Complete as many rounds and reps as possible in 20 minutes of:
30-foot handstand walk
250-meter row
3 L-sit muscle-ups
250-meter row
The L-sit muscle-up starts with straight legs out in front of the body at 90 degrees with the heels on the floor and arms at full extension overhead. The rep finishes when the arms are fully locked out with extension of the elbow.
Post rounds and reps to comments.
Stimulus and Strategy:
Today's triplet is a choose-your-own-adventure — use it as a chance to practice and/or push relative to your ability.
Aim to complete the row in 90 seconds or less. Treat it as a threshold effort, balancing technique and intensity but leaning a bit more toward intensity. Or use it as a recovery station to set yourself up for the high-skill gymnastics. Plan to spend no more than 90 seconds on both the handstand walk and the L-sit muscle-ups; advanced athletes should aim for unbroken sets closer to 30 seconds.
Whichever approach you take, aim for at least 3-5 rounds, with some maybe pushing to 6. Your score is the number of rounds and reps completed, with the row counting as 1 rep.
Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
90-second handstand walk attempts
200-meter row
6 low-ring muscle-up transitions
200-meter row
Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
25-foot bear crawl
150-meter row
6 ring rows + 6 foot-assisted ring dips
150-meter row
30-second rest
Resources:
The Handstand Walk
Rowing
The L-Sit Ring Muscle-Up
Handstand Walk Scaling
Low-Ring Muscle-Up Transition Tips
The Bear Crawl
The Ring Row
Foot-Assisted Ring Dip Scaling Tips
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Comments on 260925
86 Comments
Rx 6 rounds + 30’ HSW + 250m + 3 L-sit MU + 144m
*15’ x 2 on all HSW.
*All Rows sub 1:55 Avg.
*Quick Singles on L-sit Muscle-ups.
Completed in the garage gym in the a.m. just getting sound to posting. no rower. Subbed 300 m runs. ten 3’ HS walks to wall for each. Low ring muscle up transitions.
had about 25m on the last run to make an even four rounds. Definitely a skill practice day.
Great work on that skill work!
regular kipping ring muscle ups
Great job!
5 Rounds, bear crawl, 150 Row, 6 RR
Subbed chair dips for foot assisted ring dips because I still have palm blisters from the burpee workout. Bear crawl also looked sad because of this reason
3+9
160m of last row
Couldn’t do the L sit MUs, subbed 9 L sit ring pull-ups from the floor. All else as written. 4 rounds.
Still pretty beast my man, especially the HSWs and volume of ring L-sit pull-ups!
3 rounds plus 30’ with 13 seconds left as rx’d
Been a long time since we handstand walked…
Dad: beginner 3 rounds
Ethan: got his first muscle up in the warmup (strict, as it should be) so practiced low ring tuck muscle ups hs walk/bears crawl for 3.5 rounds in the wod
6 rounds
I did 30 shoulder handstand shoulder taps and 5 L- sit strict pull ups.
5 rounds with 1 min handstand hold at the end.
250m row
3 L-sit muscle up
250 m row
5 rounds
4 rounds
had to modify
WORKOUT OF THE DAY
Complete as many rounds and reps as possible in 20 minutes of:
30-foot bear crawl
250-meter assult buke
3 chest to bar pull ups
250-meter assult bike
8 rounds
150-meter row
6 ring rows + 6 foot-assisted ring dips
150-meter row
30-second rest
Completed 4 rounds
150-meter row
6 ring rows + 6 foot-assisted ring dips
150-meter row
30-second rest
Completed 4 rounds
20 min amrap
30’ inch worm with a push up
250m row
6 low ring mu transitions with a strict dip
250m row
4 rounds plus inch worms row and 6 mu transitions.
Round times
R1 | 04:10 |
R2 | 04:09 | -1 s
R3 | 04:16 | +7 s
R4 | 04:24 | +8 s
Ø 04:14
Time left over: 03:01
Nice work, Bob!
Scaled to:
20 shoulder taps (wall-facing) = 30' handstand walk (20 reps)
250m row (1 rep)
5 L pull-ups on TRX rings (from ground) + 5 TRX ring dips (from hop) = 3 ring LMUs (10 reps)
250m row (1 rep)
4 rounds + 20 STs + 250m row + 4 LPUs = 153 total reps
Nice workout :)
4 rounds + 3 RMU - Rx’d
Beginner option:
6- rds plus 28.5 reps 25' b.c.,150 m. r.,6- r.r.,6-a.s.,108 m.row
30 ft bear crawl
250m row
7 back scap TRX row raises
7 TRX strap tricep dips
250m row
25- foot bear crawl
250 meter row
15 pull-ups (green & purple)
250 meter row
M34/205/6'
6 RX
Excellent!
Excellent!
Awesome!
Rx 4 Rounds + 30ft HSW
Well done!
Fantastic work!
Bear crawls 25 ft
Rower 5/10 resistance
TRX straps for low ring transitions
5 rounds:
Crawl
250m row
6 transitions
250m row
Went OT to finish round 5
Bear crawl 5 UnbrokenPull ups.5 Foot assist dips each round with 200m row in between
Nice Laurie! Favo-Finisher approved!
Intermediate modified
Subbed 3 wall walks for HSW attempts
4 rds
HSW or attempts weren't happening in the garage, so figured WW was a good enough sub. Tore up part of the right wrist with the false grip for transitions - knurled plastic rubbing on bare skin under load will do that. Left wrist was taped so no issue. Should have done 250m rows.
Ouch! WWs are definitely a good sub! Nice work & wrist rash to prove it!
I "favo'd" this to: elevated walk out & in (hands) push up at farthest point out-5 "steps" out &5 in counted as one rep x 6, alternated 1:30 of battle ropes & 1:30 of KBS swings-35# for each row, hanging straight leg raise w/pause + high dip & push up to toes off tall bench-7+5 KBS finished after time @ 21:53
I know this style WOD is not everyone's fit or skill set but the beauty of this programming is its infinite adaptability while still hitting the intended stimulus. As a person who has been a trainer (not CF) for many decades, I can tell you that kind of programming is complex & takes great knowledge & skill. It is not random. Also, some people ARE at this level & so it's possible! (*Cough*Derek-Luis-Ken, etc, to name a few!)
You sure did “favo” the hell out of this! Awesome job, BG!
I second the motion:)
Great Favo! Thx for the honorable mention but I had my elastic band helping me out ;)
beginner option
4 rounds finished
Solid!
60’ bear crawl
200m row
5 pull-up, 5 dips
200m row
Great work, Frank! Those BCs are not easy!
20 min
30’ HSW
250m row
6 MU transitions
250m row
Nice work!
20:00 amrap
30’ HS walk
15 cal assault bike
3 L-sit muscle up negatives
15 cal assault bike
5 rounds plus 20’ walk
Great job, especially with those negatives!
Intermediate
3 rds+90sec HSW attempts+200m row+6 muscle up transitions+60m row
3 muscle up on bar. (no ring)
6 full rounds
WARM up 1 mile Elliptical
20 minutes AMRAP
15 Pike Push Ups
15 Sit Ups
15 Australian Pull Ups
Completed 3 Rounds
Seated on a thin red band attached to the rings
6 rounds + HSW and 150m on the Rower
Nice, Luis! The control needed to do that on rings is insane. Impressed, but not surprised!
Fantastic work!
🫶🏻
250-meter row
3 strict db press
250-meter row
25# db
6 rounds
Good subs, Dave & moving!
4 rounds + 30 foot hand stand walk
Well done!
Great job!
3 rounds + 90 second HS walk attempts and 200 m row
Kudos attempting those HSWs! Nice job!
5R/
16 handstand shoulder taps(ugly&ponderous)
250m row
3muscle ups box(on the box is wery neat)
250m row
happy mid Autumn festival👽
Great work! Ohhhh mid Autumn festival, I like the sound of that!
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