Complete as many rounds and reps as possible in 12 minutes of:
15 pull-ups
3 squat cleans
♀ 165 lb
♂ 245 lb
Post reps to comments.
Stimulus and Strategy:
Today's workout is a sneaky heavy squat clean day with intentional pull-pull interference. The pull-ups serve as both an annoyance and a trap. Manage the accumulating volume, and focus on keeping your arms long through the middle of each clean — don't let the pull-ups trick you into pulling early. Aim to finish the pull-ups in three sets or fewer, with each set taking 20-45 seconds. The squat cleans are meant to be heavy, but choose a load that lets you complete your reps in under 1 minute, or about one rep every 20 seconds.
Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
10 pull-ups
3 squat cleans
♀ 115 lb
♂ 175 lb
Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
10 jumping pull-ups
3 hang power clean + front squats
♀ 35 lb
♂ 45 lb
Resources:
The Kipping Pull-Up
The Squat Clean
Jumping Pull-Up Progression
The Hang Power Clean
The Front Squat
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Comments on 261104
119 Comments
10 rounds even not Rx. Intermediate+: 10pullups and 185lb barbell. Pullups 6+4. Times: 0:27/0:35/0:34/0:33/0:34/0:35/0:35/0:38/0:37/0:28. Squat clean all singles. Times: 0:34/0:38/0:40/0:39/0:40/0:41/0:39/0:43/0:36/0:26. Pushed the last round really hard. Squat cleans could have been a bit more disciplined going into the 1st rep after pullups. I contemplated doing Rx reps of pullups but ran the numbers in my head and I would have probably ended up with 6-7 rounds which about the same number of pullups and fewer squat cleans. So I followed James's G. lead on scaling.
5 rounds
scaled #200
Rx 6 rounds + 15 Pull-ups + 1 Squat Clean
*10/5 on all Pull-ups.
**Those Squat Cleans were a doozy! Thanks for another challenge!
10 pull-ups
3 squat cleans (105LB)
4 rounds of
4 kipping pullups
4 Squat cleans 95 lb.
Mixed yesterday's and today's and scaled
5 rounds on every 3:00
• 5 Strict Pull-ups
• 2 Inchworm + Push-up
• 6 Floor Press 2xDB 20#
• 60 Single Unders
(rest :07-:15)
* 10 min build to a heavy squat clean single = 225lbs (PR)
WOD - 12 min AMRAP (Intermediate)
1. 10 Strict Pull-Ups
2. 3 Squat Cleans @ 175
* Score = 6 rounds + 2 pull ups
* Starting round 3 scaled to band supported strict pull-ups
Accessories:
1. Overhand Cable Rope Face Pulls 2 x 12-15
2. Cable Hip Abductor Raises 2 x 12-15*
3. Cable Hip Adductor Raises 2 x 12-15*
Congrats on that heavy PR!
Good work and congrats on the PR!
33lbs
6 rounds
175 lb power cleans
m42/ Bw: 64kg
Rx 8 rounds
That was fun!
Outstanding!
Holy smokes.
Stellar!
5 rounds plus 5 pullups intermediate
(10 pullups and 3 squat cleans @175lbs) unbroken pullups and single squat cleans
Dad got up to 45lb in build up and rid 10 jumping pullups and used 35lb for 3xpower clean plus a front squat per round. 3 rounds plus 10 jumping pullups. (Pullup bar 8-10” below wrist crease at max reach)
176cm/47/180lbs
Switched to false grip ring rows around halfway - hands were ready to tear
7 + 1
85 clean
12 pull ups
6+3
Dang, I gotta follow that 😬
Beast!
Nice, Chance!
Intermediate + in the garage gym. 185 lbs barbell. 10 pull ups.
7R + 7 reps.
Finished round 8 after the whistle. 175 lbs felt like I could go a little heavier and I think I picked the right load. Unbroken then all quick singles. 5-5 on pull-ups until the last two rounds and I had to break more.
Hats off to you beasts doing this RXd!
Great work, James!
Nice work & bonus points for finishing the round!
84kg
8 rounds
104 reps
3rds RX
2 rounds of:
10 pull ups
3 squat cleans @135 kg barbell
26 reps in total
135 lbs
62 kg barbell
Intermediate option: 6+7 Rounds
Pull ups 9/6 butterfly
165lbs bar was heavy but a manageable weight
Fantastic!
Awesome!
That's kick ass.
Pull ups 9/6 butterfly
165lbs bar was heavy but a manageable weight
Pull ups unbroken
Barbell was a heavy weight for me
Very well done @ a challenging weight!
Excellent!
The Burnham's definitely showed up today!
6 rounds
64/5’8”/162
Knees felt surprisingly good today. Very surprised at the level of pull-pull interference given how different the two movements are. But I went from UB PU in r1 to 4-4-4 in remaining rounds.
Finished with bench press 5-5-3-3-3, 135-140-145-150-152#
Definitely not a lung buster, given the movement interference. I spent too much time staring at both the pull-up bar and the barbell, even though the HR wasn't really that high.
Excellent work Jim! I definitely feel the angst if trying to post lately! Glad you preservered!
Great job, Jim! Comments are a real challenge.
Intermediate
Fast, Alicia!
Very well done!
strict pull ups
6 rounds
57 yo M/5'9"/145 lbs
6 rounds + 15 pull-ups + 1 clean
scaled to 115 lbs
Nice, Quinn!
135# SC
5 rounds +!7 pull-ups
Scaled
Rx volume but 115lb SCs
7 rounds
I tried one of Chris' suggestions and set up a timer to beep every 3 minutes, not looking at the clock once. The final buzzer just so happened to sound as I was moving to get back on the pull-up bar. I completed 2 rounds each in the first 2 intervals but then the fatigue really started to set in on the pulling and the grip requiring more breaking in the pull-ups and progressively longer breaks. I don't remember exactly how the last two intervals broke down in terms of reps. Load was what my elbows and wrists were agreeing to today, so I kept the Rx pull-up volume for more challenge. I wouldn't say I paced myself but I purposefully didn't push to failure on each set of pull-ups since I wanted to max overall volume. Forced a bit of self-talk too as Chris suggested.
I'd say that experiment yielded terrific results! Well done.
Excellent review of your excellent workout. Except that part about talking to oneself... :)
135-lbs squat cleans
6 rounds exactly (bell rang at bottom of last squat)
AMRAP:12:00-15 stall bar 1 toe assist strict PU/SC @65#-7 rounds + 15, went up to 75# & finished last 3 SC; they felt good today.
Pre-WOD, I did a 20:00 rowing follow-along with drills, maintaining 18, then 12, arms only, legs only, arms & body only, strapless, then maintaining stroke rate but adding power. Definitely realized it's hard for me to maintain stroke rate w/o following along until I calm tf down. Also, the slide in for controlled tension, etc., feels soooo abysmally slow to my brain, so I realized I am definitely still rushing back to the catch. I was concentrating so hard y'all. I'm gonna captain this ERG yet! Also, drag at a low 4, whew, that's hard for my 7-9 sensibilities. I have a long way to go because the "tutor" had 5k + meters & I was at 3980👀
Awesome job, BG! That's great the SCs felt good. Well done with the row work. It really does take a concerted effort to do something that feels unnatural. I know you're gonna "captain this ERG"!
Of course you finished a round post-time today, Favo! Is that a row drill you found online, or something you devised yourself?
Thanks, both! @Jim it was a Dark Horse Rowing follow-along on YouTube, by Shane Farmer. He has many from beginner to advanced, skills, drills, etc. I find them easy to follow & clear cues.
3 squat cleans
45 lbs.
8 rounds + 10 pull-ups
Nice! Lots of good work!
M 54/175cm/77kg
12 minutes of: 6 rounds and 4 pull ups
15 pull-ups
3 squat cleans
♂ 132 lb scaled 60kg
Great job!
I really triedto do squats but they ended up being mostly power
Completely understand, that's why I put 60kg for squat cleans
Strong!
15 knee Push Ups
3 squat clean DB#25 each hand
Intermediate, strict pull-ups… 5+ 11
M34/205/6'
4+1 RX
4 rounds squat clean 60kg
+10 pull ups
6+3, 125lbs
3 105lb squat clean
15 pull up
10 pull ups
3 squat cleans (165)
-15 jumping pull-ups
-3 squat cleans (105 lbs)
7 rds + 6 reps
———————
Every 2’ for 3x:
-10 back extensions
-10 around the worlds each way (15 lb plate)
Solid!
6+6 RX. Kipping pull-up, no butterflies.
Awesome!
4 rounds + 2
PUs 10 6,3,3 last rounds jumping 65# bar
10 pull-ups
3 squat cleans 135#
Beginner option: Modified
Complete as many rounds and reps as possible in 12 minutes of:
10 jumping pull-ups
3-Squat Cleans
95-lbs
8 rds plus 10 jumping pull-ups and 1 squat cleans
6+16
Dang. Excellent!
5 rounds + 10 pull ups (@135 squat cleans)
(scaled to 165lb squat cleans)
10 alternating position strict pullups
3 100# dumbbell squat cleans
100# clean
6 rd. + 10 pull-ups
107 kg
4+15
5 + 11
4 rounds
10 ring rows
5 DB Squat Cleans @ 25kgs
not always great coordination on the squat cleans
Growing increasingly frustrated, demoralized, etc. with the movements, loads, volumes 😠. Scale = Failure
Try not to be discouraged, take your time, focus on form, get comfortable with the movements first. A strong foundation allows for less scaling at some point. Also, sometimes adaptation remains necessary for some moves & that's okay, because you may be coming at it in a way that works for you, where you are on any given day. You're still hitting the stimulus & you will get stronger. There are countless ways to modify, try to think of it as "customization" rather than scaling. Keep at it!💪We all feel this way sometimes, even the elite among us. Challenge=growth!
James, my brother! Any time you are getting frustrated it's a sure sign you're going in the right direction and you're in the right program. Not sure what your sports background is, but frustration is a common thing and usually necessary to spark the learning and adaptation required to get to where you want.
Use the people on here! They are GREAT resources to keep you on the straight and narrow
Scaled does not equal failure! CF finds everyone's weakness and exposes it...that's partially the point. And if you notice, most people scale most workouts! Stick w/ us...your body will thank you.
Please keep in mind that the WODs as prescribed are meant to challenge elite, even Games level, athletes (e.g. Mat Fraser, Tia-Clair Toomey, etc.), hence why scaling suggestions and notes are listed for those who are not currently at an elite level of capacity or capability. Go to any affiliate and the majority of members will scale or substitute in some way. In fact, the coaches help them with this as needed. I've heard and repeated a phrase multiple times: program for the best, scale for the rest. Scaling is normal and an acceptable thing and does not equate to failure. Even today's Games competitors may have scaled when they first started on their journey. I have been doing CF solo circa 2006'ish and have done maybe two dozen different CF WODs as Rx (some repeated many times, like Cindy). At no point would I consider this a failure. I scale to fit my current capacity and capability yet still keep it challenging with a goal of improving in some way each time. These days that goal is morphing into not slowing down, and it will eventually morph into just keep moving. There are few things in life truly worth doing that are easy. Fitness is not easy, it's hard, but it's truly worth pursuing. In my opinion CF has the best recipe for long-term fitness. Play the long game and stick with us!
10 kipping PUs
6 rounds
Did 15 pull ups (divided in 2-3 sets) + 9 Russian kettlebells 24kg
In total 4 rounds + 4 pull ups for 12 min
Champions Club Scaling Notes
RANT
What's up you savvy veterans! Outstanding OGs! I hope you guys are doing good as usual... I haven't been keeping up with your stuff on here, and I gotta do a better job of that for sure. There's something we've been working on a lot since the end of Summer here at the Champions Club and I wanted to share it on here, maybe using today's workout as a chance to experiment with it.
I find it really difficult to work hard for something when I don't know how long it's going to last. That's a me problem. The more areas of my life I noticed it with myself, the more I also noticed it with other people as well. And I've found it really interesting how this can be demonstrated in a really simple way during any AMRAP workout: face away from the timer.
When I know there's 5 minutes left in a workout, I'm very tempted to pace; when I know there's 50 seconds left in a workout, I'm tempted to speed up; when I don't know for sure how much time is left, then my true habits and character show. Do I rush? Do I get soft? Do I think ahead? Do I let my form slide? Do I linger during a transition? Do I slow down the reps? The first test run I can remember doing this on was Tabata Something Else and man... I was such a pansy on the sit-ups and squats. I'd slow down right before my last rep, thinking I had it, only for the timer to buzz halfway through. Since then I've been playing around with different points of emphasis on it, but all revolving around not being able to see the timer. A few hours ago our 4:30 session did it with box jumps and running.
If you're willing and if it's in good taste, this might be a cool workout to test that out on. Maybe do something like 4 separate 3-minute rounds with a rest in between. Figure out a way to have a timer beep at 3 minutes. Or even 6 2-minute rounds. Either way, I would guess the temptation would be to rush the cleans when extra rest is needed. The dose - the intended stimulus - is to practice working at your best even when you don't have a certain endpoint, and you can adjust the reps and weight in any way to help the cause. The more likely to mess with your mind the better. The more tempting to get soft the better. Talk to yourself and stay locked in for 2 or 3 minutes at a time!
Love you guys for real!
Love this! Too bad I read it after doing the workout - will have to wait for the next AMRAP!
I always suspiciously seem to score in full rounds on AMRAPs………
Yo, Chris! We've missed you dude! I suppose I may be on the other end of the spectrum. I don't often look at the clock, and I don't feel that it impacts me much when I do. This has become even more prevalent now days as time has taken a lower priority. Admittedly, there have been AMRAPs where I finished a round with only 20 seconds or less remaining and I stopped knowing that I may only get 1 rep into the next round before the buzzer. Probably has something to do with the habit I have, along with Favo and several others, of sticking around and finishing that round of work after the buzzer - halfway through, fine keep going, only 1 rep in to another brutal round, do I have enough left in the tank or time for that? I generally work at my best every time, but my best isn't all that spectacular compared to some others, and I'm ok with that (I'm only competitive with myself).
With all that said, I'm picking up what you're putting down, and am game to try some of your suggestions. Right off the bat, my SC weight will be pretty low commensurate with what my wrists and elbows will handle, so we'll see how this plays out.
Love ya guy!
Ollie! Suspicious indeed! I always make fun of myself (and others) when we hit an even number on a round total, or a time right on the minute mark. Nothing too serious, but you're spot-on: it does show evidence of pacing. You also don't have to wait for an AMRAP... split up a 3 or 5 round workout into timing the individual rounds with a rest in between. Maybe look at the clock on the first round and then turn away for the others.
Lincoln, great to hear from you my man! Maybe do wallballs, box jumps, or regular squats as a sub for cleans so you can focus your attention on the intangible stuff?
So there's Coach S! Good to get your thoughts again, amigo. My clock is on my wrist, so I can't follow myself counting down quite as easily...would be nice to see if I race or stroll to the end as the seconds tick off. Given how often I conveniently end on a full round, suspect I know the answer to that. And that speaks more to mental than physical fortitude.
Dude, I appreciate the suggested subs but I did the work before seeing your reply. The result was pretty much how I expected it to turn out. It was actually kinda nice having an interval beep throughout and did help me stay a little more focused. I will admit that while I had no urge to look at the clock, speed up, or slow down, I did ask myself toward the end "how many more pull-ups am I gonna have to do?"