homie. Over a hundo!
Nice running, amigo! Strict CTBs are tough, too.
Pike push-ups to 2.5" deficit, 35-lbs DB
rd,1 = 14-14-40
rd.2 = 11-16-35
130 total reps
Awesome!
450m rows, pull-ups, piked push-ups, and 44# goblet squats
Pull-ups 12-11
Piked push-ups 10-15
Goblet squats 25-25
98 reps
63/5’8”/163
Pretty comical, trying to go straight from the row into pull-ups.
Going nautical! Great stuff, Jim! I’ll bet those rows made the pull-ups ‘interesting’.
Brave man doing rows! Great work, Nautical Rixpress!
90Reps
Rxd in the garage gym. 430-450m runs. CTB as hanging singles. Strict HSPU.
16-12
13-13
29-27
110 total. Very challenging workout, runs sucked up more time as each round went on!
Impressive all around, especially hanging single CTBs. You’ve been a beast of late, James. With your Thursday hero workouts, are you working out 6 on/1 off?
Great job, James! The first set of goblet squats jello-legged me a bit for the following run for sure.
Excellent!
HSPU- 19,11
Goblet squat- 8,12
Total- 18+30+20 = 68
Rx
Great job!
56M
R1: 15+12+18=45
R2: 15+14+21=50
53# KB (goblet sq)
Modified
Pull-ups, Chest to Bar Pull-ups, Bar Muscle-ups
25-12-7
Nice, progressive mods.
Rx-ish, strict pull-ups… 22+11+18+15+12+20=98
Beginner option:
Jammed schedule again-squeezed in 1 RD:
3 min 400 m row- toe assist CTB-30. 3 min " " -elevated push u low bar-31. 3 min " " ladies Rx goblet(35#)-31 no rests
Utterly ridiculous, Favo. You SMOKED that round!
BG squeezing in a monster set! Very well done!
Dang!
10/20/25; 11/25/30
102 scaled per below
2 sets
3 min amrap
1 min rest between
1k no arm echo bike
Strict c2b pull ups - band assisted hspu- 50# goblet squats
Pull ups - 10-10
HSPU 12-13
Goblet squats - 27-30
Total 102
Way to go, BB!
Keep on keeping on, bb!
Goblet squats @24kg KB
Total 112 reps
19 19 27
= 126 rx
.25 treadmill
PUs 3 5 5
Pike PUs 10 10 10
Goblet squats 15 15 20
93 total reps
2 min run treadmill .15 mile
10 pull-up x 2
15 pike pushup x 2
18 goblet squat 35# x 2
400m runs before each:
Strict pullups/knee pike pushups/db goblet squats 40#
1 min rest
10/10/15
11/11/16
=73
(2) 3’ rds:
-2’ assault bike
-max pull-ups (24, 20)
1’ rest
(2) 3’ rds:
-2’ assault bike
-max pike push-ups (15, 15)
1’ rest
(2) 3’ rds:
-2’ assault bike
-max goblet squats (20, 24)
130 total cals on assault bike
CrossFit AFK
107 reps - Rx
(17-18 on C2B)
(18-17 on HSPU)
(17-20 on Goblets)
runs in ~ 1:45 - 1:47
Beginner option
As Rx'd, but using a 12 kg/26 lbs KB for squats.
Strict C2B: 9+13
Strict HSPU to AB2 mat: 13+10
50#db squats: 20+16
C2B: 23+25
HRPU: 22+15
GS: 18+17
beginner
2 rounds
3 min
-250 row
max bent over row
-1 min rest
-250 row
max knee pushups
-1 min rest
-250 row
max overhead press
-1 min rest
round 1: 31, 15, 30
round 2: 38, 18, 34
2 rounds:
AMRAP 3
30 cals echo bike
Max chest to bar
Rest 1:00
AMRAP 3
30 cals echo bike
Max Dumbbell push press 50# dumbbells
Rest 1:00
AMRAP 3
30 cals echo bike
Max goblet squats 50#
Total reps
Chest bar: 12-6 total 18
Push press: 14-9 total 23
Goble squat: 13-8 total 21
M/42/185
Rxd 24reps
12,10,15,12,12,16 = 77 reps total
Intermediate: 167 (21, 39, 37, 13, 38, 19)
126 total reps.
14-11
21-24
20-16
31 20 25 17 20 32 total 145
Damn Luis, can out firing on those CTB! Good consistency!
That’s outstanding, Luis. Great workout.
Beast mode!
RX 1:30 pace on run.
Lost track of reps, around 25 total C2B, 25 total HSPU and 35 Goblet Squats
C2BPUs 21-14
strict HSPUs 14-12
GS 28-21
exactly what I needed today, awesome, very hard wod!
*22, not 21 C2BPUs in first round
Dang, Patrick. Excellent CTB work!
Rx
20/10/22
13/8/20
15
25
25
30
30
Scaled
CTB : 20/20
Hspu : 12/11
GS : 30/33
max reps /82(35lb)