Murph
For time:
Run 1 mile
100 pull-ups
200 push-ups
300 air squats
Run 1 mile
Partition the pull-ups, push-ups, and squats as needed. If you’ve got a 14/20-lb vest or body armor, wear it.
Or
Review the list of Hero workouts and honor someone with an all-out effort.
Post your choice of workout and result to comments.
If you perform Murph, don’t forget to log your score in the Progress tab in the CrossFit app. You can also support the Murph Challenge by officially registering at themurphchallenge.com or by donating directly to the Lt. Michael P. Murphy Memorial Scholarship Foundation at murphfoundation.org.
Today’s workout was created in 2005 in memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005. This workout was one of Murphy’s favorites, and he’d named it “Body Armor.” It is now referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Compare to 240527.
Stimulus and Strategy:
By design, most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a very high volume of reps. Keep in mind that “challenging” is relative, and athletes should adjust workouts to align with their physical and psychological tolerances. If you are performing Murph, partition the pull-ups, push-ups, and squats as needed. Consider 20 sets of 5 pull-ups, 10 push-ups, and 15 air squats, or 10 rounds of 10 pull-ups, 20 push-ups, and 30 air squats. If you have completed Murph previously, consider performing the pull-ups, push-ups, and air squats unpartitioned. Beginner athletes should reduce the work to a level that is attainable yet challenging.
Scaling:
Reduce the repetitions of the pull-ups, push-ups, and air squats. Reduce the distance of each run.
To reduce the complexity of the pull-up, consider ring rows. For the push-ups, perform this movement from the knees or with your hands on a 30-inch box. For the air squats, perform this movement to a target that allows for a pain-free range of motion.
In case of injury or limitation, perform 1,600/2,000 meters on a rower (this should be a last resort) or 3,500/5,000 meters on an Echo bike.
Intermediate option:
For time:
Run 1 mile
50 pull-ups
100 push-ups
150 air squats
Run 1 mile
Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 25 minutes into your workout.
Or
Hero workout of your choice.
Review the list of Hero workouts and honor someone with an all-out effort.
Beginner option:
For time:
Run 800 meters
Then, 10 rounds of:
5 ring rows
10 push-ups with hands elevated on a box
15 air squats
Then, run 800 meters
Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 20 minutes into your workout.
Or
Hero workout of your choice.
Review the list of Hero workouts and honor someone with an all-out effort.
Coaching cues:
In the push-up, squeeze your thighs, glutes, and abdominals to move the body up and down as one unit.
Resources:
Running Workshop: Pose Alignment
The Kipping Pull-Up
The Push-Up
The Air Squat
The Ring Row.
Push-Up Tips
Complete as many rounds and reps as possible in 12 minutes of:
200/250-meter row
25-foot handstand walk
10 dumbbell box step-overs
25-foot handstand walk
♀ 20-lb dumbbells and a 20-inch box
♂ 35-lb dumbbells and a 24-inch box
Stimulus and Strategy:
Today’s workout is meant to be lower volume while keeping the intensity high in preparation for those doing a Hero workout or Murph on Monday. Use options that allow you to complete about 4 rounds. Athletes who want to push the pace could certainly complete around 6 rounds. Work hard today and have fun.
Scaling:
Reduce the load of the dumbbells. Reduce the distance of the handstand walk.
To reduce the complexity of the handstand walk, perform shoulder taps in the pike position or perform bear crawls. For the dumbbell step-overs, reduce the height of the box.
In case of injury or limitation, perform a 500/700-meter Echo bike or a 200-meter run. For the dumbbell step-overs, perform this movement with no weight and reduce the height of the box.
Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
200/250-meter row
20 shoulder taps in the pike position
10 dumbbell box step-overs
20 shoulder taps in the pike position
♀ 15-lb dumbbells and a 20-inch box
♂ 25-lb dumbbells and a 24-inch box
Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
200/250-meter row
25-foot bear crawl
10 box step-overs
25-foot bear crawl
♀ 12-inch box
♂ 20-inch box
Coaching cues:
During the handstand walk, think about pushing your hands into the floor and touching your toes to the ceiling.
Resources:
Rowing
The Handstand Walk
Dumbbell Box Step-Over
Box Step-Over
The Bear Crawl
Find a gym near you:
View the CrossFit map
5 rounds for time of:
15 GHD back extensions
25 AbMat sit-ups
50 double-unders
Post time to comments.
Stimulus and Strategy:
Today’s workout is all about the midline. Expect all three movements to offer their own challenge. The GHD back extensions focus on targeting your ability to isolate your spinal erectors and abdominals as you move your body through space. The AbMat sit-ups isolate the abdominals and hip flexors (depending on how you position your legs). The double-unders will challenge your ability to resist the urge to bend at the hips and disrupt a stable midline. Focus on quality of movement versus rushing and moving with poor form.
Scaling:
Reduce the reps of the back extensions, AbMat sit-ups, and double-unders.
To reduce the complexity of the GHD back extensions, perform GHD hip extensions or 30- to 45-second GHD Superman holds. For the double-unders, work on double-under attempts or single-unders for 1 minute.
In case of injury or limitation, perform a lightly loaded or unloaded good morning in place of the GHD back extensions. For the AbMat sit-ups, accumulate 30-second to 1-minute plank holds. For the double-unders, consider a 500/700-meter Echo bike or 200/250-meter row.
Intermediate option:
5 rounds for time of:
10 GHD back extensions
20 AbMat sit-ups
30 double-unders
Beginner option:
5 rounds for time of:
20-second GHD superman hold
10 AbMat sit-ups
30 single-unders
Coaching cues:
On the GHD back extensions, focus on starting and finishing the movement with your chin. At the start of the movement, the chin tucks toward the chest, then each vertebra follows after. To finish the movement, extend each vertebra, then bring the chin back to its neutral position.
Resources:
The GHD Back Extension
The AbMat Sit-Up
The Double-Under
The Single-Under
Find a gym near you:
View the CrossFit map
Every 4 minutes for 7 rounds: 200-meter run
Post each run time to comments.
Compare to 211112.
Stimulus and Strategy:
Today, we are running fast. Each round in this workout should be an all-out effort. This will allow for plenty of time to recover between sprints. If you have completed this workout or something like it previously, use that information to help inform your target pace. Athletes should work and push their boundaries to their own capacity. Beginners can reduce the total number of rounds.
Scaling:
Reduce the number of rounds or the distance of each effort.
In case of injury or limitation, perform a 500/700-meter Echo bike or 200/250-meter row.
Intermediate option:
Same as Rx’d.
Beginner option:
Every 4 minutes for 4 rounds:
200-meter run
Coaching cues:
When running, focus on leading with the hips and then leaning forward with the entire body.
Resources:
Running | Change in Support Drill
Running | Falling Forward
Running | Line Drill
Running | Partner Falling Drill
4 rounds for time of:
50 air squats
15 shoulder-to-overheads
♀ 105-lb barbell
♂ 155-lb barbell
Post time to comments.
Stimulus and Strategy:
Today’s couplet is sneaky. Never underestimate the air squat. Expect the compounding effect of the squats to make the shoulder-to-overheads more challenging. You may perform the first round of shoulder-to-overheads as a push press, then switch to a push jerk in the second round. Push the pace on the air squats, but not at the expense of good technique or your ability to pick up the barbell. Have fun today and don’t let the “little ol’ air squat” get the best of you.
Scaling:
Reduce the reps of the air squats. Reduce the volume and load of the barbell.
To reduce the complexity of the shoulder-to-overheads, perform push presses or shoulder presses. If necessary, using dumbbells for this movement can also reduce the complexity.
In case of injury or limitation, perform the squats to an elevated target that allows for pain-free range of motion. You may also consider 250 meters on a rower or 700 meters on the Echo bike. For the shoulder-to-overheads, use a single dumbbell to perform the movement and alternate arms as you are able.
Intermediate option:
4 rounds for time of:
50 air squats
15 shoulder-to-overheads
♀75-lb barbell
♂ 115-lb barbell
Beginner option:
4 rounds for time of
20 air squats
10 shoulder-to-overheads
♀ 35-lb barbell
♂ 45-lb barbell
Coaching cues:
In today’s air squats, not every rep is going to be perfect. However, you should always strive to maintain the five key points of performance: heels down, neutral spine maintained, knees track in line with the toes, the hip descends back and down, and the hip crease gets below the top of the knee at the bottom.
Resources:
The Air Squat
The Push Press
The Push Jerk
Find a gym near you:
View the CrossFit map
On a 5-minute clock, complete:
200-meter run
Then, 2 rounds of:
3 bar muscle-ups
6 deadlifts
9 box jumps
Rest with the remaining time in the interval.
On a 7-minute clock, complete:
400-meter run
Then, 3 rounds of:
3 bar muscle-ups
6 deadlifts
9 box jumps
Rest with the remaining time in the interval.
On a 9-minute clock, complete:
800-meter run
Then, 4 rounds of:
3 bar muscle-ups
6 deadlifts
9 box jumps
Rest with the remaining time in the interval.
♀ 155-lb barbell and a 24-inch box
♂ 225-lb barbell and a 30-inch box
Post remaining time or remaining reps for each round to comments.
Stimulus and Strategy:
Today’s workout is a challenge, and making the movements appropriate to your skill level is key to getting the most out of this effort. The loading of the barbell should be moderate and allow you to perform the reps unbroken in every set. When you are thinking about scaling options, consider movements that allow you to complete each round of 3/6/9 in about 1 minute or less. Expect the box jumps to be the biggest speed bump in the equation. With this in mind, push the pace on each run to give yourself as much time as possible to complete the rounds in each interval. Expect the first interval to leave you with the most rest and the last interval to be the most challenging. It’s possible you won’t finish all 4 rounds of the final interval.
To calculate your score, keep track of your rest at the end of each interval. Then, add the three times together into one time. For example, if I have 1 minute of rest at the end of all three intervals, then my score is 3 minutes.
Scaling:
Reduce the distance of each run. Reduce the volume of the bar muscle-ups and box jumps. Reduce the load of the barbell.
To reduce the complexity of the bar muscle-ups, perform a challenging pulling exercise such as jumping bar muscle-ups, chest-to-bar pull-ups, chin-over-bar pull-ups, or ring rows. For the box jumps, reduce the height of the box or perform step-ups.
In case of injury or limitation, perform a 500/700-meter Echo bike or 200/250-meter row in place of the 200-meter run. For the 400-meter run, perform a 900/1,250-meter Echo bike or 400/500-meter row. For the 800-meter run, perform a 1,750/2,500-meter Echo bike or 800/1,000-meter row. For the bar muscle-ups, consider a banded PVC pull-down. For the deadlifts, consider sumo deadlifts with a kettlebell or unloaded good mornings.
Intermediate option:
On a 5-minute clock, complete:
200-meter run
Then, 2 rounds of:
1 bar muscle-up
6 deadlifts
9 box jumps
Rest with the remaining time in the interval.
On a 7-minute clock, complete:
400-meter run
Then, 3 rounds of:
1 bar muscle-up
6 deadlifts
9 box jumps
Rest with the remaining time in the interval.
On a 9-minute clock, complete:
800-meter run
Then, 4 rounds of:
1 bar muscle-up
6 deadlifts
9 box jumps
Rest with the remaining time in the interval.
♀ 105-lb barbell and a 20-inch box
♂ 155-lb barbell and a 24-inch box
Beginner option:
On a 5-minute clock, complete:
200-meter run
Then, 2 rounds of:
2 ring rows
4 deadlifts
6 box step-ups
Rest with the remaining time in the interval.
On a 7-minute clock, complete:
400-meter run
Then, 3 rounds of:
2 ring rows
4 deadlifts
6 box step-ups
Rest with the remaining time in the interval.
On a 9-minute clock, complete:
400-meter run
Then, 4 rounds of:
2 ring rows
4 deadlifts
6 box step-ups
Rest with the remaining time in the interval.
♀ 55-lb barbell and a 12-inch box
♂ 75-lb barbell and a 20-inch box
Coaching cues:
In the descent of the deadlift, pull the bar in close to the body as you press the hips back. Imagine trying to “break” the barbell across your thighs.
Resources:
Running | Position Drill
The Kipping Bar Muscle-Up
The Deadlift
The Box Jump
Bar Muscle-Up Tips | Climbing Pull-Up
Jumping Bar Muscle-Up
The Box Step-Up
Find a gym near you:
View the CrossFit map
21-18-15-12-9-6-3 reps for time of:
Bench presses
Calories on the Echo bike
♀ 125-lb barbell
♂ 185-lb barbell
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 to allow you to 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, think about pulling your lats down into your back pockets and turning your arms so the bony part of your elbows are facing behind you.
Resources:
The Bench Press
Rogue Echo Bike
Dumbbell Bench Press
Find a gym near you:
View the CrossFit map
Every 5 minutes for 5 rounds:
5 power snatches
400/500-meter row
Rest with the remaining time in the interval.
Post loads and total round times.
Stimulus and Strategy:
Today’s workout is a bit of a choose your own adventure. The snatch loading is totally up to you. That being said, the workout is designed to have some rest between each interval, so choose a weight that allows you to rest. You can go heavy and practice singles or cycling a heavier barbell, or you can go light and focus on technique or cycling a lighter weight. When you get to the rower, push the pace. If you are feeling “beat up” from yesterday’s workout, today can be more of a recovery/technique day.
Scaling:
Reduce the loading of the barbell. Reduce the distance of the row.
To reduce the complexity of the snatch, consider a hang power snatch.
In case of injury or limitation, consider a 900/1,250-meter Echo bike or a 400-meter run. For the snatch, consider a dumbbell snatch or power clean if there is an overhead limitation.
Intermediate option:
Same as Rx’d.
Beginner option:
Every 5:00 for 5 rounds:
5 power snatches
200/250-meter row
Rest with the remaining time in the interval.
Coaching cues:
During the first and second pulls of the snatch, focus on keeping the barbell close to your body as you pull your knees back and lift your shoulders at the same time. When you reach the mid-thigh position, your shoulders should be over the barbell with your arms long.
Resources:
The Power Snatch
Rowing
Find a gym near you:
View the CrossFit map
For time:
Run 5,000 meters
Compare to 241210.
Post time to comments.
Stimulus and Strategy:
If executed properly, this workout challenges the boundaries of human performance and requires no equipment. It's a fantastic test of stamina, endurance, and mental fortitude. Experienced athletes should try for a PR on this benchmark effort. Look back at your previous time to help determine an appropriate pace. Newer athletes should reduce the distance to complete the run in no more than 20 minutes.
Scaling:
Reduce the distance of the run.
In case of injury or limitation, consider 11,200/16,000 meters on the Echo bike or 4,000/5,000 meters on the rower or SkiErg.
Intermediate option:
Same as Rx’d.
Beginner option:
On a 20-minute clock:
Run for distance
Coaching cues:
To avoid inefficient movement patterns while you run, imagine you’re running on the crossties of a railroad track, keeping your feet right under your body and landing on the balls of your feet.
Resources:
Running | Falling Forward
Running | Position Drill
Find a gym near you:
View the CrossFit map
For time:
20 dumbbell box step-overs
40 GHD sit-ups
60-calorie Echo bike
40 GHD sit-ups
20 dumbbell box step-overs
♀ 35-lb dumbbells and a 20-inch box
♂ 50-lb dumbbells and a 24-inch box
Post time to comments.
Stimulus and Strategy:
Today’s workout is a pyramid-style effort. Expect some interference from the box step-overs to the GHD sit-ups, as well as the bike. The core and lower body should be taxed. Aim to complete the workout in around 15 minutes or less.
Scaling:
Reduce the loading of the dumbbells. Reduce the volume of GHD sit-ups. Reduce the calories on the bike.
To reduce the complexity of the dumbbell box step-up overs, lower the height of the box or consider performing the movement with no weight. For the GHD sit-ups, reduce the range of motion, especially for those who have not been training consistently with this piece of equipment.
In case of injury or limitation, perform the step-overs with no weight. For the GHD sit-ups, perform sit-ups or V-ups. For the Echo bike, perform calories on any machine available.
Intermediate option:
For time:
20 dumbbell box step-overs
30 GHD sit-ups to parallel
40-calorie Echo bike
30 GHD sit-ups to parallel
20 dumbbell box step-overs
♀ 20-lb dumbbells and a 20-inch box
♂ 35-lb dumbbells and a 24-inch box
Beginner option:
For time:
20 box step-overs
20 sit-ups
30-calorie Echo bike
20 sit-ups
20 box step-overs
♀ 12-inch box
♂ 20-inch box
Coaching cues:
To minimize the likelihood of getting dizzy on the GHD, pick a focal point in front of you at the beginning and end your sit-up. Find these focal points as you initiate and complete each rep.
Resources:
Dumbbell Box Step-Over
The GHD Sit-Up
Rogue Echo Bike
GHD Sit-Up Progression
Find a gym near you:
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3 rounds for time of:
12 dumbbell squat cleans
24 toes-to-bars
400-meter run
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Post time to comments.
Stimulus and Strategy:
Today’s workout is a 3-round triplet reminiscent of the benchmark workout Helen. Aim to hang on to the dumbbells and go unbroken for as many sets as possible. Unlike Helen, the run is last because it will force you to push the pace on the final round.
Scaling:
Reduce the load of the dumbbells. Reduce the distance of the run.
To reduce the complexity of the squat cleans, perform hang dumbbell squat cleans. For the toes-to-bars, reduce the range of motion by bringing the knees up to the armpits or the chest.
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 dumbbell squat cleans, consider single-dumbbell squat cleans, power cleans, or goblet squats. For the toes-to-bars, perform V-ups or sit-ups.
Intermediate option:
3 rounds for time of:
12 dumbbell squat cleans
24 toes-to-bars
400-meter run
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
3 rounds for time of:
12 dumbbell squat cleans
12 hanging knee raises
200-meter run
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Coaching cues:
To increase the cycle time of the dumbbell squat cleans, try keeping your feet in a position where you can both pull off the floor and squat. This will keep you from having to adjust your feet on every rep.
Resources:
The Dumbbell Clean
The Kipping Toes-to-Bar
From the Archives: Running Technique
Hanging Knee Raises
Find a gym near you:
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3 rounds for time of:
40 burpees
200 double-unders
Post time to comments.
Stimulus and Strategy:
Today’s workout is a couplet with a higher volume of reps in each round. The goal is to maintain a consistent pace throughout both movements and avoid “hitting the wall.” Coming out hot on the burpees does you no good if you end up crawling to the finish line. Aim to complete a single round in 7 minutes or less.
Scaling:
Reduce the reps of both the burpees and the double-unders to hit the stimulus of the workout.
To reduce the complexity of the burpees, perform up-downs. For the double-unders, perform 2-3 minutes of double-under attempts or single-unders.
In case of injury or limitation, perform burpees or up-downs to a raised surface (e.g., a bench or a box). For the double-unders, consider 500 meters on a rower or 1,000 meters on an Echo bike per round.
Intermediate option:
3 rounds for time of:
30 burpees
100 double-unders
Beginner option:
3 rounds for time of:
15 burpees
50 single-unders
Coaching cues:
During the burpees, focus on jumping your feet as close as possible to your hands. This will maximize efficiency and minimize any extra steps or shuffles needed before finishing the rep.
Resources:
The Burpee
The Double-Under
The Single-Under
Find a gym near you:
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For time:
1,000-meter run
30 handstand push-ups
1,000-meter row
Compare to 110527.
Post time to comments.
Stimulus and Strategy:
Today’s workout is a classic chipper-style workout and a repeat from the 2011 CrossFit Regionals season. Push the pace on the run, but only as fast as you can get to the handstand push-ups and get to work immediately. The row following the handstand push-ups should be an “all-out” effort to get this workout across the finish line. Work hard and have fun today!
Scaling:
Reduce the distance of both the run and the row, and the volume of the handstand push-ups.
To reduce the complexity of the handstand push-ups, first begin by cutting the number of reps. Use this option if you have handstand push-ups, but the volume in this workout is too much — consider 10-20 reps. If you are not able to do handstand push-ups, consider pike push-ups or dumbbell push presses.
In case of an injury or limitation, consider substituting the run with a 1,750/2,500-meter Echo bike or an 800/1,000-meter row. For the row, consider substituting with a 1,750/2,500-meter Echo bike or a 1,000-meter run.
**Intermediate option:*
Same as Rx’d.
Beginner option:
For time:
400-meter run
30 dumbbell push presses
500-meter row
♀ 15-lb dumbbells
♂ 20-lb dumbbells
Coaching cues:
If you are kipping your handstand push-ups today, focus on keeping your hips on the wall while you bring your knees toward your chest. If you want to keep your reps quick, don’t bring your knees down too far. If you need more momentum from your legs, bring your knees down further.
Resources:
Running | Position Drill
The Kipping Handstand Push-Up
Rowing
The Dumbbell Push Press
Find a gym near you:
View the CrossFit map
For time:
50 box jumps
40-calorie Echo bike
30 deadlifts
40-calorie Echo bike
50 box jumps
♀ 155 lb and a 20-inch box
♂ 225 lb and a 24-inch box
Post time to comments.
Stimulus and Strategy:
Today’s workout is an upside-down pyramid — the reps go down and then back up to finish. Don’t let the first set of box jumps dictate the rest of the workout. In other words, you want to move at a pace that still allows you to push through the exercises that follow. Come out too hot, and this workout becomes a struggle really quickly. Manage your reps on the deadlifts to allow for short breaks between sets. Consider rep schemes like 10/8/7/5 or 8/7/5/5/5. Dig deep as you prepare to go back up the other side of the pyramid. Just keep moving.
Scaling:
Reduce the loading of the barbell. Reduce the reps of each movement.
To reduce the complexity of the box jumps, jump on a lower box (to preserve the jumping stimulus) or perform box step-ups. For the deadlifts, perform the lift with the bumper plates on an elevated surface.
In case of injury or limitation, for deadlifts, perform sumo deadlifts, or use dumbbells or a single kettlebell. If you do not have an Echo bike, use any machine you have available.
Intermediate option:
For time:
40 box jumps
30-calorie Echo bike
30 deadlifts
30-calorie Echo bike
40 box jumps
♀ 125 lb and a 20-inch box
♂ 185 lb and a 24-inch box
Beginner option:
For time:
30 box step-ups
20-calorie Echo bike
20 deadlifts
20-calorie Echo bike
30 box step-ups
♀ 55 lb and a 12-inch box
♂ 75 lb and a 20-inch box
Coaching cues:
As you are jumping on the box, think about each jump as a mini squat — as you load up to jump, your knees should track your toes and your weight should be balanced about your feet.
Resources:
The Box Jump
Rogue Echo Bike
The Deadlift
The Box Step-Up
Find a gym near you:
View the CrossFit map
5 rounds for time of:
350-meter run
50-meter walking lunge
Compare to 150402.
Post time to comments.
Stimulus and Strategy:
Today’s workout is simple and effective. All you need is a 400-meter track or running route. Push the pace on the run early because it's only a matter of time before your legs begin to feel like they are filled with concrete. As you are performing the lunges, focus on gently touching the back knee to the ground to protect your knees.
Scaling:
Reduce the distance of the run and the walking lunges.
To reduce the complexity of the lunge, consider a box step-up or reverse lunge.
In case of injury or limitation, for the 350-meter run, perform 800/1,110 meters on the Echo bike or 350/450 meters on the rower.
Intermediate option:
Same as Rx’d.
Beginner option:
5 rounds for time of:
175-meter run
25-meter walking lunge
Coaching cues:
On the walking lunges, focus on driving through your front heel and the ball of the back foot as you step into the next rep.
Resources:
Running | Line Drills
The Walking Lunge
Find a gym near you:
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For time:
800-meter run
25 dumbbell push presses
400-meter run
20 dumbbell push presses
200-meter run
15 dumbbell push presses
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Post time to comments.
Stimulus and Strategy:
Today’s workout is a couplet with a descending rep scheme. The runs get shorter and the reps of the push presses go down as well. The loading of the dumbbells should allow you to perform consistent sets of 10 throughout the entirety of the workout. Aim to complete this workout in 15 minutes or less.
Scaling:
Reduce the distance of each run. Reduce the loading of the dumbbells.
To reduce the complexity of the dumbbell push presses, consider using a single dumbbell and alternating arms as needed, or performing dumbbell shoulder presses.
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:
800-meter run
25 dumbbell push presses
400-meter run
20 dumbbell push presses
200-meter run
15 dumbbell push presses
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
For time:
400-meter run
15 dumbbell push presses
200-meter run
10 dumbbell push presses
100-meter run
5 dumbbell push presses
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Coaching cues:
As you drive the dumbbells overhead, focus on bringing your ribs to your hips and keeping your gaze on the horizon.
Resources:
Pose Running Drills | Lean and Pull
The Dumbbell Push Press
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Every 5 minutes for 5 sets:
400-meter run
25 Russian kettlebell swings
♀ 53 lb
♂ 70 lb
Post times to comments.
Stimulus and Strategy:
Today’s workout contains five sprint-type efforts. The goal is to complete the run as quickly as possible, get your hands on the kettlebell, and go unbroken on your swings. You should have at least 2 minutes of rest between sets, which will allow you to recover and hit each set with intensity. Athletes who are capable of swinging the heavy kettlebell, but not for the total volume of the workout, should consider reducing the reps of the swings in each round and using the heavier bell. Push the pace on the runs, but only as much as allows you to get back to the kettlebell and immediately begin swinging.
Scaling:
Reduce the distance of the run. Reduce the loading and/or reps of the kettlebell.
To reduce the complexity of the kettlebell swings, consider reducing the range of motion or performing kettlebell sumo deadlifts.
In case of an injury or limitation, consider performing 900/1,250 meters on the Echo bike, or 400/500 meters on the rower or ski erg instead of the run. For the kettlebell swings, consider single-arm kettlebell swings or unloaded good mornings.
Intermediate option:
Every 5 minutes for 5 sets:
400-meter run
15 Russian kettlebell swings
♀ 53 lb
♂ 70 lb
Beginner option:
Every 5 minutes for 5 sets:
200-meter run
10 Russian kettlebell swings
♀ 18 lb
♂ 26 lb
Coaching cues:
To ensure maximum contribution of the lower body during the kettlebell swings, focus on driving your heels into the ground, then squeezing your thighs and your glutes.
Resources:
Pose Running Drills | Pose Alignment
The Russian Kettlebell Swing With Jeff Martone
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10 rounds for time of:
7/10-calorie Echo bike
1 legless rope climb to 15 feet
Compare to 250205.
Post time to comments.
Stimulus and Strategy:
Today’s workout is a repeat from February. Treat each round like a back-and-forth “sprint.” For most, choose options that allow you to keep each round to 90 seconds or less and consider one of two options: one, use the same options as last time and go faster, or two, perform the workout with a more difficult scaling option. Either way is a PR. If you are working to build capacity in legless rope climbs, today could also be a good day to pace the bike to maximize your potential for the rope climbs.
Scaling:
Reduce the calories on the bike and the height of the rope climb.
To reduce the complexity of the legless rope climbs, perform the movement with assistance from your legs or reduce the height of the climb.
In case of an injury or limitation, perform pull-to-stands in place of the rope climbs. For the calories on the bike, consider a 150-meter row or a 150-meter run.
Intermediate option:
7 rounds for time of:
7/10-calorie Echo bike
1 legless rope climb to 12 feet
Beginner option:
5 rounds for time of:
6/8-calorie Echo bike
2 pull-to-stands
Coaching cues:
When seated on the bike, focus on driving through the ball of the foot and sitting up tall. A more upright torso will help you breathe more efficiently and create better posture to push and pull from.
Resources:
Rogue Echo Bike
The Legless Rope Climb
Modified Rope Climb: Pull-to-Stand
Find a gym near you:
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Complete as many rounds and reps as possible in 8 minutes of:
30 double-unders
3 push jerks
♀ 125 lb
♂ 185 lb
Stimulus and Strategy:
Today’s workout is a weightlifting and monostructural couplet. The reps are relatively low to keep round cycle time faster for those who are proficient in both movements. Performing a single round in less than 1 minute is certainly possible, but today could also be a good day to work on double-unders, or on the push jerk under some fatigue. The loading on the barbell should feel challenging, but still allow you to perform unbroken reps in each round.
Scaling:
Reduce the loading of the barbell.
To reduce the complexity of the jump rope, choose one of two options, either performing double-under attempts for 30 seconds or single-unders. For the push jerks, perform push presses.
In case of an injury or limitation, consider riding a bike for 5/7 calories. For the push jerks, consider using dumbbells if there is a rack position limitation.
Intermediate option:
Complete as many rounds and reps as possible in 8 minutes of:
30 double-unders
3 push jerks
♀ 95 lb
♂ 135 lb
Beginner option:
Complete as many rounds and reps as possible in 8 minutes of:
30 single-unders
3 push jerks
♀ 35 lb
♂ 45 lb
Coaching cues:
Instead of thinking about pressing up on the barbell, think about pushing yourself down into the receiving position.
Resources:
The Double-Under
The Push Jerk
Find a gym near you:
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For time:
2,400-meter run
50 hand-release push-ups
2,400-meter run
Post times to comments.
Stimulus and Strategy:
Today’s workout is an endurance and stamina effort with a bit of a “speed bump.” Push the pace on the first run, knowing you are going to get to “rest” during the hand-release push-ups. Expect your reps to slow down, but push your threshold on the hand-release push-ups (pun intended). When you get into the second run, give it everything you have left. If you are attempting this workout as prescribed, your goal is to finish in 45 minutes or less, while keeping the push-ups to 6 minutes or less.
Scaling:
Reduce the distance of each run, or the volume of hand-release push-ups.
To reduce the complexity of the hand-release push-ups, perform the reps from the knees or with your hands elevated on a 30-inch box (do not release your hands).
In case of an injury or limitation, consider substituting a 5,500/7,500-meter Echo bike or a 2,400/3,000-meter row in place of the run. For the hand-release push-ups, consider dumbbell floor presses or bench presses.
Intermediate option:
For time:
2,400-meter run
35 hand-release push-ups
2,400-meter run
Beginner option:
For time:
1,000-meter run
35 hand-release push-ups from the knees
1,000-meter run
Coaching cues:
If you need a break during the hand-release push-ups, lie flat on your chest with your arms extended out to the sides or come to your knees with your chest off the ground. These are both ways to relax your arms, giving them the best opportunity to recover quickly.
Resources:
Warm-Up With Chris Hinshaw
Hand-Release Push-Up
A Fresh Take on the Lowly Push-Up
Find a gym near you:
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For time:
1,000-meter row
30 dumbbell thrusters
20 pull-ups
5 legless rope climbs to 15 feet
1,000-meter row
5 legless rope climbs to 15 feet
20 pull-ups
30 dumbbell thrusters
1,000-meter row
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Post times to comments.
Stimulus and Strategy:
Today’s workout is a pyramid scheme. Your goal should be to complete this effort in 30 minutes or less. Perform the row as prescribed as long as you can keep each to 5 minutes or less. Use a weight for the dumbbells that allows you to maintain sets of 10 thrusters at a time. For the pull-ups, choose an option that allows you to complete your reps in 2 minutes or less. Get after it today!
Scaling:
Reduce the load of the dumbbells, the distance of the row, and/or the volume of the pull-ups and legless rope climbs.
To reduce the complexity of the pull-ups, consider ring rows or jumping pull-ups. For the legless rope climbs, consider reducing the height of the climb or performing regular rope climbs using your legs.
In case of an injury or limitation, consider substituting the row with a 2,500-meter Echo bike or an 800-meter run. For the thrusters, consider dumbbell front squats if you have an overhead limitation or push presses if you have a squat limitation. If you are unable to hang from the bar, consider ring rows or bent-over rows for the pull-ups and pull-to-stands for the rope climbs.
Intermediate option:
For time:
800-meter row
30 dumbbell thrusters
20 pull-ups
3 legless rope climbs to 12 feet
800-meter row
3 legless rope climbs to 12 feet
20 pull-ups
30 dumbbell thrusters
800-meter row
♀ 15-lb dumbbells
♂ 25-lb dumbbells
Beginner option:
For time:
400-meter row
20 dumbbell thrusters
10 ring rows
5 pull-to-stands
400-meter row
5 pull-to-stands
10 ring rows
20 dumbbell thrusters
400-meter row
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Coaching cues:
On the dumbbell thrusters, let the back head of each dumbbell rest on your shoulders. This allows the body to support the load. Then, with the weight on the shoulders, stand up quickly and think about jumping the weight off the shoulders.
Resources:
Rowing
The Dumbbell Thruster
The Kipping Pull-Up
The Legless Rope Climb
The Ring Row
The Rope Climb (Wrapping)
The Rope Climb (Basket)
Modified Rope Climb: Pull-to-Stand
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Complete as many rounds and reps as possible in 15 minutes of:
20 double-unders
5 hang power snatches
5 strict handstand push-ups
♀ 105-lb barbell
♂ 155-lb barbell
Post rounds and reps to comments.
Stimulus and Strategy:
Today’s workout is a triplet with a lower volume of reps in each set. Expect to perform at least 6 rounds. Round times may decrease due to upper-body fatigue, and the interfering lockout positions of the hang power snatch and strict handstand push-up. By design, this workout demands upper-body stamina, strength, and endurance. To avoid hitting a wall, be intentional with your rest time between movements and focus on using your legs in the hang power snatches to get the barbell overhead. Work hard and have fun.
Scaling:
Reduce the loading of the barbell.
To reduce the complexity of the jump rope, work for no more than 30 seconds, accumulating double-under reps. If necessary, perform single-unders or penguin hops. For the strict handstand push-ups, reduce the reps to no less than 3 in each round. You can also perform dumbbell push presses or shoulder presses as an alternative.
In case of an injury or limitation, consider riding a bike for 30 seconds per round in place of the jump rope. If you have an overhead limitation, perform single-arm dumbbell snatches or hang power cleans in place of the hang power snatches. As for the strict handstand push-ups, consider push-ups or plank holds.
Intermediate option:
Complete as many rounds and reps as possible in 15 minutes of:
20 double-unders
5 hang power snatches
3 strict handstand push-ups
♀ 75-lb barbell
♂ 115-lb barbell
Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
20 single-unders
5 hang power snatches
5 dumbbell shoulder presses
♀ 35-lb barbell and 15-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells
Coaching cues:
On the hang power snatch, pull the barbell into your body by engaging your lats. Imagine sticking your lats in your back pocket through the first and second pull of the lift.
Resources:
The Double-Under
The Hang Power Snatch
The Strict Handstand Push-Up
The Dumbbell Shoulder Press
Find a gym near you:
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4 rounds for time of:
400-meter run
50 air squats
Compare to 231222.
Post time to comments.
Stimulus and Strategy:
Even though it doesn’t have a name, today’s workout is a benchmark. Those of you who have completed it in the past know its potency. As a frame of reference, choose options that allow you to keep the run efforts to 2:15 or less and the air squats to 1:30 or less. Push the pace on the run and try not to stop on the air squats. Move at a steady pace on the air squats, and remember to breathe. Expect lactic acid to build up on the squats, but once you get out on the run, that feeling will subside.
Scaling:
Reduce the distance of the run. Reduce the number of air squats in each set.
To reduce the complexity of the air squats, consider squatting to a target and moving through a pain-free range of motion.
In case of an injury or limitation, consider substituting a 900/1,250-meter Echo bike or 400/500-meter row in place of the run. If squatting is not an option, consider lunges or unloaded good mornings.
Intermediate option:
Same as Rx’d.
Beginner option:
4 rounds for time of:
200-meter run
20 air squats
Coaching cues:
Resist the urge to “fall” to the bottom of the air squat. Instead, focus on pulling yourself down to the end range of motion by screwing your feet into the ground, pressing your hips back and down, and pulling your chest up away from the ground.
Resources:
CrossFit Running Course
The Air Squat
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30-20-10 reps for time of:
Calories on the Echo bike
Perform a 100-meter front-of-body object carry after each set on the bike.
♀ 80 lb
♂ 100 lb
Post time to the comments.
Stimulus and Strategy:
Today’s workout is a shorter effort. Aim to sprint the calories on the bike and keep a steady pace on the object carry. For the object carry, use anything you have available. This can be a sandbag, D-ball, one or two kettlebells or dumbbells, or a barbell. Work hard and have fun.
Scaling:
Reduce the loading of the object and reduce the calories on the bike.
To reduce the complexity of the front-of-body object carry, consider the type of object you hold. Some objects may be held more easily than others.
In case of an injury or limitation, consider substituting the bike with a rower, ski erg, or air runner. For the object carry, consider performing a farmers carry or holding the object on either shoulder as opposed to the front-of-body position.
Intermediate option:
30-20-10 reps for time of:
Calories on the Echo bike
Perform a 100-meter front-of-body object carry after each set on the bike.
♀ 50 lb
♂ 70 lb
Beginner option:
15-12-9 reps for time of:
Calories on the Echo bike
Perform a 100-meter front-of-body object carry after each set on the bike.
♀ 15 lb
♂ 25 lb
Coaching cues:
When carrying something in front of your body, focus on keeping your mid-section tight and avoid leaning back. The more rigid you can keep your torso, the better.
Resources:
Rogue Echo Bike.
Odd Object Move WOD Demo From 230321
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On a continuously running clock, every 7 minutes for 3 sets, complete:
800-meter run
40 double-unders
20 GHD sit-ups
10 ring dips
Post your fastest and slowest times to comments.
Stimulus and Strategy:
Today’s workout contains three intervals. The goal is to complete each interval as quickly as possible and within the 7-minute clock so you have rest between sets, which will allow you to hit each interval at a good pace.
Scaling:
Reduce the distance of the run. If possible, maintain the volume of each movement, but reduce the complexity of each.
If you are unfamiliar with or have not been training consistently with the GHD, reduce the range of motion or perform weighted sit-ups or AbMat sit-ups. For the double-unders, perform attempts for 1 minute or 40 singles. For the ring dips, lower the rings closer to the ground and use your legs for assistance. If necessary, perform a box or bench dip.
In case of an injury or limitation, consider substituting the run with a 1,750/2,500-meter Echo bike or an 800/1,000-meter row. For the double-unders, perform jumping jacks or low box step-ups for no more than 1 minute. For the sit-ups, perform 30-second to 1-minute plank holds. For the ring dips, consider foot-assisted box or bench dips, or push-ups with your hands on a 30-inch box.
Intermediate option:
On a continuously running clock, every 7 minutes for 3 sets, complete:
800-meter run
20 double-unders
20 GHD sit-ups to parallel
10 ring dips
Beginner option:
On a continuously running clock, every 7 minutes for 3 sets, complete:
400-meter run
40 single-unders
20 sit-ups
10 foot-assisted ring dips
Coaching cues:
On the rings, as you lower your body down, keep your legs extended. Then, as you get ready to press up, focus on driving your knees to your chest and then pressing the rings into your pockets.
Resources:
Running: Line Drills
The Double-Under
The GHD Sit-Up
The Ring Dip
Ring Dip Scaling
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Complete as many rounds and reps as possible in 20 minutes of:
30 burpees
20 kettlebell swings
10 50-foot shuttle runs (25 feet out and 25 feet back)
♀ 35-lb kettlebell
♂ 53-lb kettlebell
Post rounds and reps to the comments.
Stimulus and Strategy:
Today’s workout is a longer-duration grind. If you completed the Open workout yesterday, consider using this workout as an opportunity to move, get the blood flowing, and have some fun. If this is a normal training day, treat it as such and get after it. Choose a weight for the kettlebell swings that allows you to complete the reps in 2 sets or less.
Scaling:
Reduce the loading of the kettlebell. To reduce the total volume of the workout, reduce the duration to 10-15 minutes.
To reduce the complexity of the burpees, perform up-downs. For the kettlebell swings, reduce the range of motion to Russian kettlebell swings or kettlebell deadlifts. For the shuttle run, consider a movement substitution.
In case of an injury or limitation, consider using a movement substitution for the shuttle runs. Perform a 500/700-meter Echo bike or a 200/250-meter row.
Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
30 burpees
20 kettlebell swings
10 50-foot shuttle runs (25 feet out and 25 feet back)
♀ 26-lb kettlebell
♂ 35-lb kettlebell
Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
15 burpees
15 kettlebell swings
10 50-foot shuttle runs (25 feet out and 25 feet back)
♀ 18-lb kettlebell
♂ 26-lb kettlebell
Coaching cues:
To maximize your efficiency on the shuttle runs, anticipate your turn or change of direction. Aim to begin your turn a few steps before, plant with your outside foot, stay low, and accelerate into the next straight away.
Resources:
The Burpee
The Kettlebell Swing
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For time:
400-meter run
30 box jump-overs
800-meter run
30 box jump-overs
400-meter run
♀ 24-inch box
♂ 30-inch box
Post times to the comments.
Stimulus and Strategy:
Today’s workout is a pyramid rep scheme with two movements. This is a moderate-duration effort that challenges you to push the pace with an elevated heart rate. The box jump-overs are slightly higher and require a bit more effort and focus as you are moving from one side to the other. Push the pace on each run and keep moving on the box jump-overs.
Scaling:
Reduce the distance of the run and volume of the box jump-overs.
To reduce the complexity of the run, consider reducing the distance or substituting with an alternative. For the box jump-overs, reduce the height of the box to a height that allows you to maintain the jump. If necessary, consider stepping up as opposed to jumping.
In case of an injury or limitation, consider substituting the 400-meter run with a 900/1,250-meter Echo bike or a 400/500-meter row. For the 800-meter run, substitute with a 1,750/2,500-meter Echo bike or an 800/1,000-meter row. For the box jump-overs, reduce the height and perform step-ups or lunges.
Intermediate option:
For time:
400-meter run
30 box jump-overs
800-meter run
30 box jump-overs
400-meter run
♀ 20-inch box
♂ 24-inch box
Beginner option:
For time:
200-meter run
20 box step-overs
400-meter run
20 box step-overs
200-meter run
♀ 12-inch box
♂ 20-inch box
Coaching cues:
To speed up the box jump-overs, try turning 180 degrees on top of the box before stepping down. This turn on top of the box will set you up to perform the next box jump-over because you will be facing the box and prepared for the next rep.
Resources:
Running: Pulling in Place Drill
Box Jump-Over Variations
Box Step-Over
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5 rounds for total reps of:
1 minute of row calories
1 minute of GHD hip extensions
1 minute of strict pull-ups
Rest 1 minute between rounds.
Post total reps to the comments.
Stimulus and Strategy:
Today’s workout allows you to choose your own adventure. Push the pace in each minute or pull back depending on how you are feeling. If you performed the Open workout yesterday, you may need to take today as an active recovery day. Either way, choose options for the GHD hip extensions and the strict pull-ups that allow you to move for the majority of the minute. Today’s workout is a great opportunity for newer athletes to build capacity and practice the GHD hip extension. That said, reduce the range of motion as needed to focus on maintaining a rigid, unchanging back position.
Scaling:
To reduce the volume of reps accumulated, reduce the total number of rounds in today’s effort.
To reduce the complexity of the GHD hip extension, reduce the range of motion. Athletes who are unfamiliar with the movement can perform a good morning unweighted or with an empty barbell. As for the strict pull-ups, perform banded strict pull-ups or ring rows. If you choose to use a band for strict pull-ups, choose one that allows you to complete consistent sets of 3-5 reps.
In case of an injury or limitation, consider substituting the row with a run, bike, or ski erg. For the GHD hip extension, perform an unloaded good morning. For the strict pull-ups, perform a ring row or a bent-over row with a dumbbell.
Intermediate option:
Same as Rx’d.
Beginner option:
3 rounds for total reps of:
1 minute of row calories
1 minute of unloaded good mornings
1 minute of ring rows
Rest 1 minute between rounds.
Coaching cues:
In the GHD hip extensions, consider a string linking your belly bottom to your sternum. As you lower your torso, pull the string tight. If your belly button gets closer to your sternum the string becomes loose and your back begins to round.
Resources:
Rowing Technique Tips
The GHD Hip Extension
The Strict Pull-Up
Unloaded Good Mornings
The Ring Row
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5 rounds for time of:
35 double-unders
200-meter run
Post time to comments.
Compare to 220208.
Stimulus and Strategy:
Today's workout is simple and effective. If it looks “too easy,” go faster. This is a short-to-moderate duration effort. If you can perform 35 double-unders in 2 minutes or less, do the workout as prescribed. Remember, on Friday we will be performing Open Workout 25.1 as the Workout of the Day. Moderate today’s effort accordingly.
Scaling:
Reduce the reps of the double-unders and the distance of the run.
To reduce the complexity of the double-unders, consider performing 2 minutes of double-under attempts or 35 single-unders.
In case of an injury or limitation, consider substituting the run with a 500/700-meter Echo bike, or a 200/250-meter row or ski erg. For the double-unders, consider jumping jacks or a low box step-up.
Intermediate option:
Same as Rx’d.
Beginner option:
4 rounds for time of:
35 single-unders
200-meter run
Coaching cues:
Focus on keeping your elbows and your hands close to your sides as you perform your double-unders. As these two points get further from the body, your rope gets shorter.
Resources:
The Double-Under
From the Archives: Running Technique
The Single-Under
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3 rounds for time of:
1,750/2,500-meter Echo bike
30 wall-ball shots
30 knees-to-elbows
♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target
Post times to the comments.
Stimulus and Strategy:
Today’s workout is a longer effort. Find a pace on the bike you can maintain — avoid coming out hot on the bike and seeing your pace fall off. Sit up tall, breathe, and focus on your cadence. Choose options for the wall-ball shots and the knees-to-elbows that allow you to complete the 60 reps in 5 minutes or less per round. Work hard and have fun!
Scaling:
Reduce the distance on the bike. Reduce the loading of the medicine ball.
To reduce the complexity of the wall-ball shots, consider reducing the height of the target and the weight of the medicine ball. For the knees-to-elbows, reduce the range of motion. Consider performing knees-to-chests or hanging knee raises.
In case of an injury or limitation, consider substituting the bike with an 800-meter run, or 800/1,000 meters on the rower or ski erg. For the wall-ball shots, perform a medicine-ball front squat, dumbbell push press, or light dumbbell thruster. For the knees-to-elbows, perform V-ups or sit-ups.
Intermediate option:
3 rounds for time of:
1,750/2,500-meter Echo bike
30 wall-ball shots
30 knees-to-chests
♀ 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:
900/1,250-meter Echo bike
15 wall-ball shots
15 hanging knee raises
♀ 10-lb medicine ball to a 9-foot target
♂ 14-lb medicine ball to a 10-foot target
Coaching cues:
On the knees-to-elbows, press down against the pull-up bar, lean back, and pull your knees up to your elbows.
Resources:
Rogue Echo Bike
The Wall-Ball Shot
The Knees-to-Elbows
Kipping Hanging Knee Raises
Find a gym near you:
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For time:
1,000-meter row
400-meter dumbbell farmers carry
200-foot handstand walk
100-meter dumbbell front-rack lunge
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Post times to comments.
Stimulus and Strategy:
Today’s workout is a longer-duration chipper and you should expect it to be a grind. Relax your grip on the rower so you’re ready for the farmers carry. For the handstand walk, chip away in manageable chunks of the distance. Work hard and have fun today!
Scaling:
Reduce the distances of each movement. Reduce the loading of the dumbbells.
To reduce the complexity of the farmers carry, consider only carrying one dumbbell or doing a low-box dumbbell step-up. To scale the handstand walk, complete 5-7 full circles around a box with your feet on the box (walking laterally around the box). You can also scale the handstand walk to an inchworm or a bear crawl. To reduce the complexity of the lunge, use one dumbbell or no weight.
In case of an injury or limitation, consider substituting the row for an 800-meter run or a 1,750/2,500-meter Echo bike. For the farmers carry, perform 100 low-box step-ups. For the handstand walk, consider an alternating dumbbell shoulder press or shoulder taps in a plank hold. For the lunges, perform these with no load or an air squat to a target.
Intermediate option:
For time:
1,000-meter row
400-meter dumbbell farmers carry
100-foot handstand walk
100-meter dumbbell front-rack lunge
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
For time:
500-meter row
200-meter dumbbell farmers carry
100-foot bear crawl
50-meter lunge
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Coaching cues:
You are in control of the dumbbells — don't let the dumbbells control you. For the lunges, push your chest and shoulders up into the dumbbells, even as you descend, to maintain a strong posture that promotes longer sets by avoiding errant movement in weak positions.
Resources:
Rowing
The Dumbbell Farmers Carry
The Handstand Walk
The Dumbbell Front-Rack Lunge
Find a gym near you:
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