Mary

Complete as many rounds and reps as possible in 20 minutes of:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups

Post rounds completed to comments.

Compare to 220726.

Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark and continues to build off of the previous two weeks. Mary is Cindy’s older sister, metaphorically speaking. The pressing and squatting elements are more challenging, and there is an increase in pull-up volume. If you can perform one or all three movements as prescribed, you should attempt this effort as Rx’d. Manage your reps in each round. Don’t push to failure too early, remember to breathe, and take breaks as needed.

Scaling:
Reduce the overall duration of the workout. Reduce the reps of the pull-ups.

To reduce the complexity of the handstand push-ups, perform pike push-ups. For the single-leg squats, perform these to a target, such as a box or a bench. For the pull-ups, perform jumping pull-ups or ring rows.

In case of injury or limitation, for the handstand push-ups, perform dumbbell shoulder presses. For the single-leg squats, perform reverse lunges or air squats. For the pull-ups, perform foot-assisted pull-ups or bent-over dumbbell rows.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
5 pike push-ups
10 alternating single-leg squats to a target
10 pull-ups

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
5 push-ups to a 24-inch box
10 air squats
15 ring rows

Coaching cues:
For the single-leg squats, focus on letting your chest lean over the thigh of the leg you are squatting on.

Resources:
The Kipping Handstand Push-Up
The Single-Leg Squat
The Kipping Pull-Up
The Pike Push-Up
Single-Leg Squat | Scaling
Push-Up Tips
The Air Squat
The Ring Row

Find a gym near you:
View the CrossFit map

3 rounds for time of:
100-meter dumbbell farmers carry
10 muscle-ups
15 dumbbell snatches, right arm
15 dumbbell snatches, left arm

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Stimulus and Strategy:
In today’s workout, use two dumbbells for the farmers carry and a single dumbbell for the snatches. The loading should allow you to perform the carry in 2 sets or less. For the snatches, aim to perform all reps unbroken, but two sets may be needed because of the grip fatigue and redundant movement function with the muscle-ups. Don’t push to failure on the muscle-ups in the first round. Manage your reps and minimize your rest breaks.

Scaling:
Reduce the loading of the dumbbells. Reduce the reps of the muscle-ups.

To reduce the complexity of the muscle-ups, perform jumping muscle-ups. For the dumbbell snatches, perform hang dumbbell snatches.

In case of injury or limitation, perform single-arm dumbbell farmers carries. For the muscle-ups, perform low-ring muscle-up transitions. For the dumbbell snatches, perform single-arm dumbbell Russian swings.

Intermediate option:
3 rounds for time of:
100-meter dumbbell farmers carry
5 jumping muscle-ups
15 dumbbell snatches, right arm
15 dumbbell snatches, left arm

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
3 rounds for time of:
100-meter dumbbell farmers carry
5 low-ring muscle-up transitions
10 dumbbell snatches, right arm
10 dumbbell snatches, left arm

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
Because of the conflicting movement functions, focus on a tight, efficient kip swing during the ring muscle-ups, pressing the rings toward the hips and then, looking for your toes as you transition to the bottom of the dip.

Resources:
The Dumbbell Farmers Carry
The Kipping Muscle-Up
The Dumbbell Power Snatch
The Jumping Ring Muscle-Up
Low-Ring Muscle-Up Transition Tips

Find a gym near you:
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10 rounds for time of:
5 double-kettlebell deadlifts
5 barrier get-overs

Use your hands to get over the barrier.

♀ 53-lb kettlebells and 30-inch barrier
♂ 70-lb kettlebells and 40-inch barrier

Stimulus and Strategy:
Today’s workout is a back-and-forth couplet. For the barrier get-overs, you can stack boxes, use a wall, or find an object that matches the height you need. The height should be something that requires you to use your hands to get up and over the object. If you are stacking anything, make sure it is safe and stable before performing the workout. For the kettlebell deadlifts, the loading should be moderate and allow you to perform 5 reps unbroken in every set. The real challenge is how quickly and efficiently you can get over the barrier and keep moving at a steady pace to complete this effort.

Scaling:
Reduce the loading of the kettlebells.

To reduce the complexity of the kettlebell deadlifts, use one kettlebell and perform sumo deadlifts. For the barrier get-overs, reduce the height as low as needed.

In case of injury or limitation, perform the deadlifts with a reduced range of motion or consider unloaded good mornings. For the barrier get-overs, perform box step-overs.

Intermediate option:
10 rounds for time of:
5 double-kettlebell deadlifts
5 barrier get-overs

Use your hands to get over the barrier.

♀ 35-lb kettlebells and 30-inch barrier
♂ 53-lb kettlebells and 40-inch barrier

Beginner option:
10 rounds for time of:
5 single-kettlebell sumo deadlifts
5 barrier get-overs

Use your hands to get over the barrier.

♀ 26-lb kettlebell and 20-inch barrier
♂ 35-lb kettlebell and 24-inch barrier

Coaching cues:
For the barrier get-overs, place your hands on the barrier, press down into the barrier, and jump your feet to the top of the barrier at the same time.

Resources:
The Double-Kettlebell Deadlift
The Barrier Get-Over
The Kettlebell Deadlift

Find a gym near you:
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For time:
5 rope climbs to 15 feet
10 power cleans
20 bar-facing burpees
40-calorie Echo bike
20 bar-facing burpees
10 power cleans
5 rope climbs to 15 feet

♀ 105 lb
♂ 155 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is a pyramid-style chipper. The loading of the barbell should be moderate and allow some athletes to perform at least a few touch-and-go reps, while others perform singles. Both options are fine. Expect the burpees and bike in the middle of the workout to be aerobically demanding. Manage your pace so you are able to keep moving and finish the second set of power cleans and rope climbs just as fast as your first set.

Scaling:
Reduce the load of the barbell. Reduce the reps of each movement.

To reduce the complexity of the power cleans, perform hang power cleans. For the rope climbs, reduce the height of the climb. For the bar-facing burpees, perform burpees in place.

In case of injury or limitation, for the rope climbs, perform pull-to-stands or strict pull-ups. For the power cleans, perform dumbbell power cleans or Russian kettlebell swings. For the bar-facing burpees, perform up-downs in place. For the calories on the bike, perform the calories on any machine available.

Intermediate option:
For time:
3 rope climbs to 12 feet
10 power cleans
20 bar-facing burpees
40-calorie Echo bike
20 bar-facing burpees
10 power cleans
3 rope climbs to 12 feet

♀ 85 lb
♂ 125 lb

Beginner option:
For time:
3 pull-to-stands
10 power cleans
15 bar-facing burpees
20-calorie Echo bike
15 bar-facing burpees
10 power cleans
3 pull-to-stands

♀ 35 lb
♂ 45 lb

Coaching cues:
On the bar-facing burpees, consider stepping the feet as you come up out of the burpee. This will make the jump distance over the bar more consistent, and you can manage your heart rate going into the next movements.

Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Power Clean
The Rogue Echo Bike
The Bar-Facing Burpee | Jump Over
The Modified Rope Climb | Pull-to-Stand

Find a gym near you:
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5 rounds for time of:
400-meter run
75 double-unders

Post time to comments.

Stimulus and Strategy:
Today’s workout is a monostructural couplet. Push the pace on the run and try to maintain consistent sets of double-unders. Try to finish each set of double-unders in 2 minutes or less. Advanced athletes should try to maintain unbroken sets. Expect this workout to test your lungs and your ability to tackle a neurologically demanding movement — the double-under — when you are tired.

Scaling:
Reduce the distance of the run. Reduce the reps of the double-unders.

To reduce the complexity of the double-unders, perform attempts for 1 minute.

In case of injury or limitation, for the run, complete 900/1,250 meters on the Echo bike, or 400/500 meters on the rower or ski erg. For the double-unders, perform single-unders, lateral hops, or penguin taps.

Intermediate option:
5 rounds for time of:
400-meter run
35-40 double-unders or 1 minute of double-under attempts

Beginner option:
4 rounds for time of:
200-meter run
50 single-unders or 1 minute of double-under attempts

Coaching cues:
As you are running, think about leading with your hips and picking your feet straight up off the ground.

Resources:
Pose Running | Lean and Pull
The Double-Under
The Single-Under

Find a gym near you:
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Cindy

Complete as many rounds and reps as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats

Post round and reps to the comments.

Compare to 240214.

Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark. Look back at your previous attempt to help you navigate today’s effort. All athletes should resist the urge to “short-change” the range of motion in the pursuit of more reps and rounds. Be sure to perform quality, full range of motion repetitions. Newer athletes should reduce the duration and modify movements to work through each round at a consistent pace. Intermediate athletes can perform this benchmark workout as prescribed.

Scaling:
Reduce the overall duration of the workout.

To reduce the complexity of the pull-ups, perform jumping pull-ups. For the push-ups, perform them from your knees. For the air squats, reduce the range of motion and squat to a target.

In case of injury or limitation, for the pull-ups, perform a foot-assisted pull-up or ring row. For the push-ups, perform the reps with your hands on a 30-inch box. For the air squats, consider reverse lunges or low box step-ups.

Intermediate option:
Same as Rx’d.

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
3 ring rows
6 push-ups with hands on a 30-inch box
9 air squats

Coaching cues:
When you are performing the air squats, think about gripping the floor with your toes and screwing your feet into the floor.

Resources:
The Kipping Pull-Up
The Push-Up
The Air Squat
The Ring Row
The Cindy Workout

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 12 minutes of:
10 dumbbell push presses
10 kipping pull-ups
10 burpees
30 double-unders

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post rounds and reps to the comments.

Stimulus and Strategy:
In today’s workout, you are going to move through these four movements as many times as possible in 12 minutes. Your goal is to perform a single round in 3 minutes or less. The loading of the dumbbell should allow you to complete your reps in 2 sets or less. For the pull-ups, maintain the gymnastics-style kip throughout the entire workout — no butterfly pull-ups today.

Scaling:
Reduce the loading of the dumbbells. Reduce the reps of the movements.

To reduce the complexity of the dumbbell push presses, perform shoulder presses. For the kipping pull-ups, perform jumping pull-ups. For the burpees, perform up-downs. For the double-unders, perform single-unders.

In case of injury or limitation, for the dumbbell push presses, perform single-dumbbell push presses. For the kipping pull-ups, perform foot-assisted pull-ups or ring rows. For the double-unders, perform lateral hops, penguin taps, or hop on any machine for 30 seconds of work.

Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
10 dumbbell push presses
5 kipping pull-ups
10 burpees
15 double-unders

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
10 dumbbell push presses
5 ring rows
10 up-downs
30 single-unders

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
In the gymnastics-style kipping pull-up, remember to push away from the top of each rep. As you push away, bring your feet below or slightly in front of your body and let gravity bring you to the front of your swing.

Resources:
The Dumbbell Push Press
The Kipping Pull-Up
The Burpee
The Double-Under
The Ring Row
The Up-Down
The Single-Under

Find a gym near you:
View the CrossFit map

5 rounds for time of:
500-meter row
15 bench presses

♀ 95 lb
♂ 135 lb

Compare to 230419.

Post time to comments.

Stimulus and Strategy:
Today’s workout is a classic combination of pushing and pulling movement functions. In theory, neither movement should affect the other. The only question is, how fast can you row without needing too much rest before lifting the barbell? The loading of the barbell should be on the lighter side of moderate. This should allow you to perform consistent sets of 10 or more reps. As always with the bench press, if you are performing this workout by yourself or no one is around to help, be cautious of pushing to failure — always keep a few reps left in the tank.

Scaling:
Reduce the loading of the barbell. Reduce the distance on the rower.

To reduce the complexity of the bench presses, perform dumbbell bench presses or dumbbell floor presses.

In case of injury or limitation, substitute a 400-meter run or 1,250-meter Echo bike. For the bench presses, perform single-arm dumbbell bench presses or push-ups.

Intermediate option:
5 rounds for time of:
500-meter row
15 bench presses

♀ 75 lb
♂ 115 lb

Beginner option:
3 rounds for time of:
500-meter row
15 bench presses

♀ 45 lb
♂ 75 lb

Coaching cues:
In the bench press, your legs are just as important as your upper body. Drive your feet into the ground, squeeze your glutes, and drive the barbell away from your chest.

Resources:
Rowing Technique Tips
The Bench Press

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Front squat 3-3-3-3-3 reps

Compare to similar 230819.

Post loads to comments.

Stimulus and Strategy:
Today is a heavy day, and as always, heavy is relative to each athlete's capacity and experience. You will benefit from today's effort if you are working to your limits. Experienced athletes should build to a heavy set of 3 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable. If you are feeling beat up from earlier in the week, dial the loading back and focus on moving through quality reps.

Scaling:
Reduce the loading of the barbell as needed to maintain consistently sound mechanics.

To adjust the complexity of the lift, consider performing goblet squats with a dumbbell or kettlebell.

In case of an injury or limitation, consider squatting with a single dumbbell or kettlebell. You can also lunge with load or perform unloaded air squats.

Intermediate option:
Same as Rx’d.

Beginner option:
Front squat 5-5-5-5-5 reps

Coaching cues:
Let the elbows lead you out of the bottom of each squat. Find a target above your gaze and drive your elbows to that spot on every rep.

Resources:
The Front Squat

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5 rounds for time of:
12/15-calorie Echo bike
7 strict chest-to-bar pull-ups

Post time to comments.

Stimulus and Strategy:
Today’s workout is a “sprinty” couplet. The bike efforts are meant to be fast, while the strict gymnastics movement is meant to be more challenging. At some point in this workout, singles on the strict chest-to-bar pull-ups are totally appropriate. That being said, don’t “game” it; push the pace on the bike and work through the gymnastics movement under fatigue.

Scaling:
Reduce the calories on the bike. Reduce the reps of the chest-to-bar pull-ups.

To reduce the complexity of the chest-to-bar pull-ups, reduce the range of motion. Consider chin-over-bar pull-ups or strict banded pull-ups.

In case of injury or limitation, perform the calories on any machine available. For the chest-to-bar pull-ups, perform a challenging ring row or foot-assisted pull-up.

Intermediate option:
5 rounds for time of:
10/12-calorie Echo bike
7 strict pull-ups

Beginner option:
5 rounds for time of:
8/10-calorie Echo bike
5 banded pull-ups

Coaching cues:
When performing the strict chest-to-bar pull-up, widen your grip and extend your upper body toward the pull-up bar.

Resources:
Rogue Echo Bike
The Strict Chest-to-Bar Pull-Up
The Strict Pull-Up
Pull-Up | Strict Banded

Find a gym near you:
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For time:
100 wall-ball shots
25 burpees
75 kettlebell swings
25 burpees
50 knees-to-elbows
25 burpees

♀ 14-lb medicine ball to a 9-foot target and a 35-lb kettlebell
♂ 20-lb medicine ball to a 10-foot target and a 53-lb kettlebell

Stimulus and Strategy:
Today’s workout is a chipper with a repeating burpee element. The loading for both the wall-ball shots and the kettlebell swings should allow you to perform consistent sets of 15-20 reps or more. For the knees-to-elbows, choose a variation that allows you to perform 5-7 reps or more at a time. Have fun with this one, and as with any chipper, just keep “chipping” away.

Scaling:
Reduce the loading of the medicine ball and the kettlebell. Reduce the reps of all the movements.

To reduce the complexity of the wall-ball shots, reduce the height of the target. For the kettlebell swings, reduce the range of motion and perform Russian kettlebell swings. For the knees-to-elbows, reduce the range of motion.

In case of injury or limitation, for the wall-ball shots, perform medicine-ball front squats for an overhead limitation or medicine-ball push presses for a squatting limitation. For the burpees, perform up-downs. For the kettlebell swings, consider single-arm Russian kettlebell swings or kettlebell deadlifts. For the knees-to-elbows, perform hanging knee raises or lying toes-to-bars.

Intermediate option:
For time:
80 wall-ball shots
20 burpees
60 kettlebell swings
20 burpees
40 knees-to-chests
20 burpees

♀ 10-lb medicine ball to a 9-foot target and a 26-lb kettlebell
♂ 14-lb medicine ball to a 10-foot target and a 35-lb kettlebell

Beginner option:
2 rounds for time of:
25 wall-ball shots
5 burpees
20 kettlebell swings
5 burpees
15 hanging knee raises
5 burpees

♀ 6-lb medicine ball to a 9-foot target and an 18-lb kettlebell
♂ 10-lb medicine ball to a 10-foot target and a 26-lb kettlebell

Coaching cues:
The finish position of the kettlebell swing is like a standing plank hold, minus the position of your arms. Your midsection should be rigid and unchanging while your shoulders, hips, knees, and ankles are all in a straight line. A plank on the floor is no different.

Resources:
The Wall-Ball Shot
The Burpee
The Kettlebell Swing
The Knees-to-Elbows
Kipping Hanging Knee Raise

Find a gym near you:
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5 rounds, each for time, of:
400-meter run
Rest 2 minutes

Compare to 231120.

Post your fastest and slowest times to comments.

Stimulus and Strategy:
In today’s workout, push the pace of each run. Don’t hold back and don’t “game” your efforts. Aim to complete each run in 2:15 or less, which will give you a one-to-one work-to-rest ratio. If you can perform today’s workout on a track, do it. Otherwise, Godspeed to all of the undulating 400-meter runs out there.

Scaling:
Reduce the distance of each run.

In case of injury or limitation, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower.

Intermediate option:
Same as Rx’d.

Beginner option:
5 rounds, each for time, of:
200-meter run
Rest 2 minutes

Coaching cues:
With each step, focus on reaching ahead with your foot and pulling the ground underneath your body.

Resources:
Running | Change in Support Drill
Running | Falling Forward
Running | Line Drills
Running | Partner Falling Drill
Running | Position Drill

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4 rounds for time of:
2 rope climbs to 15 feet
12 back squats
120 double-unders

♀ 125-lb barbell
♂ 185-lb barbell

Post time to comments.

Stimulus and Strategy:
Today’s workout is a spicy triplet with a moderately loaded barbell. If available, take the barbell from a rack and try to complete your reps unbroken in each set. These may be slow and challenging, which is the intended stimulus. If the weight is relatively light for you, move more quickly, but don’t sacrifice form. Choose options for all three movements that allow you to complete a single round in 5 minutes or less.

Scaling:
Reduce the loading of the barbell. Reduce the reps or height of the rope climb. Reduce the reps of the jump rope.

To reduce the complexity of the rope climbs, reduce the height of the climb. For the double-unders, practice the movement for no more than 2 minutes or perform single-unders.

In case of injury or limitation, for the double-unders, consider performing lateral line hops or penguin taps. For the rope climbs, perform pull-to-stands, towel pull-ups, or strict pull-ups. For the back squats, perform box squats to a target that allows for a pain-free range of motion, goblet squats, or air squats.

Intermediate option:
4 rounds for time of:
2 rope climbs to 12 feet
12 back squats
48 double-unders

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
4 rounds for time of:
2 pull-to-stands
12 back squats
48 single-unders

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
During your rope climbs, focus on achieving a secure foot hook before ascending up the rope.

Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Back Squat
The Double-Under
Pull-to-Stand | Rope Climb Scaling
The Single-Under

Find a gym near you:
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For calories and load:
0:00-5:00
Max power clean

5:00-10:00
Max-calorie Echo bike

10:00-15:00
Max power clean

15:00-20:00
Max-calorie Echo bike

For your score, add both of your best lifts and total calories together.

Post score to comments.

Stimulus and Strategy:
Today’s workout is a bit of a choose-your-own-adventure, depending on how you feel from yesterday. That being said, today is an opportunity to lift heavy and push the intensity on the bike. Can you lift just as much weight on your second power clean attempt as you did on your first? Do you “game” the bike in an attempt to match your clean weight? Or do you hold nothing back and let the chips land where they may? Either way, work hard today and have fun.

Scaling:
To reduce the complexity of the power cleans, reduce the loading and focus on your technique. You may also consider performing hang power cleans.

In case of injury or limitation, perform your calories on any machine available. For the power cleans, consider dumbbell power cleans, Russian kettlebell swings, or even medicine-ball cleans.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
As the power cleans get heavier, the instinct is to try and “sneak” under the barbell. Instead, focus on standing up as tall as you possibly can, then pull yourself underneath the barbell.

Resources:
The Power Clean
Rogue Echo Bike

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Hortman

Complete as many rounds as possible in 45 minutes of:
800-meter run
80 air squats
8 muscle-ups

Compare to 150808.

Post rounds and reps to the comments.

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on Aug. 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother Brenda Jones; sister Jill Hortman; and brother Andy Pierce.

Stimulus and Strategy:
Today’s workout is a longer-duration effort and is meant to be a grind. With a 45-minute clock, it may be difficult to see the light at the end of the tunnel. Take this Hero workout one round at a time, and don’t pay attention to the clock. Focus on your reps, your technique, and the reason why you are doing this workout today. Whether you are capable of performing 8 muscle-ups unbroken or you need to perform singles, hit this as prescribed, if possible. If you don’t yet have a muscle-up, see the options below.

Scaling:
Reduce the distance of the run. Reduce the repetitions of the squats and muscle-ups. Reduce the overall duration of the effort.

To reduce the complexity of the ring muscle-ups, consider jumping ring muscle-ups or a challenging variation of a low-ring transition.

In case of injury or limitation, for the 800-meter run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower. For the air squats, consider squatting to a target that provides a pain-free range of motion. Alternatively, consider reverse lunges or low box step-ups. For the ring muscle-ups, consider low-ring transitions or ring rows.

Intermediate option:
Complete as many rounds as possible in 45 minutes of:
800-meter run
80 air squats
5 jumping muscle-ups

Beginner option:
Complete as many rounds as possible in 20 minutes of:
400-meter run
20 air squats
8 low-ring muscle-up transitions

Coaching cues:
If you are performing low-ring transitions in this workout, remember that this is a leg-driven movement. Focus on using the legs to help drive your body up to the rings. To increase the difficulty, raise the height of the rings or decrease the involvement of the legs.

Resources:
CrossFit Hero and Tribute Workouts
Running Drills | High Knees and Butt Kickers
The Air Squat
The Kipping Muscle-Up
Kipping Floor Muscle-Up
Toe-Assisted Muscle-Up
Low-Ring Muscle-Up Scaling

Find a gym near you:
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On a 2-minute clock:
20 hang power snatches
Max bar-facing burpees

Rest 2 minutes

On a 2-minute clock:
15 hang power snatches
Max bar-facing burpees

Rest 2 minutes

On a 2-minute clock:
10 hang power snatches
Max bar-facing burpees

Rest 2 minutes

On a 2-minute clock:
5 hang power snatches
Max bar-facing burpees

♀ 75 lb
♂ 115 lb

Your score is the total number of bar-facing burpees accumulated.

Post total reps to comments.

Stimulus and Strategy:
Today’s workout challenges you with cycling a light-to-moderate barbell, coupled with a gut check to finish each interval. The loading for the snatch should allow you to cycle at least sets of 5 reps, if not more, especially with the allotted rest between intervals. Remember that in each interval, the snatches decrease in reps. The goal is to finish the snatches as quickly as possible to give yourself maximal time on the burpees. Try to do one more burpee than you want to.

Scaling:
Reduce the loading of the barbell. Reduce the repetitions.

To reduce the complexity of the hang power snatches, perform hang muscle snatches or consider using a dumbbell to perform alternating hang dumbbell snatches. For the bar-facing burpees, perform regular burpees, not over a bar.

In case of injury or limitation, for the hang power snatches, perform kettlebell swings or hang power cleans if there is an overhead limitation. For the bar-facing burpees, consider up-downs.

Intermediate option:
On a 2-minute clock:
20 hang power snatches
Max bar-facing burpees

Rest 2 minutes

On a 2-minute clock:
15 hang power snatches
Max bar-facing burpees

Rest 2 minutes

On a 2-minute clock:
10 hang power snatches
Max bar-facing burpees

Rest 2 minutes

On a 2-minute clock:
5 hang power snatches
Max bar-facing burpees

♀ 55 lb
♂ 75 lb

Your score is the total number of bar-facing burpees accumulated.

Beginner option:
On a 2-minute clock:
20 hang power snatches
Max burpees

Rest 2 minutes

On a 2-minute clock:
15 hang power snatches
Max burpees

Rest 2 minutes

On a 2-minute clock:
10 hang power snatches
Max burpees

♀ 35 lb
♂ 45 lb

Your score is the total number of burpees accumulated.

Note: The Beginner version only has 3 rounds.

Coaching cues:
On the hang power snatches, think about the arms as straps attached to the barbell. The arms stay long as you jump, then pull and punch the barbell to the sky.

Resources:
The Hang Power Snatch
Bar-Facing Burpee
The Burpee

Find a gym near you:
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For max reps:
Tabata calorie row
Tabata AbMat sit-ups
Tabata box jumps
Tabata calorie row

♀ 20-inch box
♂ 24-inch box

The Tabata interval is 20 seconds of work, followed by 10 seconds of rest for 8 intervals.

Post total reps to comments.

Stimulus and Strategy:
Today’s workout follows a classic Tabata structure. Move through all 8 intervals of a single movement before moving on to the next. Keep in mind, there is no additional rest between movements. Whether moving methodically or quickly, your goal is to keep working during the 20 seconds of work. Expect the sit-ups to tighten your hip flexors, so lift those legs a little higher than you want to on your first few box jumps. For the rows, push the pace and leave nothing on the floor.

Scaling:
Reduce the intervals for each movement. Instead of performing 8 intervals for each movement, consider 5 or 6.

To reduce the complexity of the AbMat sit-up, perform a foot-anchored sit-up. For the box jumps, reduce the height of the box as low as necessary to maintain the jumping stimulus.

In case of injury or limitation, perform your calories on any machine available. For the AbMat sit-ups, perform seated leg raises or single-leg raises. For the box jumps, consider box step-ups.

Intermediate option:
Same as Rx’d.

Beginner option:
For max reps:
Scaled Tabata calorie row
Scaled Tabata AbMat sit-ups
Scaled Tabata box step-ups
Scaled Tabata calorie row

♀ 12-inch box
♂ 20-inch box

The scaled Tabata interval is 20 seconds of work followed by 10 seconds of rest for 5 intervals.

Coaching cues:
On your box jumps, just like a squat, push your knees out as you prepare to jump onto the box.

Resources:
Rowing Technique Tips
The AbMat Sit-Up
The Box Jump
The Box Step-Up

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5 rounds for time of:
20 box step-ups
1 rope climb to 15 feet
10 alternating strict single-leg toes-to-bars
1 rope climb to 15 feet

♀ 20-inch box
♂ 20-inch box

Post times to comments.

Stimulus and Strategy:
Today’s workout slows down the intensity and puts your attention on some gymnastics skills. However, if you can move quickly and maintain good technique, continue to “dance” that line for as long as possible in this effort. A single round in this workout should take no longer than 4 minutes. If necessary, consider some of the scaling options below.

Scaling:
Reduce the total number of rounds. Reduce the height of the box.

To reduce the complexity of the rope climb, reduce the height of the climb. For the single-leg strict toes-to-bars, reduce the range of motion by bringing your foot up to a manageable height. You may even consider a slight kipping swing for momentum.

In case of injury or limitation, for the rope climbs, perform pull-to-stands or strict pull-ups. For the single-leg strict toes-to-bars, perform seated single-leg raises.

Intermediate option:
5 rounds for time:
20 box step-ups
1 rope climb to 12 feet
10 alternating strict single-leg toes-to-chest height
1 rope climb to 12 feet

♀ 20-inch box
♂ 20-inch box

Beginner option:
3 rounds for time:
20 box step-ups
2 pull-to-stands
10 alternating seated single-leg raises
2 pull-to-stands

♀ 12-inch box
♂ 20-inch box

Coaching cues:
In the strict single-leg toes-to-bar, control the descent of your legs and finish each rep with the feet slightly in front of the body. The combination of these two techniques will minimize the amount of uncontrolled swinging.

Resources:
The Box Step-Up
The Rope Climb (Wrapping)
The Rope Climb (Basket)
Rope Climb - J-Hook
Strict Single-Leg Strict Toes-to-Bar
Pull-to-Stand | Rope Climb Scaling

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21-18-15-12-9-6-3 reps for time of:
Bench presses
Calories on the Echo bike

♀ 125-lb barbell
♂ 185-lb barbell

Compare to 250513.

Post times to comments.

Stimulus and Strategy:
Today’s workout is a weightlifting and monostructural couplet. Use caution when pushing the pace on the bike. That strategy may make the bench presses more difficult than necessary. Instead, adjust your pace so you can maintain bigger chunks of reps on the bench. The loading of the barbell should be moderate to heavy and allow you to maintain consistent sets of 5-7 reps. Avoid pushing to failure on the bench presses unless you have a spotter. If you do not have a spotter, take extra time to rest between sets and only perform reps you know you can complete.

Scaling:
Reduce the loading and volume of the barbell. Reduce the calories on the bike.

To reduce the complexity of the bench presses, perform dumbbell bench presses or dumbbell floor presses.

In case of injury or limitation, perform the calories on any machine available. For the bench presses, perform single-arm dumbbell bench presses or push-ups.

Intermediate option:
21-18-15-12-9-6-3 reps for time of:
Bench presses
Calories on the Echo bike

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
15-12-9-6-3 reps for time of:
Dumbbell bench presses
Calories on the Echo bike

♀ 15-lb dumbbells
♂ 20-lb dumbbells

Coaching cues:
To set your upper back into position for the bench press, think about pulling your lats down into your back pockets and turning your arms so the bony part of your elbows are facing away from you.

Resources:
The Bench Press
Rogue Echo Bike
Dumbbell Bench Press

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Back squat 3-3-3-3-3-3-3 reps

Compare to similar 240402.

Post loads to comments.

Stimulus and Strategy:
Today is a heavy day. Keep in mind, heavy is relative to each athlete's capacity and experience. As long as you are working to your limits, you will benefit from today’s effort. Experienced athletes should build to a heavy set of 3 and plan to go as heavy as possible across all sets. Another thought is to warm up to a heavy set of 3, then try to hold that load across all 7 sets. This is called a straight set and is geared more toward the advanced athlete. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Scaling:
Reduce the loading of the barbell to maintain safety and the integrity of the lift.

To adjust the complexity of the lift, consider performing goblet squats with a dumbbell or kettlebell.

In case of an injury or limitation, consider squatting with a single dumbbell or kettlebell. You can also lunge with load or perform an unloaded air squat.

Intermediate option:
Same as Rx’d.

Beginner option:
Back squat 5-5-5-5-5 reps

Coaching cues:
As you stand up out of the bottom of the squat, focus on the shoulders and hips rising together while driving through your heels to stand.

Resources:
The Back Squat

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For time:
50 power cleans

♀ 125 lb
♂ 185 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is straightforward — simply move through the power cleans as quickly as possible. The loading of the barbell is meant to be moderate to heavy. This means some may choose to perform singles for all their reps, while others may be able to complete several sets of touch-and-go reps. Either way, a good goal is aiming to complete 5 reps or more per minute. When you are taking a break, don’t let that bar sit there for too long; get your hands back on the bar quickly.

Scaling:
Reduce the load of the barbell.

To reduce the complexity of the power clean, perform a hang power clean or consider using dumbbells.

In case of injury or limitation, perform a sumo deadlift high pull or medicine-ball clean if there is a limitation with the rack position.

Intermediate option:
For time:
50 power cleans

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
50 power cleans

♀ 35 lb
♂ 45 lb

Coaching cues:
On the power clean, after you finish your pull, focus on driving your elbows around the barbell as quickly as possible.

Resources:
The Power Clean

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Extended Helen

5 rounds for time of:
400-meter run
21 kettlebell swings
12 pull-ups

♀ 35 lb
♂ 53 lb

Compare to similar 250625.

Post times to comments.

Stimulus and Strategy:
Helen is a classic benchmark known for being a simple workout that packs a potent punch. Today’s variation extends the effort and tests your stamina with these movements. Can you maintain your standard Helen pace, or does fatigue set in and force you to slow down? The challenge lies in trying to hold the pace you would hold for the 3-round effort. Just like the original workout, complete the swings and pull-ups in 2 sets or fewer. More advanced athletes should aim to maintain unbroken swings and pull-ups for as many sets as possible.

Scaling:
Reduce the load of the kettlebell. Reduce the distance of the run.

To reduce the demands of the pull-ups, consider reducing the reps to 6-8, or complete jumping pull-ups. For the kettlebell swings, reduce the range of motion and perform Russian kettlebell swings.

In case of injury or limitation, for the 400-meter run, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower. For the kettlebell swings, consider single-arm Russian kettlebell swings or kettlebell deadlifts. For the pull-ups, perform ring rows.

Intermediate option:
5 rounds for time of:
400-meter run
15 kettlebell swings
6 pull-ups

♀ 26 lb
♂ 35 lb

Beginner option:
4 rounds for time of:
200-meter run
15 Russian kettlebell swings
9 jumping pull-ups

♀ 18 lb
♂ 26 lb

Coaching cues:
In the kettlebell swing, tighten the abdominals, glutes, and quads to avoid overextension of the trunk when the kettlebell is in the overhead position.

Resources:
Running | Pulling and Foot Tapping
The Kettlebell Swing
The Kipping Pull-Up
Russian Kettlebell Swing
Jumping Pull-Up Progression

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21-18-15-12-9-6-3 reps for time of:
Ring dips

After each set, complete 3 squat snatches.

♀ 95 lb
♂ 135 lb

Post times to comments.

Stimulus and Strategy:
Today’s workout is a couplet with some movement interference. Expect the pressing of the ring dips and the lockout of the squat snatches to significantly tax the shoulders, as well as the compounding fatigue of the hip flexors from kipping the dips and the squat of the snatch. The loading of the barbell is meant to be moderate. Some may be able to perform touch-and-go reps, while it is also perfectly acceptable to perform 3 quick singles. Choose an option for the ring dips that allows you to consistently perform sets of 5 or more reps.

Scaling:
Reduce the loading of the barbell. Reduce the reps of the ring dips.

To reduce the complexity of the ring dips, perform jumping ring dips or foot-assisted ring dips. Perform hang squat snatches or hang power snatches, plus an overhead squat in place of the squat snatch if needed.

In case of injury or limitation, for the ring dips, perform bench/box dips, push-ups, or dumbbell shoulder presses. For the squat snatches, perform power snatches if there is a squatting limitation. You may also consider power snatches, plus an overhead lunge.

Intermediate option:
12-10-8-6-4-2 reps for time of:
Ring dips

After each set, complete 3 squat snatches.

♀ 65 lb
♂ 95 lb

Beginner option:
15-12-9-6-3 reps for time of:
Foot-assisted ring dips

After each set, complete 3 hang squat snatches.

♀ 35 lb
♂ 45 lb

Coaching cues:
When completing the squat snatches in today’s workout, commit to getting as tall as possible before pulling into the squat on each rep.

Resources:
The Ring Dip
Kipping Ring Dip
The Squat Snatch
Ring Dip Scaling
The Hang Squat Snatch
Ring Dip | Coaching Tips

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For time:
30 dumbbell burpee box step-overs
800-meter run
20 dumbbell burpee box step-overs
400-meter run
10 dumbbell burpee box step-overs
200-meter run

♀ 35-lb dumbbells and a 20-inch box
♂ 50-lb dumbbells and a 20-inch box

Post times to comments.

Stimulus and Strategy:
Today’s workout is grind. The loading of the dumbbells should allow you to maintain consistent sets of at least 10 reps before needing a break. As you step over the box, stay low and get yourself in position to perform the next burpee. Push each run as you are able. As you finish your last dumbbell burpee box step-over in each set, start moving toward the run. This can be a walk or a shuffle as you catch your breath. Then, pick up the pace as you feel recovered.

Scaling:
Reduce the loading of the dumbbells. Reduce the distance of each run.

To reduce the complexity of the dumbbell burpee box step-overs, perform without the dumbbells.

In case of injury or limitation, for the 800-meter run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower. For the 400-meter run, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower. For the 200-meter run, 500/700 meters on the Echo bike, or 200/250 meters on the rower.

Intermediate option:
For time:
30 dumbbell burpee box step-overs
800-meter run
20 dumbbell burpee box step-overs
400-meter run
10 dumbbell burpee box step-overs
200-meter run

♀ 20-lb dumbbells and a 20-inch box
♂ 35-lb dumbbells and a 20-inch box

Beginner option:
For time:
15 burpee box step-overs
400-meter run
10 burpee box step-overs
200-meter run
5 burpee box step-overs
200-meter run

♀ 20-inch box
♂ 20-inch box

Coaching cues:
As you step up on the box, ensure the knee is tracking in line with the foot that is on the box. Just like any squat, the knee does not do well with shear forces.

Resources:
Dumbbell Burpee Box Step-Over
Pose Running Drills | Lean and Pull
Pose Running Drills | Pose Alignment

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Complete as many rounds and reps as possible in 10 minutes of:
3 power cleans
15-foot handstand walk
45 double-unders
15-foot handstand walk

♀ 125 lb
♂ 185 lb

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout combines a heavier lift with a sprinkle of higher-skill gymnastics. This sprinkle should allow you to keep moving through your rounds with minimal reduction in pace. The loading on the barbell is meant to be moderate to heavy. Some may be able to perform a few touch-and-go reps, while others work to maintain quick singles. Choose options that allow you to complete at least 5 rounds.

Scaling:
Reduce the load of the barbell. Reduce the reps on the jump rope.

To reduce the complexity of the power clean, perform a hang power clean. To scale the handstand walks, complete a half circle around a box with your feet on the box (walking laterally around the box). You can also scale the handstand walk to 3 inchworms or bear crawls. For the double-unders, practice the movement for 30 seconds or perform single-unders.

In case of injury or limitation, for the power cleans, consider medicine-ball or dumbbell power cleans. For the handstand walks, consider alternating dumbbell shoulder presses or shoulder taps in a plank hold. Consider performing jumping jacks, penguin taps, or alternating toe taps on a low box in place of the double-unders.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
3 power cleans
1 half circle lateral walk around a box (feet on the box), moving to your right
20 double-unders
1 half circle lateral walk around a box (feet on the box), moving to your left

♀ 95 lb
♂ 135 lb

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
3 power cleans
3 inchworms
20 single-unders
15-foot bear crawl

♀ 35 lb
♂ 45 lb

Coaching cues: On your handstand walks, don’t focus or look for your “end point.” Walk through the finish line.

Resources:
The Power Clean
The Handstand Walk
The Double-Under
Handstand Walk Around Box
The Bear Crawl

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Barbara

5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely 3 minutes between rounds.

Post times to comments.

Compare to 241126.

Stimulus and Strategy:
Today’s workout is a classic benchmark. Be sure to look back at your last attempt to help you navigate today’s effort. The goal is to maintain a relatively consistent time in each round. If unable to finish each movement in 4 sets or less, decrease the reps by 5-10 per movement. You should also be able to complete a single round in roughly 5 minutes or less if you are going to attempt this workout as prescribed.

Scaling:
Reduce the reps of each exercise. Reduce the total rounds to 3 or 4, instead of 5.

To reduce the complexity of the pull-ups, perform jumping pull-ups. For the push-ups, perform the reps from your knees. For the sit-ups, perform feet-anchored sit-ups. For the air squats, perform these to a target that allows for pain-free range of motion.

In case of injury or limitation, for the pull-ups, perform ring rows or dumbbell bent-over rows. For the push-ups, perform these with your hands on a 30-inch box. For the sit-ups, perform a hollow hold for 30-60 seconds. For the air squats, consider low box step-ups. For the air squats, perform these to a target that allows for pain-free range of motion.

Intermediate option:
5 rounds, each for time, of:
10 pull-ups
20 push-ups
30 sit-ups
40 squats

Rest precisely 3 minutes between rounds.

Beginner option:
3 rounds, each for time, of:
10 ring rows
15 push-ups from the knees
20 sit-ups
25 squats

Rest precisely 3 minutes between rounds.

Coaching cues:
Avoid the “snaky” push-up. Your entire body should move up and down as a single unit. To do so, squeeze your thighs, glutes, and abs as you move through each push-up.

Resources:
The Kipping Pull-Up
The Push-Up
The AbMat Sit-Up
The Air Squat
The Ring Row
Push-Up on Knees

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Every 3 minutes for 7 sets, complete:
10/15-calorie Echo bike
10 knees-to-elbows
100-foot dumbbell farmers carry

Rest with the remaining time in each interval. Note: Each round is for time.

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post your fastest and slowest intervals.

Stimulus and Strategy:
Today’s workout contains 7 sprint-style efforts. The goal is to complete each set as quickly as possible so you have plenty of rest before the next interval begins. The loading of the dumbbells should allow you to perform each farmers carry unbroken. Sprint on the bike and don’t hold anything back. Go for broke.

Scaling:
Reduce the loading of the dumbbells.

To reduce the complexity of the knees-to-elbows, reduce the range of motion. For the farmers carry, consider using only one dumbbell.

In case of injury or limitation, use any machine available to complete your calories. For the knees-to-elbows, perform hanging knee raises or lying toes-to-bars. For the farmers carry, perform 10 unloaded box step-ups.

Intermediate option:
Every 3 minutes for 7 rounds, complete:
8/12-calorie Echo bike
10 knees-to-chests
100-foot dumbbell farmers carry

Rest with the remaining time in each interval. Note: Each round is for time.

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
Every 3 minutes for 7 rounds, complete:
6/9-calorie Echo bike
5 hanging knee raises
100-foot dumbbell farmers carry

Rest with the remaining time in each interval. Note: Each round is for time.

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
On the knees-to-elbows, focus on pressing down and leaning back a bit more in your back swing, compared to toes-to-bars.

Resources:
The Rogue Echo Bike
Knees-to-Elbows Tips
The Dumbbell Farmers Carry
Kipping Hanging Knee Raises

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5 rounds for time of:
400-meter run
5 wall walks

Post time to comments.

Stimulus and Strategy:
Today’s workout is a monostructural and gymnastics effort, and fills a pressing movement function gap for the week. Hit this workout at a pace that aligns with your recovery status from the Everyday Hero Service Cup. If you are feeling good, push the pace on the runs and aim to complete your wall walks in 1 minute or less. If you are still recovering, slow down the runs and focus on your technique during the wall walks.

Scaling:
Reduce the distance on the run. Reduce the number of wall walks.

To reduce the complexity of the wall walks, reduce the range of motion. Consider walking a few steps toward the wall for a distance where you are able to maintain your technique.

In case of injury or limitation, for the run, complete 900/1,250 meters on the Echo bike, or 400/500 meters on the rower or ski erg. For the wall walks, perform inchworms with a push-up.

Intermediate option:
5 rounds for time of:
400-meter run
3 wall walks, 4 steps toward the wall

Beginner option:
5 rounds for time of:
200-meter run
3 inch-worms + a push-up from the knees

Coaching cues:
During the wall walk, focus on keeping your hips over your shoulders and your belly tight as you walk back towards the wall.

Resources:
Pose Running Drills | Lean and Pull
The Wall Walk
Inchworm + Push-Up From the Knees
Wall Walk Scaling
Wall Walk Tips

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Service Cup Workout 4

Complete as many rounds and reps as possible in 10 minutes of:
5 hang clean and jerks
10 back squats
15 toes-to-bars

♀ 80-lb barbell
♂ 115-lb barbell

Then,

On a 5-minute clock:
Find a 1-rep-max clean

Post reps and your heaviest clean to the comments, and submit your scores as part of the 2025 CrossFit Service Cup.

Head over to the Service Cup website for additional variations of today’s workout, as well as official updates and rules.

Resources:
The Hang Clean and Push Jerk
The Back Squat
The Kipping Toes-to-Bar
The Clean
The Power Clean

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5 rounds for time of:
15 kettlebell swings
15 strict ring dips

♀ 53-lb kettlebell
♂ 70-lb kettlebell

Post time to comments.

Stimulus and Strategy:
In today’s workout, choose a weight for the kettlebell that is moderately heavy and allows you to complete your reps in 2 sets or less. Go into each set trying to perform unbroken swings, but break if you need to. For the strict ring dips, choose an option that allows you to complete your reps in 2 minutes or less. If you need to scale the ring dips, do your best to maintain the strict nature of the intended movement. Expect your shoulders and your grip to get tired and fatigued as you move through each round.

Scaling:
Reduce the load of the kettlebell. Reduce the reps of each movement.

To reduce the complexity of the kettlebell swings, reduce the range of motion and perform Russian kettlebell swings. That is also a great way to practice using a heavier bell, so if you struggle swinging the heavier weight overhead, stay with the weight, but reduce the range of motion. For the strict ring dips, perform banded strict ring dips.

In case of injury or limitation, for the kettlebell swings, perform single-arm kettlebell swings, kettlebell deadlifts, or unloaded good mornings. For the strict ring dips, lower the rings and perform foot-assisted ring dips.

Intermediate option:
5 rounds for time of:
15 Russian kettlebell swings
10 banded strict ring dips

♀ 53-lb kettlebell
♂ 70-lb kettlebell

Beginner option:
5 rounds for time of:
8 Russian kettlebell swings
8 foot-assisted ring dips

♀ 18-lb kettlebell
♂ 26-lb kettlebell

Coaching cues:
When completing the strict ring dips, keep the rings close and the elbows should track back. After a brief pause at the bottom, drive up like you're pushing the rings to your pockets.

Resources:
The Kettlebell Swing
The Strict Ring Dip
The Russian Kettlebell Swing
Ring Dip Coaching Tips

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4 rounds for time of:
10 triple-unders
20 chest-to-bar pull-ups
30 wall-balls shots

♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target

Stimulus and Strategy:
Today’s workout is a combination of skills. The triple-under is meant to be the higher-skill challenge, so choose a movement that allows you to focus on a skill before moving on to the lower-skill exercises. For the pull-ups, choose an option that allows you to maintain consistent sets of 5 reps. The wall-ball shots are meant to be completed in larger chunks, and the easiest of the three movements.

Scaling:
Reduce the reps of each movement. Reduce the loading of the medicine ball.

To reduce the complexity of triple-unders, consider double-unders or single-unders. Other variations may also be practiced; for example, crossovers, or one-foot single-unders or double-unders. For the chest-to-bar pull-ups, reduce the range of motion to chin-over-bar pull-ups or jumping pull-ups.

In case of injury or limitation, for the triple-unders, perform penguin taps. For the chest-to-bar pull-ups, perform ring rows. For the wall-ball shots, perform medicine-ball front squats for an overhead limitation, or medicine-ball push presses for a squatting limitation.

Intermediate option:
4 rounds for time of:
10 single-leg double-unders
20 pull-ups
30 wall-balls shots

♀ 10-lb medicine ball to a 9-foot target
♂ 14-lb medicine ball to a 10-foot target

Beginner option:
3 rounds for time of:
10 single-unders
15 ring rows
20 wall-balls shots

♀ 6-lb medicine ball to a 9-foot target
♂ 10-lb medicine ball to a 10-foot target

Coaching cues:
For the triple-unders, spin fast from the wrists, not the shoulders — stay tall and punch your toes down as you jump.

Resources:
Triple-Unders
The Chest-to-Bar Pull-Up
The Wall-Ball Shot
The Kipping Pull-Up
The Single-Under
The Ring Row

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