Workout of the Day for 210201:
3 rounds for time of:
Run 800 meters
30 pull-ups
40 push-ups
50 squats
Post time to comments.
Compare to 050228.
Scaling:
This longer workout contains large sets of each exercise. Reduce the number of reps so each round can be completed in less than 10 minutes. While breaks will be needed to get through each set, scale down to avoid total failure and encourage consistent movement.
Intermediate Option:
3 rounds for time of:
Run 800 meters
20 pull-ups
30 push-ups
40 squats
Beginner Option:
3 rounds for time of:
Run 400 meters
15 ring rows
20 assisted push-ups
25 squats
Comments on Workout Tips for 210201
34/5’10”/200
int
3rft
800 run
20 pullups
30 pushups
40 squats
29:57
35/m
rx: 27:45
M / 36 / 83.1kg (never have I regretted making the decisionRx so much being unfit)
800m in 40x20m shuttles
37:17
Rx 29'41
Rx 28:48
m/35/5’-10”/175lbs
Nice work!
Good burn. Did 1000 m row in place of the run:
Row 1000 meters
30 pull-ups
40 push-ups
50 squats
29:11 M/46
scaled to 600m run
6 20lb med ball weighted strict pullps
30 pushups
50 squats
except first round I did 30 burpees instead of run. My left Achilles was feeling sore. After first round it was warm and felt good to run.
screwed up my timer so don’t know score.
Back from a month away...good to be back with my workout partners!
5-5-5 back squats
185-185-195#
today’s workout, scaled to 3 RFT of
800m runs
20 pull-ups
40 push-ups
50 squats
29:28
58/5’8@/160
Good to see you back!
Welcome back Jim!
I have been wondering about you.
35/M/6’4”/262
34:31
3 rnds
2000m assault bike
30 strict pull ups
40 push ups
50 sqts
33:43
M/50/175
3 rounds for time of:
Run 800 meters
30 Strict Pull-ups
40 push-ups
50 squats
____________
Time:22:52
M/55/6’1”/181
3 RFT:
3000 m (60 cal) Rogue Echo bike* (avg 3:37/327 W)
30 strict pullups
40 hand-release pushups
50 air squats
Rx: 26:01
*NYC Snowpocalypse made running outside ill-advised, and no treadmill in box
Modified / scaled to:
3 rounds for time of:
Run 800 meters
30 inverted rows
40 kneeling push-ups
50 squats
SCORE: 30'21''
--
Great format 👍 A bit too tired to fully enjoy it, but still felt pretty good.
Split times: 10'15'' / 09'45'' / 10'21''.
Keeping squats unbroken was the hardest part. Runs were a more or less flat loop around the block.
RX:23'45''.(pull-ups unbroken)
Intermediate Scale: 21:29
All push-ups and first 2 sets of squats unbroken.
Doing this Rx'd next time.
29:55 (9:45-10:05-10:05)
M/34/175/6ft
Whoop Recovery 99%, Strain 10.1
Air Runner- 3:40 - 4:00 - 4:30 🥵
Pull-ups - 15s every :45
Push-ups- 10 every :30 for 2 rounds - last round 5s 🥵
Air Squats- unbroken 1:00-1:45
29:10 RX
M49/5'9"/157
Did some homework on hip explosion in hang power cleans
Then modified wod to
3rft of
4:00 elliptical
30 strict pull ups
40 push ups
50 bw squats
7:30+9:40+10:21=27:40
Had to break up the last round into 5 sub-rounds (ala cindy: 6,8,10) to keep the pace up.
m/34/5'2"/167#
scaled, broken, 50 mins
Run: 1st rd 10mins bike standing, 2/3rd 3 mins against wall
Pull-ups: 1st 20 @ pull up bar broken/5's, 2/3rd @ dip bar broken/10's
Push-ups: ordinary broken/10's
Squats: 1st round broken/20's ohs empty bar, 2/3rd broken/10's 20# kb
varied rests. end. 🥵😅😼
24:32
Strict pull-ups
7:28/9:01/8:03
26:37 Rx
m/52/5'11"/200#
Rx, strict pull-ups: 31:51
30:11
Rx all but Subbed 5mins on the bike each Rd for the runs. Not a big fan of running in sleet.
Champions Club Scaling Notes
RANT
Comments don't work on the main post?
WHAT ABOUT THE MOVEMENTS
Run - monostructural movement at a distance a little too far to sprint, but not by much
Pull-up - pulling with skill (core-to-extremity)
Push-up - pushing at midrange with stamina playing a big factor
Squat - squatting with speed
MAIN DECISION
Just a Workout or emphasize a particular aspect of it?
TECHNIQUE SCALE
As is, but maybe decrease ROM on pull-ups to get a good kipping rhythm and cut push-ups a bit - maybe to 30 or 25
CONSISTENCY SCALE
As is.
INTENSITY SCALE
Sprint the run, rest as needed between rounds
INJURY SCALE
Do 5 rounds of either just the run and squats, or just the pull-ups and push-ups
MY STUFF
26:29 as rx'd.
GENERAL FEAR LEVEL: 7
29:30 intermediate
Thanks for the workout tips! Hope you are well!
28:32 Rx
Ran on the Air Assault Runner
M/28/6’1”/200lbs
Nice work!
Thanks Dj!
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Workout Tips for 210201
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