For time:
600-meter row
12 hang squat cleans
6 wall walks
400-meter row
8 hang squat cleans
4 wall walks
200-meter row
4 hang squat cleans
2 wall walks

♀ 125 lb
♂ 185 lb

Stimulus and Strategy:
Today’s workout is a triplet with a descending rep scheme. The loading of the barbell should be moderate to heavy. Choose a weight that allows you to complete the reps in three sets or fewer. Push the pace on the rower and manage your reps on the wall walks. Breathe between reps and don’t burn out in the first set.

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

To reduce the complexity of the hang squat cleans, use a pair of dumbbells or consider performing a hang power clean, plus a front squat for each rep. For the wall walks, reduce the range of motion by only taking 1-3 steps toward the wall.

In case of injury or limitation, for the row, perform a 600/400/200-meter run or 500/900/1,300-meter Echo bike. For the hang squat cleans, consider hang medicine-ball cleans or kettlebell swings, plus a goblet squat. For the wall walks, perform inchworms, plus a push-up for each rep.

Intermediate option:
For time:
600-meter row
12 hang squat cleans
6 partial wall walks (2 steps toward the wall)
400-meter row
8 hang squat cleans
4 partial wall walks (2 steps toward the wall)
200-meter row
4 hang squat cleans
2 partial wall walks (2 steps toward the wall)

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
600-meter row
12 hang squat cleans
6 inchworms
400-meter row
8 hang squat cleans
4 inchworms
200-meter row
4 hang squat cleans
2 inchworms

♀ 35 lb
♂ 45 lb

Coaching cues:
For the hang squat cleans, finish the second pull before getting under the barbell. Focus on jumping and getting the shoulders behind the barbell before pulling under the bar.

Resources:
Rowing
The Hang Squat Clean
The Wall Walk
The Inchworm

Find a gym near you:
View the CrossFit map

Complete as many rounds as possible in 15 minutes of:
400-meter run
30-second kettlebell front-rack hold

♀ 53-lb kettlebells
♂ 70-lb kettlebells

Post rounds to comments.

Stimulus and Strategy:
Today’s workout challenges your midline in a static hold. Static holds are often more difficult than dynamic movements because they require sustained muscle contraction with no relief, which limits blood flow and engages fewer muscle fibers than dynamic movements. Focus on your breathing and always try to hold for one more second before breaking. Unless you are completing the holds unbroken in every set, think of the run as a recovery. Feel free to push the pace, but you should be able to get back to the hold and perform at least 15 seconds before resting.

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

To reduce the complexity of the kettlebell front-rack hold, perform the hold with a single kettlebell in the goblet position.

In case of injury or limitation, for the kettlebell front-rack holds, perform plank holds. Consider performing 900/1,250 meters on the Echo bike, or 400/500 meters on the rower or ski erg instead of the run.

Intermediate option:
Complete as many rounds as possible in 15 minutes of:
400-meter run
30-second kettlebell front-rack hold

♀ 35-lb kettlebells
♂ 53-lb kettlebells

Beginner option:
Complete as many rounds as possible in 15 minutes of:
200-meter run
30-second single-kettlebell goblet hold

♀ 18-lb kettlebells
♂ 26-lb kettlebells

Coaching cues:
On the kettlebell front-rack hold, think about bringing your ribs to your hips. As you do this, squeeze your glutes and thighs. This will keep your midline solid.

Resources:
Running | Position Drill
The Kettlebell Front-Rack Hold

Find a gym near you:
View the CrossFit map

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:
View the CrossFit map

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:
View the CrossFit map

3 rounds for time of:
25 deadlifts
800-meter run

♀ 155 lb
♂ 225 lb

Compare to 230618.

Post time to comments.

Stimulus and Strategy:
Today’s workout is a longer-effort couplet. The deadlift weight should be moderate, but expect it to feel heavy after the first run. Choose a weight that allows you to complete your reps in 2 minutes or less. If you are looking for a challenge, try to complete the deadlifts with a double-overhand grip and without using a hook grip. No matter how good your deadlift is, this variation will deliver a good stimulus.

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

To reduce the complexity of the deadlift, consider elevating the barbell and reducing the range of motion. You may also consider a dumbbell deadlift.

In case of injury or limitation, for the deadlift, perform a sumo deadlift with the barbell or a kettlebell. If necessary, perform a good morning to eliminate the loading. For the 800-meter run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower.

Intermediate option:
3 rounds for time of:
20 deadlifts
800-meter run

♀ 125 lb
♂ 185 lb

Beginner option:
3 rounds for time of:
15 deadlifts
400-meter run

♀ 55 lb
♂ 75 lb

Coaching cues:
As you are deadlifting, imagine someone is trying to pull the bar away from your body. Don’t let them have it. Keep the barbell close to the body, both on the way up and on the way down.

Resources:
The Deadlift
What Is a Deadlift?
Pose Running Drills | Pose Alignment

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

Find a gym near you:
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3 rounds for time of:
400-meter run
45 AbMat sit-ups
15 kettlebell snatches, right arm
15 kettlebell snatches, left arm
15 lateral burpees over the kettlebell*

*Lay the kettlebell on its side for the burpees.

♀ 26-lb kettlebell
♂ 35-lb kettlebell

Stimulus and Strategy:
Today’s workout covers all the essentials. The lighter loading is meant to allow you to maintain larger sets and keep moving. Advanced athletes should attempt to go unbroken through as many sets as possible. Expect your fatigued midline from the sit-ups to make the rest of the movements a bit more challenging. Be sure to lay the kettlebell on its side when you are performing the lateral burpees over the kettlebell.

Scaling:
Reduce the distance of the run. Reduce the loading of the kettlebell. Reduce the reps of each movement.

To reduce the complexity of the kettlebell snatch, perform single-arm kettlebell Russian swings. For the AbMat sit-ups, perform feet-anchored sit-ups.

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 AbMat sit-ups, perform seated leg raises or single-leg raises. For the kettlebell snatches, perform hang dumbbell snatches or single-arm kettlebell cleans. For the burpees, perform up-downs.

Intermediate option:
3 rounds for time of:
400-meter run
30 AbMat sit-ups
15 kettlebell snatches, right arm
15 kettlebell snatches, left arm
15 lateral burpees over the kettlebell*

*Lay the kettlebell on its side for the burpees.

♀ 18-lb dumbbell
♂ 26-lb dumbbell

Beginner option:
3 rounds for time of:
200-meter run
20 AbMat sit-ups
15 alternating hang dumbbell snatches
10 lateral burpees over the dumbbell

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
On the kettlebell snatch, after you extend your hips, focus on pulling the elbow high and outside, then punching your hand to the sky with your thumb pointing behind you.

Resources:
CrossFit Running Course
The AbMat Sit-Up
The Kettlebell Snatch
Lateral Burpee Over the Dumbbell

Find a gym near you:
View the CrossFit map

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:
View the CrossFit map

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

Find a gym near you:
View the CrossFit map

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

Find a gym near you:
View the CrossFit map

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:
View the CrossFit map

3 rounds for time of:
800-meter run
30 dumbbell hang squat cleans
200-meter dumbbell front-rack carry

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Post times to comments.

Stimulus and Strategy:
Today’s workout is a bit of a grind, challenging your stamina, endurance, midline, and mental fortitude. Use a weight for the dumbbell hang squat cleans that allows you to complete your reps in 3 sets or less. If you can hang on for bigger chunks, do it. The dumbbell front-rack carry is meant to be mentally and physically tough. For the carry, don’t rest the dumbbells vertically on the shoulders. Instead, try to maintain a true dumbbell front-rack position with one head of the dumbbell resting on the shoulder, the hand on the handle, and the elbows up. Embrace your time spent with these dumbbells and have fun.

Scaling:
Reduce the weight of the dumbbells. Reduce the distance of the run and front-rack carry.

To reduce the complexity of the hang squat cleans, perform hang medicine-ball cleans, or reduce the reps and perform hang power cleans plus a front squat. For the front-rack carry, use a single dumbbell.

In case of injury or limitation, for the hang squat cleans, consider dumbbell or kettlebell goblet squats or air squats. For the front-rack carry, consider a farmers carry. For the 800-meter run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower.

Intermediate option:
3 rounds for time of:
800-meter run
20 dumbbell hang squat cleans
200-meter dumbbell front-rack carry

♀ 15-lb dumbbells
♂ 25-lb dumbbells

Beginner option:
3 rounds for time of:
400-meter run
15 dumbbell hang squat cleans
100-meter dumbbell front-rack carry

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
In the dumbbell hang squat clean, focus on jumping and shrugging with straight arms before pulling the dumbbells to the shoulders and your body into the bottom of the squat.

Resources:
Running Drills | High Knees and Butt Kickers
The Dumbbell Hang Squat Clean
Double-Dumbbell Front-Rack Carry

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

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

Find a gym near you:
View the CrossFit map

For time:
Ruck 3 miles

or

Run 4 miles

♀ 30 lb
♂ 45 lb

Compare to 240203.

Post time to comments.

Stimulus and Strategy:
Today’s workout is a longer-duration grind. Fill up a backpack and get outside. If you’re new to rucking or a newer athlete, move at a march pace and reduce the distance to complete the run or ruck in no more than 35 minutes. If you’re more experienced, feel free to pick up the pace. For the 4-mile run option, consider your recent 5K run effort and attempt to hold a slightly more manageable pace. For clarity, the run option is meant to be completed without load.

Scaling:
Reduce the loading of the ruck. Reduce the distance.

To reduce the complexity of the ruck, walk or jog without any weight.

In case of injury or limitation, perform 15,000 meters on an Echo bike, or 7,000 meters on a rower or ski erg.

Intermediate option:
Same as Rx’d.

Beginner option:
For time:
Ruck 1.5 miles

or

Run 2 miles

♀ 10 lb
♂ 15 lb

Coaching cues:
When rucking, ensure whatever you are carrying is close to your body. The looser and farther away from the body the load is, the more you can be pulled out of position, and more strain is put on the body.

Resources:
Running | Pulling in Place Drill
Running | Falling Forward Drill

Find a gym near you:
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For total reps:
4 minutes of Echo bike calories
1 minute of GHD sit-ups
1 minute of double-unders
3 minutes of Echo bike calories
1 minute of GHD sit-ups
1 minute of double-unders
2 minutes of Echo bike calories
1 minute of GHD sit-ups
1 minute of double-unders

Post reps to comments.

Stimulus and Strategy:
In today’s workout, the question is: How hard can you push the pace on the bike and still keep moving on the GHD sit-ups and double-unders? One strategy might be to hold a consistent RPM/cadence for each interval, while another strategy may be to increase the pace on the bike as the time goes down. For the GHD and the double-unders, aim to move for as much of the minute as possible.

Scaling:
Reduce the overall time of each movement.

If you are not familiar with or have not been training consistently with the GHD, reduce the complexity of the GHD sit-ups by reducing the range of motion to parallel. For the double-unders, perform single-unders.

In case of an injury or limitation, consider performing sit-ups, V-ups, or hollow rocks for the GHD sit-ups. For the double-unders, consider performing lateral line hops or penguin taps. For the bike calories, complete these on any available machine.

Intermediate option:
For total reps:
4 minutes of Echo bike calories
1 minute of GHD sit-ups to parallel
1 minute of double-unders
3 minutes of Echo bike calories
1 minute of GHD sit-ups to parallel
1 minute of double-unders
2 minutes of Echo bike calories
1 minute of GHD sit-ups to parallel
1 minute of double-unders

Beginner option:
For total reps:
4 minutes of Echo bike calories
1 minute of AbMat sit-ups
1 minute of single-unders
3 minutes of Echo bike calories
1 minute of AbMat sit-ups
1 minute of single-unders
2 minutes of Echo bike calories
1 minute of AbMat sit-ups
1 minute of single-unders

Coaching cues:
On the GHD sit-up, unlock your knees as you lay back. Then, as you sit-up, squeeze your thighs and drive your heels down toward the foot plate.

Resources:
The Rogue Echo Bike
The GHD Sit-Up
The Double-Under
GHD Sit-Up Progression
The AbMat Sit-Up
The Single-Under

Find a gym near you:
View the CrossFit map

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

Find a gym near you:
View the CrossFit map

For time:
50 GHD hip extensions
800/1,000-meter row
25 GHD hip extensions
400/500-meter row

Post times to comments.

Stimulus and Strategy:
Get ready to find your posterior chain muscles today. Choose an option for the GHD hip extensions that allows you to complete consistent sets of 15 or more repetitions. Some athletes may even be able to go unbroken. On each row — especially the final one — don’t hold anything back. Push the pace faster than you want to. If you are not consistently working with the GHD, reduce the reps and range of motion to accommodate your capacity.

Scaling:
Reduce the reps of the GHD hip extensions. Reduce the distance on the rower.

To reduce the complexity of the hip extensions, perform with a reduced range of motion.

In case of injury or limitation, for the GHD hip extensions, perform Superman holds on the GHD. Accumulate no more than 2 minutes total. If you do not have a GHD or are not familiar with the equipment, consider performing good mornings, lightly loaded or unloaded. For the 800/1,000-meter row, perform 1,750/2,500 meters on the Echo bike or an 800-meter run. For the 400/500-meter row, perform 500/700 meters on the Echo bike or a 400-meter run.

Intermediate option:
For time:
30 GHD hip extensions
800/1,000-meter row
15 GHD hip extensions
400/500-meter row

Beginner option:
For time:
30 good mornings (banded or empty barbell)
400/500-meter row
15 good mornings
200/250-meter row

Coaching cues:
Throughout your reps on the GHD, imagine a string between your sternum and your belly button. Your focus is on keeping your string stretched tight.

Resources:
The GHD Hip Extension
Rowing Technique Tips
The Good Morning

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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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10 rounds, each for time, of:
300-meter shuttle run

The shuttle run is 50 meters out, 50 meters back, 100 meters out, 100 meters back.

Rest 2 minutes between rounds.

Post times to comments.

Stimulus and Strategy:
In today’s workout, we’ll focus on moving quickly for a shorter distance and our ability to change direction, then accelerate. Each shuttle run is meant to take about a minute and take double the time to recover. Moving quickly through these efforts is relative for each person. Take the first few rounds to feel out your pace and gauge your body's ability to push. If you can perform this workout on a football or soccer field, it definitely makes measuring a little easier (300 yards is slightly shorter than 300 meters, but it will get the job done).

Scaling:
Reduce the distance of each shuttle run.

In case of injury or limitation, perform 700/900 meters on the Echo bike or 300/400 meters on the C2 rower.

Intermediate option:
Same as Rx’d.

Beginner option:
7 rounds, each for time, of:
150-meter shuttle run

The shuttle run is 25 meters out, 25 meters back, 50 meters out, 50 meters back.

Rest 2 minutes between rounds.

Coaching cues:
When you change directions on a shuttle run, you must anticipate the turn. Stay lower to the ground as you change direction and accelerate into the next straightaway.

Resources:
Shuttle Run Tips

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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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For time:
Row 5,000 meters

Post time to comments.

Compare to 221012.

Stimulus and Strategy:
Today’s workout is an endurance test. Look back at your previous time to help determine an appropriate pace. Experienced athletes should try for a PR in this benchmark. Intermediate athletes should perform this workout as prescribed, while newer athletes (new to this volume on the machine) should reduce the distance to complete the row in no more than 25 minutes.

Scaling:
Reduce the total distance.

In case of injury or limitation, consider using a different machine that allows for pain-free range of motion. If you use a bike, double the distance.

Intermediate option:
Same as Rx’d.

Beginner option:
For time:
Row 3,500 meters

Coaching cues:
With each stroke on the rower, focus on driving through your heels and keep your arms as straight as possible for as long as possible. Think of the drive portion of each rowing stroke like the first and second pull of a clean. The arms don’t bend until the legs finish their job.

Resources:
Rowing Technique Tips
Rowing: Body Position Tips
Rowing: Faults and Fixes

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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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For time:
1,600-meter run
Rest 3 minutes
800-meter run
Rest 2 minutes
400-meter run
Rest 1 minute
200-meter run

Post time to comments.

Compare to similar 250113.

Stimulus and Strategy:
Try to hit each of today’s running intervals as quickly as your capacity allows. Today is a day when most athletes can tackle the effort as prescribed. If you are alone, have a goal in mind for each interval. If you are training with a buddy or a group, keep up with someone who will challenge your pace.

Scaling:
To reduce the volume, cut the distances in half.

Today is a day when most athletes can perform this as prescribed. However, if you are new or less experienced, complete the beginner option and potentially perform each effort with a combination of running and walking.

In case of injury or limitation, for the 1,600-meter run, perform 3,500/5,000 meters on the Echo bike or 1,600/2,000 meters on the rower. 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:
Same as Rx’d.

Beginner option:
For time:
800-meter run
Rest 3 minutes
400-meter run
Rest 2 minutes
200-meter run
Rest 1 minute
100-meter run

Coaching cues:
Check your running posture. Relax your shoulders, keep your torso upright, and set your gaze directly ahead of you. Maintaining a neutral spine and sound running posture will allow for more efficient running technique, reduced fatigue, and improved recovery.

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

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For time:
25 power snatches
25-calorie Echo bike
25 power snatches
25-calorie Echo bike
25 power snatches

♀ 55-lb barbell
♂ 75-lb barbell

Post time to comments.

Stimulus and Strategy:
Today’s workout is a play on the classic Hero workout Randy. Attack this effort just as you would any Hero workout. You should sprint right from the start — complete as many touch-and-go snatches as you can, and race through the calories on the bike. Don’t try to game the workout or pace it. Push the pedal to the floor and hang on. The loading of the barbell is light, so make sure you choose a weight with which you can perform 1 or 2 sets of 15 unbroken reps.

Scaling:
Reduce the load of the barbell. Reduce the reps of the snatches and the calories on the bike.

To reduce the complexity of the power snatches, consider hang power snatches or muscle snatches.

In case of injury or limitation, for the power snatches, perform dumbbell snatches or consider power cleans if there is an overhead limitation. For the bike, substitute any machine you have available. If you have no machines, perform 12 50-foot shuttle runs (25 feet out and 25 feet back).

Intermediate option:
For time:
25 power snatches
20-calorie Echo bike
25 power snatches
20-calorie Echo bike
25 power snatches

♀ 45-lb barbell
♂ 65-lb barbell

Beginner option:
For time:
15 power snatches
15-calorie Echo bike
15 power snatches
15-calorie Echo bike
15 power snatches

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
On the return of the barbell on the power snatches, remember to pull your chest up and lower your hips as you lower the barbell to the ground. As you fatigue, avoid bending at the hips and rounding your back.

Resources:
The Power Snatch
Rogue Echo Bike

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3 rounds for time of:
10 ring muscle-ups
20 alternating weighted single-leg squats
400-meter run

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Post time to comments.

Stimulus and Strategy:
Today's workout is a triplet that combines higher-skill elements with a monostructural movement. The weighted single-leg squat presents a slightly greater challenge compared to the unloaded variation; however, using the weight as a counterbalance may allow for better torso positioning during the movement. With that said, if you have not “mastered” the basic single-leg squat, do not attempt to add weight in today’s workout. Get in some practice with the weighted variation prior to the workout, but when it is go time, perform the movement unloaded. For the ring muscle-ups, choose an option that allows you to complete your reps in 2 minutes or less each round. On the run, push the pace if your “wobbly” legs let you.

Scaling:
Reduce the load of the dumbbell. Reduce the reps of the ring muscle-ups and single-leg squats. Reduce the distance of the run.

To reduce the complexity of the ring muscle-ups, perform jumping muscle-ups or a low-ring transition. For the weighted single-leg squats, perform these with no weight. You may also consider single-leg squats with your non-squatting foot wrapped around the heel of your squatting foot.

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 single-leg squats, consider a reverse lunge or an air squat. For the ring muscle-ups, consider a ring row + a push-up.

Intermediate option:
3 rounds for time of:
5 jumping muscle-ups
20 alternating single-leg squats
400-meter run

Beginner option:
3 rounds for time of:
5 low-ring muscle-up transitions
20 alternating reverse lunges
200-meter run

Coaching cues:
When performing muscle-ups, avoid dropping straight down from the rings after a successful rep. This will break your kip rhythm and prevent you from stringing reps together. Instead, press away from the rings at the top, counterbalancing with your toes in front of the rings, before moving into the kip for your next rep.

Resources:
The Kipping Ring Muscle-Up
Pose Running Drills | Lean and Pull
Low-Ring Muscle-Up Transition
Ring Muscle-Up Scaling
The Single-Leg Squat
Single-Leg Squat Scaling

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Complete as many rounds and reps as possible in 20 minutes of:
20 lateral burpees over the dumbbell
20 alternating dumbbell hang clean-to-overheads
200-meter row

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout is a grind. Move at a consistent pace and aim to complete at least 4 rounds. The loading of the dumbbell should allow you to complete your reps in 2 sets or less in each round. If you need a place to slow down and recover, do that on the rower. In workouts like these, take it one round at a time and don’t get ahead of yourself or bother looking at the clock — it will only disappoint you.

Scaling:
Reduce the load of the dumbbell. Reduce the reps of the burpees and the hang clean-to-overheads. Reduce the distance on the rower.

To reduce the complexity of the lateral burpees over the dumbbell, perform these as standard burpees. For the hang clean-to-overheads, consider muscle clean and shoulder presses or kettlebell swings.

In case of injury or limitation, for the row, consider a 200-meter run or a 400-meter bike. For the lateral burpees over the dumbbell, perform up-downs over the dumbbell or in place. For the dumbbell hang clean-to-overheads, perform hang clean and shoulder presses with a medicine ball or a single-arm Russian kettlebell swing if there is an overhead limitation.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
20 lateral burpees over the dumbbell
20 alternating dumbbell hang clean-to-overheads
200-meter row

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
10 burpees
10 alternating dumbbell hang clean-to-overheads
200-meter row

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
During the row, ensure you maintain the proper sequencing of each pull for the most efficiency and power output, and to preserve your energy and push harder for longer. Think about moving through each pull by initiating with a leg drive, then shifting your hips back, and finally pulling with your arms. On the return, it’s the opposite — the arms straighten, the hips flex, and then the legs bend.

Resources:
Rowing Technique Tips

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3 rounds for time of:
400-meter run
30 GHD sit-ups
100-foot front-rack walking lunge

♀ 65 lb
♂ 95 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is a bit of a midline mash-up. Expect the GHD sit-ups and the front-rack lunges to conflict with one another and make running more challenging. Aim to complete this workout in about 20 minutes or less. Choose a weight for the lunges that allows you to complete the distance in 2 sets or less in each round. If you are not familiar with the GHD sit-up or are not consistently performing the movement, reduce the reps and range of motion.

Scaling:
Reduce the loading of the barbell. Reduce the reps of the GHD sit-ups. Reduce the distance of the run and the front-rack lunge.

To reduce the complexity of the GHD sit-ups, limit the range of motion. For the front-rack lunges, consider using a pair of dumbbells to help minimize issues with the rack position.

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 GHD sit-ups, perform V-ups or sit-ups. For the front-rack lunge, perform this movement with no weight or consider a low box step-up.

Intermediate option:
3 rounds for time of:
400-meter run
20 GHD sit-ups to parallel
100-foot front-rack walking lunge

♀ 55 lb
♂ 75 lb

Beginner option:
3 rounds for time of:
200-meter run
20 AbMat sit-ups
50-foot walking lunge

Coaching cues:
For the front-rack walking lunge, step long, keep your chest up, and drive through your front heel. Avoid letting your knee cave inward.

Resources:
Running Drills | Pose Alignment
The GHD Sit-Up
The Front-Rack Lunge
GHD Sit-Up Progressions
The AbMat Sit-Up
The Walking Lunge

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For 6 rounds, complete 1 minute of:
45 double-unders
Max kettlebell swings in the remaining time

Rest 1 minute between rounds. Score is total number of kettlebell swings.

♀ 53-lb kettlebell
♂ 70-lb kettlebell

Post reps to comments.

Stimulus and Strategy:
Today’s workout contains 6 sprint-style intervals. In order to get the most out of this effort, choose a jump rope variation that gives you around 30 seconds to perform kettlebell swings. The kettlebell loading should be something heavier than you may normally swing, but manageable enough that you can swing it for the entirety of the remaining time in the interval.

Scaling:
Reduce the loading of the kettlebell. Reduce the reps of the double-unders.

To reduce the complexity of the jump rope, consider performing single-unders. For the kettlebell swings, reduce the range of motion.

In case of injury or limitation, for the double-unders, perform penguin taps or consider 7/9 calories on a bike. For the kettlebell swings, perform single-arm swings or kettlebell sumo deadlifts.

Intermediate option:
On a 1-minute clock for 6 rounds, complete:
20 double-unders
Max kettlebell swings in the remaining time

Rest 1 minute between rounds. Score is total number of kettlebell swings.

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Beginner option:
On a 1-minute clock for 6 rounds, complete:
20 single-unders
Max Russian kettlebell swings in the remaining time

Rest 1 minute between rounds. Score is total number of kettlebell swings.

♀ 18-lb kettlebell
♂ 26-lb kettlebell

Coaching cues:
For the kettlebell swings, drive through your heels, squeeze your glutes at the top, and finish with your chest proud.

Resources:
The Double-Under
The Kettlebell Swing
The Single-Under
The Russian Kettlebell Swing

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3 rounds for time of:
800-meter run
30 GHD hip and back extensions

Post time to comments.

Stimulus and Strategy:
In today’s workout, we lengthen out the time domain and focus on kinesthetic awareness. The glute-ham developer (GHD) is a powerful piece of equipment that can help you develop midline stabilization and an understanding of where your body is in space. Choose a variation of the GHD movement that allows you to stay in control and work through quality reps. Push the pace on the runs as you are able.

Scaling:
Reduce the reps of the GHD hip and back extensions. Reduce the distance of the run.

To reduce the complexity of the GHD hip and back extensions, perform back extensions or hip extensions.

In case of injury or limitation, for the GHD hip and back extensions, perform good mornings or unloaded Jefferson curls. For the run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower.

Intermediate option:
3 rounds for time of:
800-meter run
20 GHD back extensions

Beginner option:
3 rounds for time of:
400-meter run
15 GHD hip extensions

Coaching cues:
Take your time on the hip and back extensions. Focus on moving each body part independently of the other. Initiate the movement with trunk flexion, followed by flexing at the hip, and then reclaiming trunk extension in the bottom position. In the lifting phase, the trunk moves back into flexion as the hips extend, and the movement finishes with the trunk extended and parallel to the floor. Watch the movement demonstration carefully to get the best understanding of this movement.

Resources:
Running | Position Drill
The GHD Hip and Back Extension
The GHD Back Extension
The GHD Hip Extension
The GHD Hip, Back, and Hip and Back Extensions

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On a 25-minute clock, complete 5 rounds of:
Echo bike for 50 seconds, rest 10 seconds
Echo bike for 40 seconds, rest 20 seconds
Echo bike for 30 seconds, rest 30 seconds
Echo bike for 20 seconds, rest 40 seconds
Echo bike for 10 seconds, rest 50 seconds

Post total distance biked to comments.

Stimulus and Strategy:
It’s just you and a bike in today’s workout. Manage your pace based on the duration of each effort. As the time of the work intervals decreases, push the pace harder. Pay attention to the cadence or RPMs on the monitor. Try to maintain a consistent cadence or challenge yourself to increase your cadence as the time decreases.

Scaling:
Reduce the number of rounds.

In case of injury or limitation, perform today’s effort on any machine available.

Intermediate option:
Same as Rx’d.

Beginner option:
On a 25-minute clock, complete 3 rounds of:
Echo bike for 50 seconds, rest 10 seconds
Echo bike for 40 seconds, rest 20 seconds
Echo bike for 30 seconds, rest 30 seconds
Echo bike for 20 seconds, rest 40 seconds
Echo bike for 10 seconds, rest 50 seconds

Coaching cues:
When riding the Echo bike, sit tall, keep your core engaged, and think about smooth, controlled power — no jerky movements.

Resources:
Rogue Echo Bike

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Strict Nicole

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-rep strict pull-ups

Post the number of pull-ups completed for each round to comments.

Compare to 241224.

Stimulus and Strategy:
This variation of the classic workout Nicole calls for strict pull-ups. Use the run as recovery for the next set of pull-ups. Athletes should aim to complete around 5-6 sets within the 20-minute timeframe. Choose an option for the strict pull-ups that allows you to work on a weakness.

Scaling:
To limit the total amount of volume, you can cap your pull-ups in each round. For example, perform only 3-5 strict pull-ups per round instead of pushing to failure.

If you have strict pull-ups but are unable to perform at least 5 reps, begin each set with a max set of strict pull-ups, then stay on the bar for a max set of kipping pull-ups. If you do not yet have strict pull-ups, perform a moderately challenging version of banded strict pull-ups or ring rows.

In case of injury or limitation, perform 800/1,000 meters on a bike or 400/500 meters on a rower. For the strict pull-ups, you can perform a single-arm dumbbell bent-over row.

Intermediate option:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-rep strict pull-ups + kipping pull-ups

If you have strict pull-ups, but are unable to perform at least 5 reps, begin each set with a max set of strict pull-ups, and then stay on the bar for a max set of kipping pull-ups.

Beginner option:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-rep banded strict pull-ups

Coaching cues:
Strict doesn’t mean slow. Pull your chin over the bar quickly by driving your elbows to the ground and keeping a tight body position.

Resources:
Running Warm-Up
The Strict Pull-Up

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