CrossFit's Workout Of The Day

5 rounds for time of:
2 rope climbs to 15 feet
15 GHD sit-ups
20 box jumps*

*Step down from the box.

♀ 20-inch box
♂ 24-inch box

Post time to comments.

Stimulus and Strategy:
This triplet is all bodyweight movement, but it will boost your heart rate and leave your legs feeling heavy. Shoot to complete the early rounds in 3 minutes or less to account for fatigue later on. Finish the rope climbs in under 1 minute. If you have a rope climb, but not 2 in less than 60 seconds, scale to 1 rep per round. Otherwise, scale to a pull-to-stand and work on keeping the hips off the ground. The GHD sit-up sets should be fast. If you haven't been on the GHD recently, scale to parallel. If you've never been on it, practice a few as you warm up, but perform either weighted or unweighted AbMat sit-ups in the workout. Use the box jumps to either recover or push the pace, depending on how you're feeling. Complete the reps in less than 90 seconds or scale the height of the jump, even if it's to just a few inches off the floor.

Intermediate option:
5 rounds for time of:
1 rope climb to 15 feet
10 GHD sit-ups to parallel
20 box jumps*

*Step down from the box.

♀ 20-inch box
♂ 24-inch box

Beginner option:
5 rounds for time of:
3 pull-to-stands
10 AbMat sit-ups 15 box step-ups *

*Step down from the box.

♀ 12-inch box
♂ 12-inch box

Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The GHD Sit-Up
The Box Jump
The GHD Sit-Up Progression
The AbMat Sit-Up
The Modified Rope Climb | Pull-to-Stand
The Box Step-Up

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Hang power snatch 2-2-2-2-2-2-2-2-2-2 reps

Compare to similar 230122.

Post loads to comments.

Stimulus and Strategy:
Today's workout is a heavy day. Keep in mind that heavy is relative to each athlete. Be sure to keep track of your heaviest lift, so you can compare it to future lifts. Start between 60-70% of your 1-rep max, and take small jumps, building from there. Rest about 2 minutes between sets. Increase loading across each lift if possible. If you miss a lift, reduce the weight and make the needed corrections before building back up.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Hang Power Snatch

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Topsy

Complete as many rounds and reps as possible in 25 minutes of:
3 muscle-ups
8 thrusters
17-calorie row

♀ 75-lb barbell
♂ 115-lb barbell

Compare to 250627.

Post rounds and reps to comments.

Stimulus and Strategy:
Today's workout is in honor of McCoy “Topsy” Turner. Turner was a beloved member of the CrossFit community and a former Seminar Staff Flowmaster, who died by suicide on March 8, 2025, after a long battle with complex post-traumatic stress. Turner served for 17 years in the Royal Navy, specializing as an exercise rehabilitation instructor. He was part of Operation Herrick when he served in Afghanistan before relocating to Bali and continuing his work in CrossFit education. Turner worked more than 250 seminars and exemplified excellence and service. Known for his warmth, kindness, and extreme selflessness, he touched the lives of many. Turner is survived by his sons, Brodie and Tommy.

This Hero workout is a triplet where you should attempt to move at a consistent pace throughout. Choose a thruster loading and ring muscle-up volume that allows you to complete unbroken sets each round. Row at a pace that allows for some recovery. Since this is a Hero workout, attempt it Rx'd if you can perform the movements safely and effectively, even if the intended stimulus is not met. Embrace the challenge.

Intermediate option:
Complete as many rounds and reps as possible in 25 minutes of:
3 jumping muscle-ups
8 thrusters
17-calorie row

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
Every 5 minutes for 25 minutes, complete:
3 low-ring muscle-up transitions
8 thrusters
12-calorie row

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Kipping Muscle-Up
The Thruster
Rowing Technique Tips
The Jumping Ring Muscle-Up
Low-Ring Muscle-Up Scaling
CrossFit Hero and Tribute Workouts

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Complete as many rounds and reps as possible in 8 minutes of:
8 box jumps
1 rope climb to 15 feet

♀ 20-inch box
♂ 24-inch box

Post rounds and reps to comments.

Stimulus and Strategy:
Today's workout is a sprinty, lower-body push to upper-body pull couplet that will have you wishing there were more rope climbs.Get ready for 80 or more box jumps with a quick rope climb between sets to break them up. Each set of box jumps should be completed between 20 and 40 seconds, even with a step down. The rope climbs should be completed in less than 40 seconds, including transition time and rest. Most of you should try to complete 8-10 rounds, with some moving a little slower and some advanced athletes pushing beyond 12 rounds. Make choices that allow for intensity over task accomplishment. If we always train slowly, we will always be slow.

Intermediate option:
Complete as many rounds and reps as possible in 8 minutes of:
8 box jumps
1 rope climb to 12 feet

♀ 20-inch box
♂ 24-inch box

Beginner option:
Complete as many rounds and reps as possible in 8 minutes of:
8 box jumps
1 pull-to-stand

♀ 12-inch box
♂ 12-inch box

Resources:
The Box Jump
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Modified Rope Climb | Pull-to-Stand

Find a gym near you:
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For time:
21 hang power cleans, first weight
15/21-calorie row
15 hang power cleans, second weight
10/15-calorie row
9 hang power cleans, third weight
7/9-calorie row

Rest 5 minutes

21 box jumps
15/21-calorie row
15 box jumps
10/15-calorie row
9 box jumps
7/9-calorie row

♀ 95/105/120-lb barbell and a 20-inch box
♂ 135/155/175-lb barbell and a 24-inch box

Stimulus and Strategy:
Today’s effort is two descending rep-scheme efforts with a 5-minute rest between each. Go into each piece with a “sprint” mentality. In the first part, the loading of the cleans increases, and the reps decrease. Expect the pulling redundancy to be in full effect. Focus on getting full hip extension and driving your elbows around the bar. In both efforts, push the pace on the rower as you are able. Work hard and have fun today.

Intermediate option:
For time:
21 hang power cleans, first weight
15/21-calorie row
15 hang power cleans, second weight
10/15-calorie row
9 hang power cleans, third weight
7/9-calorie row

Rest 5 minutes

21 box jumps
15/21-calorie row
15 box jumps
10/15-calorie row
9 box jumps
7/9-calorie row

♀ 75/85/95-lb barbell and a 20-inch box
♂ 115/125/135-lb barbell and a 24-inch box

Beginner option:
For time:
12 hang power cleans, first weight
9/12-calorie row
9 hang power cleans, second weight
7/9-cal row
6 hang power cleans, third weight
5/6-calorie row

Rest 5 minutes

12 box jumps
9/12-calorie row
9 box jumps
7/9-calorie row
6 box jumps
5/6-calorie row

♀ 35-lb barbell and an 8-inch box
♂ 45-lb barbell and a 12-inch box

Resources:
The Hang Power Clean
Rowing Technique Tips
The Box Jump

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Open Workout 26.1

For time:
20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots

♀ 14-lb medicine ball to a 9-foot target and a 20-inch box
♂ 20-lb medicine ball to a 10-foot target and a 24-inch box

Time cap: 12 minutes

Visit the CrossFit Games website for full details, including Scaled, Foundations (beginner), and Age-Group variations of the workout. Adaptive versions of the workout can be found through WheelWOD.

Resources:
The Wall-Ball Shot
Box Jump-Over Variations
CrossFit Open Workout 26.1

Visit the CrossFit Games website for full details, including Scaled, Foundations (beginner), and Age-Group variations of the workout.

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2 rounds for total rounds and reps:
Complete as many rounds as possible in 3 minutes of:
100-meter run
10 pull-ups

Followed immediately by as many reps as possible in 3 minutes of:
Freestanding handstand hold*

Rest 2 minutes before starting the second round.
*Every second of the handstand hold is a rep.

Post rounds and reps to comments.

Stimulus and Strategy:
This workout is a back-to-back combination of a sprint couplet and a high-skill gymnastics hold with a brief rest between rounds. Shoot to get at least 2 rounds in the first AMRAP by sprinting as fast as possible. Then, flip a switch, slow down, and try to manage a higher-skill movement under fatigue. Push the runs faster than usual and scale the pull-ups as needed to minimize rest. Remain on your hands for 5 seconds at a time on the handstand holds; it’s OK to shuffle a bit. If a 5-second freestanding inversion isn't manageable, scale to a handstand hold on the wall, a pike handstand hold, or a plank variation. The goal is to accumulate at least 1 minute of the hold across the 3-minute AMRAP. Complete this whole sequence twice with no rest between AMRAPs and 2 minutes of rest between rounds.

Intermediate option:
2 rounds for total rounds and reps:
Complete as many rounds as possible in 3 minutes of:
100-meter run
5 pull-ups

Followed immediately by as many reps as possible in 3 minutes of:
Handstand hold against the wall *

Rest 2 minutes between starting the second round.
*Every second of the handstand hold is a rep.

Beginner option:
2 rounds for total rounds and reps:
Complete as many rounds as possible in 3 minutes of:
100-meter run
5 jumping pull-ups

Followed immediately by as many reps as possible in 3 minutes of:
Pike hold *

Rest 2 minutes between rounds.
*Every second of the pike hold is a rep.

Resources:
Running | Pulling and Foot Tapping
The Kipping Pull-Up Jumping Pull-Up Progression
The Freestanding Handstand Hold
Handstand Hold Progression
Handstand Hold Scaling

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For time:
30 box jump-overs
150 air squats
1,600-meter run

♀ 24-inch box
♂ 30-inch box

Post time to the comments.

Stimulus and Strategy:
Today's workout is a moderate-duration chipper. Expect the box jump-overs with the higher box to exhaust your legs and make the air squats more difficult. Keep moving through the air squats, even if your legs are tired from the box jump-overs. If needed, slow your pace, breathe, and keep on moving. The combination of box jump-overs and air squats will also likely make the start of the run more difficult. Plan to get yourself moving, find a rhythm, and empty the tank to finish strong.

Intermediate option:
For time:
30 box jump-overs
120 air squats
1,200-meter run

♀ 20-inch box
♂ 24-inch box

Beginner option:
For time:
30 box step-overs
50 air squats
800-meter run

♀ 12-inch box
♂ 20-inch box

Resources:
Box Jump-Over Variations
The Air Squat
Running | Partner Falling Drill
The Box Step-Over

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21-15-9 reps for time of:
Dumbbell box step-overs
Chest-to-bar pull-ups

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

Post time to the comments.

Stimulus and Strategy:
Today, you'll take on a grippy workout that will challenge you to be smart about breaks, while still pushing intensity. Choose a load that allows you to continue moving with minimal breaks on the dumbbell box step-overs. Plan to hold the dumbbells at your sides in a farmers-carry position. Scale the pull-ups as needed for you to complete the reps in 1-3 sets each round. The descending rep scheme should allow you to keep the intensity up even as your grip and shoulders fatigue.

Intermediate option:
21-15-9 reps for time of:
Dumbbell box step-overs
Pull-ups

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

Beginner option:
21-15-9 reps for time of:
Dumbbell box step-overs
Jumping pull-ups

♀ 15-lb dumbbells and a 12-inch box
♂ 25-lb dumbbells and a 12-inch box

Resources:
The Dumbbell Box Step-Over
The Kipping Chest-to-Bar Pull-Up
The Kipping Pull-Up
Jumping Pull-Up Progression

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Complete as many rounds and reps as possible in 9 minutes of:
12 alternating dumbbell hang snatches
6 dumbbell overhead squats, left arm
6 dumbbell overhead squats, right arm
12 lateral jumps over the dumbbell

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post reps to comments.

Stimulus and Strategy:
Today, we have a short AMRAP with some intended pressing interference between the snatches and overhead squats. Efficient use of your hips in the snatch will save your shoulders a bit for the overhead squats. Keep your working arm locked out in the overhead squat to maintain the ability to push through fatigue. Use the lateral jumps to catch your breath and allow your shoulders to rest before starting the next set of snatches.

Intermediate option:
Complete as many rounds and reps as possible in 9 minutes of:
12 alternating dumbbell hang snatches
6 dumbbell overhead squats, left arm
6 dumbbell overhead squats, right arm
12 lateral jumps over the dumbbell

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
Complete as many rounds and reps as possible in 9 minutes of:
12 alternating dumbbell hang snatches
6 dumbbell overhead reverse lunges, left arm
6 dumbbell overhead reverse lunges, right arm
12 lateral steps over the dumbbell

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Resources:
The Dumbbell Hang Power Snatch
The Dumbbell Overhead Squat

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7 rounds for time of:
7 deadlifts
5 hang power cleans
3 bar muscle-ups

♀ 105 lb
♂ 155 lb

Post time to comments.

Stimulus and Strategy:
Today's workout is a triplet that will help prepare you for the Open, challenging you to hang onto the barbell for a higher-volume workout. Shoot to complete the deadlifts and hang power cleans in under 30 seconds each, never breaking more than once. Plan to go straight from the deadlifts into the hang power cleans each round — if you need a break, take it before the final deadlift to go straight into the hang power cleans. Choose a bar muscle-up number and/or variation that allows you to complete the reps in under 45 seconds each round. If you are working on performing the Rx'd variation of the bar muscle-ups, scale the volume to just a single rep each round. Expect the deadlifts and cleans to have a compounding effect on the bar muscle-ups. Pause before jumping up to the bar and maximize the efficiency of your kip.

Intermediate option:
5 rounds for time of:
7 deadlifts
5 hang power cleans
3 bar muscle-ups

♀ 75 lb
♂ 115 lb

Beginner option:
5 rounds for time:
7 deadlifts
5 hang power cleans
5 jumping chest-to-bar pull-ups

♀ 35 lb
♂ 45 lb

Resources:
The Deadlift
The Hang Power Clean
The Kipping Bar Muscle-Up
The Jumping Chest-to-Bar Pull-Up

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2 rounds for time of:
20/25-calorie row*
30 single-leg squats
20/25-calorie row*
90 box step-ups

*Complete the calories on any machine.

♀ 20-inch box
♂ 24-inch box

Post time to comments.

Stimulus and Strategy:
This workout will challenge endurance and lower-body stamina with a variety of unilateral movements. Expect the movement redundancy to lead to a substantial amount of lower-body muscular fatigue. On the rower, plan to move at a steady pace to complete each set in under 2 minutes. The single-leg squats will likely be the most demanding part of this workout. Expect the step-ups to be time-consuming. The goal is working at a consistent pace and trying to complete each set of 90 reps in under 4:30.

Intermediate option:
2 rounds for time of:
20/25-calorie row*
20 single-leg squats, hook behind the heel
20/25-calorie row*
90 box step-ups

*Complete the calories on any machine.

♀ 20-inch box
♂ 24-inch box

Beginner option: 2 rounds for reps of:
2-minute max-calorie row
2-minute max reverse lunges
2-minute max-calorie row
2-minute max box step-ups

Perform no more than 30 reverse lunges in each interval.

♀ 12-inch box
♂ 18-inch box

Resources:
Rowing
The Single-Leg Squat
The Box Step-Up
Single-Leg Squat Scaling

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For time:
2-minute plank hold
30 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
20 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
10 box jump-overs
100-meter dumbbell farmers carry

♀ 35-lb dumbbells and a 20-inch box
♂ 50-lb dumbbells and a 24-inch box

Post time to comments.

Stimulus and Strategy:
Today, you'll take on a descending box jump-over challenge with plank holds and farmers carries mixed in. This will serve as midline work made extra challenging, thanks to an elevated heart rate. Aim to complete the plank holds and farmers carries in 2 sets or less. Make sure you hold a sound hollow position through all plank-hold efforts. If your hips begin to sag or pike, scale the movement. Move as quickly as you can during the box jump-overs, while maintaining confidence with each jump. Remember to stand tall with the dumbbells and move through the farmers carries with your shoulders pulled back and down.

Intermediate option:
For time:
2-minute plank hold
30 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
20 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
10 box jump-overs
100-meter dumbbell farmers carry

♀ 20-lb dumbbells and a 20-inch box
♂ 35-lb dumbbells and a 24-inch box

Beginner option:
For time:
1-minute plank hold
20 box jump-overs
100-meter dumbbell farmers carry
1-minute plank hold
15 box jump-overs
100-meter dumbbell farmers carry
1-minute plank hold
10 box jump-overs
100-meter dumbbell farmers carry

♀ 10-lb dumbbells and a 12-inch box
♂ 15-lb dumbbells and a 20-inch box

Resources:
The Plank Hold
Plank Variations
Box Jump-Over Variations
The Dumbbell Farmers Carry

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On a 90-second clock, complete 5 rounds for reps of:
200/250-meter row
Max-reps strict handstand push-ups

Rest 90 seconds

Then, on a 90-second clock, complete:
200/250-meter row
Max-reps strict ring dips

Rest 90 seconds

Post reps to comments.

Stimulus and Strategy:
Today’s workout consists of pulling and pressing intervals. The goal is to finish each row in 1 minute or less and have around 30 seconds to perform the strict pressing movement. The one-to-one work-to-rest ratio should allow for just enough rest and an opportunity to push the pace on each row.

Scaling:
Reduce the distance on the row.

To reduce the complexity of the strict handstand push-ups, decrease the range of motion by placing one or two AbMats or mats underneath your head. For the strict ring dips, perform foot-assisted ring dips.

In case of injury or limitation, for the row, perform a 200-meter run or 500/700-meter Echo bike. For the strict handstand push-ups, perform pike push-ups or seated dumbbell shoulder presses. For the strict ring dips, perform bench or box dips or banded tricep press-downs.

Intermediate option:
On a 90-second clock, complete 5 rounds for reps of:
200/250-meter row
Max-reps pike push-ups with feet on a box

Rest 90 seconds

Then, on a 90-second clock, complete:
200/250-m row
Max-reps foot-assisted ring dips

Rest 90 seconds

Beginner option:
On a 90-second clock, complete 5 rounds for reps of:
200/250-meter row
Max-reps dumbbell shoulder presses

Rest 90 seconds

Then, on a 90-second clock, complete:
200/250-meter row
Max-reps bench or box dips

Rest 90 seconds

♀ 15-lb dumbbells
♂ 20-lb dumbbells

Coaching cues:
On the strict handstand push-ups, as soon as the head touches the floor, drive through your palms, squeeze your belly tight, tuck your chin, and push your head through your arms.

Resources:
Rowing | Faults and Fixes
The Strict Handstand Push-Up
The Strict Ring Dip
The Pike Push-Up
Foot-Assisted Ring Dip Scaling Options
The Dumbbell Shoulder Press

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Hidalgo

For time:
Run 2 miles

Rest 2 minutes

20 squat cleans
20 box jumps
20 overhead walking lunges with a plate
20 box jumps
20 squat cleans

Rest 2 minutes

Run 2 miles

If you've got a 20-lb vest or body armor, wear it.

♀ 95-lb barbell, 20-inch box, 25-lb plate
♂ 135-lb barbell, 24-inch box, 45-lb plate

Compare to 111229.

Post time to comments.

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on Feb. 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks before his death, he was hit by an earlier explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers, Miles and Jared, and sister Carmen.

Stimulus and Strategy:
Happy New Year's Eve! Today’s workout is a Hero. If you have completed this workout in the past, look at your previous score to help navigate today’s attempt. Before the start of this workout, take a brief moment to remember why you are doing it — everybody has their own reasons. As always with a Hero workout, this is going to be a grind. Choose movement variations and loadings that allow you to keep moving.

Scaling:
Reduce the loading of the barbell and plate. Reduce the distance of each run. Reduce the reps of each movement.

To reduce the complexity of the squat cleans, perform a hang squat clean. For the box jumps, reduce the height of the box. For the overhead walking lunges, perform walking lunges with a single dumbbell in the goblet position.

In case of injury or limitation, for the run, perform 3,200/4,000 meters on the rower or ski erg or 7,000/10,000 meters on the Echo bike. For the squat cleans, perform power cleans, plus a front squat, or power cleans if there is a squatting limitation. For the box jumps, perform box step-ups. For the overhead walking lunges, perform walking lunges with no weight.

Intermediate option:
For time:
Run 2 miles

Rest 2 minutes

20 squat cleans
20 box jumps
20 overhead walking lunges with a plate
20 box jumps
20 squat cleans

Rest 2 minutes

Run 2 miles

♀ 65-lb barbell, 20-inch box, 15-lb plate
♂ 95-lb barbell, 24-inch box, 25-lb plate

Beginner option:
For time:
800-meter run

Rest 2 minutes

15 hang squat cleans
15 box step-ups
20 walking lunge steps
15 box step-ups
15 hang squat cleans

Rest 2 minutes

800-meter run

♀ 35-lb barbell and a 12-inch box
♂ 45-lb barbell and a 20-inch box

Coaching cues:
During the overhead walking lunges, press the plate into the sky. Think about the biceps being in line with the ears as you press up and pull back on the plate.

Resources:
Pose Running Drills | Lean and Pull
The Squat Clean
The Box Jump
The Plate Overhead Walking Lunge
The Hang Squat Clean
The Box Step-Up

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3 rounds for time of:
4 rope climbs to 15 feet
40 GHD sit-ups
100-meter dumbbell farmers carry

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Stimulus and Strategy:
In today’s workout, expect grip and midline fatigue to be a factor. Manage your reps on the rope climbs and be confident in your ability to complete the rep before attempting a climb. Use a load for the dumbbells that allows you to complete the distance in 2 sets or less. At the end of the day, choose options that allow you to complete the workout in 18 minutes or less. Use caution on the GHD — if you are not consistently using the GHD to perform sit-ups, consider the scaling options below.

Scaling:
Reduce the loading of the dumbbells. Reduce the reps of each movement.

To reduce the complexity of the GHD sit-ups, decrease the range of motion. For the rope climbs, reduce the height of the climb.

In case of an injury or limitation, for the GHD sit-ups, perform V-ups or AbMat sit-ups. For the rope climbs, perform pull-to-stands. For the dumbbell farmers carries, use one dumbbell or consider unloaded step-ups on a low box.

Intermediate option:
3 rounds for time of:
2 rope climbs to 12 feet
25 GHD sit-ups to parallel
100-meter dumbbell farmers carry

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
3 rounds for time of:
3 pull-to-stands
20 sit-ups
100-meter single-dumbbell farmers carry

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
On the GHD sit-ups, focus on lowering your body with bent legs, while maintaining tension in your abdominals. Then when you are ready to come up, straighten your legs by squeezing your thighs and driving your heels toward the foot pad.

Resources:
The Rope Climb (Basket)
The Rope Cimb (Wrapping)
The GHD Sit-Up)
The Dumbbell Farmers Carry
The Modified Rope Climb The AbMat Sit-Up

Find a gym near you:
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For time and total reps:
21 deadlifts
2 minutes of double-unders
2 minutes of burpees
15 deadlifts
2 minutes of double-unders
2 minutes of burpees
9 deadlifts
2 minutes of double-unders
2 minutes of burpees

♀ 225 lb
♂ 315 lb

Post the total number of double-unders and burpees completed and the time to complete the workout to comments.

Stimulus and Strategy:
Today’s workout is a combination of strength, stamina, and cardiorespiratory endurance. Keep in mind that this workout is not only for time, but also for total reps of double-unders and burpees. The loading of the barbell should be heavy, but allow you to complete the set of 21 in 4 sets or less, while maintaining proper form. If you are struggling to maintain a neutral spine, reduce the loading. Expect your heart rate to be significantly elevated after the double-unders and burpees. Take a few breaths to get yourself set before picking up the heavy barbell.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the double-unders, perform single-unders. For the burpees, perform up-downs.

In case of injury or limitation, perform sumo deadlifts with the barbell or a kettlebell. For the double-unders, perform lateral hops over a line or penguin taps. For the burpees, perform calories on any machine available.

Intermediate option:
For time and total reps:
21 deadlifts
2 minutes of double-unders
2 minutes of burpees
15 deadlifts
2 minutes of double-unders
2 minutes of burpees
9 deadlifts
2 minutes of double-unders
2 minutes of burpees

♀ 135 lb
♂ 205 lb

Beginner option:
For time and total reps:
15 deadlifts
1 minute of single-unders
1 minute of burpees
12 deadlifts
1 minute of single-unders
1 minute of burpees
9 deadlifts
1 minute of single-unders
1 minute of burpees

♀ 55 lb
♂ 75 lb

Coaching cues:
On the burpees, focus on jumping your feet up to your hands and landing on your heels. Doing so reduces extra steps and distributes the load to the stronger muscles of the posterior chain.

Resources:
The Deadlift
The Double-Under
The Burpee
The Single-Under

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Complete as many rounds and reps as possible in 16 minutes of:
20-calorie row
20 wall-ball shots
20 pull-ups

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

Post rounds and reps to the comments.

Stimulus and Strategy:
Today's workout is a triplet. Manage your pace on the rower to maintain consistent sets on the wall-ball shots and pull-ups. Aim to complete the wall-ball shots in two sets or fewer. For the pull-ups, don’t push to failure too soon. If necessary, consider smaller sets and quicker breaks.

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

To reduce the complexity of wall-ball shots, lower the height of the target. For the chin-over-bar pull-ups, perform jumping pull-ups.

In case of injury or limitation, perform the calories on any machine available. For the wall-ball shots, perform dumbbell thrusters. In case of a limitation, perform medicine-ball front squats or medicine-ball push presses to a target. For the chin-over-bar pull-ups, perform ring rows.

Intermediate option:
Complete as many rounds and reps as possible in 16 minutes of:
20-calorie row
15 wall-ball shots
10 pull-ups

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

Beginner option:
Complete as many rounds and reps as possible in 16 minutes of:
10-calorie row
10 wall-ball shots
10 ring rows

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

Coaching cues:
As your pull-ups begin to fatigue, focus on the back swing of your kip. Whether you are performing a kipping or a butterfly pull-up, the more you can press down in the back swing, the less pulling will be required to get your chin over the bar.

Resources:
Rowing Technique Tips
The Wall-Ball Shot
The Kipping Pull-Up
The Butterfly Pull-Up
The Ring Row

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12 rounds for time, starting with 1 and adding an exercise each round:
1 wall walk
2 candlestick rocks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats

Perform this workout like the "12 Days of Christmas" song. In Round 1, perform 1 wall walk. In Round 2, perform 2 candlestick rocks, then 1 wall walk. In Round 3, perform 3 burpees, 2 candlestick rocks, and 1 wall walk. Continue adding a new exercise each round.

Post time to comments.

Compare to 241225.

Stimulus and Strategy:
Today’s workout is all bodyweight movements. Scale the difficulty of each element so you can keep moving and perform the reps of each movement unbroken — more moving and less hook-gripping your shorts.

Scaling:
The exercises with the most reps are push-ups through jumping lunges — anywhere from 36 to 42 reps. Reduce the reps as needed or only perform the even rounds (i.e., in Round 1, perform 2 candlesticks, then 1 inchworm. In Round 2, complete 4 knee push-ups, 3 burpees, 2 candlesticks, then 1 inchworm. Continue adding two new exercises each even round).

To reduce the complexity of these bodyweight movements, reduce the range of motion. For example, on the wall walks, only take two steps toward the wall or perform inchworms. On the burpees, perform up-downs. On the handstand push-ups, perform dumbbell shoulder presses or pike push-ups. And for the single-leg squats, use a higher target, air squats, or even a narrow-stance air squat.

In case of injury or limitation, substitute equipment to preserve the movement function as much as possible, or choose an alternative suitable for your situation.

Intermediate option:
Same as Rx’d.

Beginner option:
12 rounds for time, starting with 1 and adding an exercise each round:
1 inchworm
2 candlestick rocks
3 burpees
4 push-ups from the knees
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 dumbbell shoulder presses
12 box step-ups

♀ 10-lb dumbbell, 12-inch box
♂ 15-lb dumbbell, 20-inch box

Perform the workout like the "12 Days of Christmas" song. In Round 1, perform 1 inchworm. In Round 2, perform 2 candlesticks, then 1 inchworm. In Round 3, perform 3 burpees, 2 candlesticks, then 1 inchworm. Continue adding a new exercise each round.

Coaching cues:
As you lower yourself to the bottom of an air squat, think about grabbing the floor with your toes and “screwing” your feet into the ground. This will keep your knees tracking your toes and your entire foot in contact with the ground.

Resources:
The Wall Walk
Candlestick Conditioning Drills
The Burpee
The Push-Up
The Walking Lunge
The Air Squat
The AbMat Sit-Up
The Jumping Squat
Jumping Lunge Tips
The Broad Jump
The Kipping Handstand Push-Up
The Single-Leg Squat
Push-Up From the Knees
The Dumbbell Press
The Box Step-Up

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Rest Day

Bring Back the Jump Rope: The Simple Tool You're Probably Ignoring

You said you'd do 10 minutes of jump rope and quit at 5, which means you just rediscovered what boxers and wrestlers never forgot: this simple tool will humble you and get you in serious shape. While most of our work with the jump rope shows up as double-unders in a workout, the single-under is a seriously legitimate conditioning implement that builds cardiovascular capacity, develops lower-leg resilience, and strengthens footwork and coordination with minimal impact. The irony: if you want better double-unders,

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Complete as many rounds and reps as possible in 10 minutes of:
10 chest-to-bar pull-ups
10-calorie Echo bike

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout is a couplet and gives Fran vibes. Expect your legs to get gassed by the bike, and at some point, your arms will reach stamina failure/fatigue. Manage your pace on the bike to allow yourself a chance to breathe and get oxygen into your system. Manage your reps on the pull-ups — don’t push yourself to failure too soon. Instead, consider smaller sets, like 5/5 or 4/3/3, with quick breaks.

Scaling:
Reduce the repetitions of each movement.

To reduce the complexity of the chest-to-bar pull-ups, decrease the range of motion.

In case of injury or limitation, for the chest-to-bar pull-ups, perform jumping pull-ups or ring rows. For the Echo bike, choose any available machine.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
8 pull-ups
8-calorie Echo bike

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
6 jumping pull-ups
6-calorie Echo bike

Rest 30 seconds after each set.

Coaching cues:
On the chest-to-bar pull-ups, consider placing your hands slightly wider on the pull-up bar than normal. This will reduce the range of motion and make it easier to get your chest to the bar.

Resources:
The Kipping Chest-to-Bar Pull-Up
Rogue Echo Bike
The Kipping Pull-Up
Jumping Pull-Up Progression

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For time:
800-meter run
400-meter back-rack barbell carry
200-meter walking lunge

♀ Bodyweight barbell
♂ Bodyweight barbell

Post time to comments.

Stimulus and Strategy:
Today’s workout is a grind. The goal is to keep moving. Push the pace of the run, but only as much as you can get back to your barbell and right to work on your back-rack carry. For the back-rack carry, take the barbell out of a rack, if possible. Otherwise, if necessary, reduce the load and take the barbell from the ground. The loading for the back-rack carry should be moderate and uncomfortable after the first 100-200 meters. Push through the doubt and challenge yourself to walk the entire distance without putting the barbell down. If you do have to put it down, remember, you’ll have to pick it back up and get it on your back. Shut out the negative thoughts and have fun with this challenge.

Scaling:
Reduce the distance of each movement. Reduce the loading of the barbell.

To reduce the complexity of the back-rack barbell carry, reduce the distance. For the walking lunge, perform a reverse lunge or reduce the range of motion.

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 back-rack barbell carry, perform the carry with one or two dumbbells in the front-rack position. For the walking lunge, perform low box step-ups.

Intermediate option:
For time:
800-meter run
400-meter back-rack barbell carry
200-meter walking lunge

♀ ¾-bodyweight barbell
♂ ¾-bodyweight barbell

Beginner option:
For time:
400-meter run
200-meter back-rack barbell carry
50-meter walking lunge

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
During the back-rack carry, place your hands just outside your shoulders and drive the elbows back toward the backside of your body. This will give your upper-back muscles a better opportunity to create a shelf to support the barbell.

Resources:
Pose Running Drills | Lean and Pull
The Back-Rack Barbell Carry
The Walking Lunge

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3 rounds for time of:
15 shoulder-to-overheads
30 burpee box jump-overs

♀ 95-lb barbell and a 20-inch box
♂ 135-lb barbell and a 24-inch box

Stimulus and Strategy:
Today’s workout is a grind with a bit of movement redundancy. Don’t expect this workout to be blazing fast; instead, think of this effort as smooth and steady. The loading of the barbell should be moderate. Some will be able to perform unbroken sets, while others should aim to break no more than once. For the shoulder-to-overheads, choose push presses or push jerks. The push press will have an increased cycle time, while the push jerk will help produce more reps. And the burpee box jump-overs are a marathon, not a sprint.

Scaling:
Reduce the loading of the barbell. Reduce the reps of the burpee box jump-overs.

To reduce the complexity of the shoulder-to-overheads, consider using a pair of dumbbells or performing shoulder presses at a reduced load. For the burpee box jump-overs, reduce the height of the box or perform burpee box step-overs.

In case of injury or limitation, for the shoulder-to-overheads, consider single-dumbbell shoulder presses or push presses. For the burpee box jump-overs, perform up-downs, plus box step-overs. If necessary, eliminate the box and perform up-downs.

Intermediate option:
3 rounds for time of:
15 shoulder-to-overheads
20 burpee box jump-overs

♀ 65-lb barbell and a 20-inch box
♂ 95-lb barbell and a 24-inch box

Beginner option:
3 rounds for time of:
15 shoulder-to-overheads
15 burpee box step-overs

♀ 35-lb barbell and a 12-inch box
♂ 45-lb barbell and a 20-inch box

Coaching cues:
As you dip in both the push press and push jerk, imagine running your shoulders and hips up and down a wall.

Resources:
The Push Press
The Push Jerk
Burpee Box Jump-Over Variations

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For time:
10 deadlifts
10 hang squat cleans
20 strict ring dips
8 deadlifts
8 hang squat cleans
16 strict ring dips
6 deadlifts
6 hang squat cleans
12 strict ring dips
4 deadlifts
4 hang squat cleans
8 strict ring dips
2 deadlifts
2 hang squat cleans
4 strict ring dips

♀ 145-lb barbell
♂ 205-lb barbell

Stimulus and Strategy:
Today’s workout is a challenging triplet with a descending rep scheme. The two weightlifting movements are difficult because of the moderate-to-heavy loading while the gymnastics exercise challenges your strict pressing stamina. Manage your reps and avoid pushing to failure early on. Expect the deadlifts to be the easier of the two weightlifting movements. Break the hang squat cleans as needed, but remember, the more you drop the bar, the more you have to pick it up.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the strict ring dips, perform foot-assisted ring dips or jumping ring dips. If you are choosing foot-assisted dips, use your feet or foot as much or as little as needed while still maintaining a full range of motion. For the deadlifts and hang squat cleans, use a pair of dumbbells or a medicine ball.

In case of injury or limitation, for the ring dips, perform box/bench dips or push-ups. For the deadlifts, consider sumo deadlifts with a barbell or kettlebell. For the hang squat cleans, consider breaking the movement into its component pieces of a hang power clean, plus a front squat. In case of a limitation, you could perform hang power cleans or front squats.

Intermediate option:
For time:
10 deadlifts
10 hang squat cleans
20 foot-assisted ring dips
8 deadlifts
8 hang squat cleans
16 foot-assisted ring dips
6 deadlifts
6 hang squat cleans
12 foot-assisted ring dips
4 deadlifts
4 hang squat cleans
8 foot-assisted ring dips
2 deadlifts
2 hang squat cleans
4 foot-assisted ring dips

♀ 105-lb barbell
♂ 155-lb barbell

Beginner option:
For time:
10 deadlifts
10 hang squat cleans
10 foot-assisted ring dips
8 deadlifts
8 hang squat cleans
8 foot-assisted ring dips
6 deadlifts
6 hang squat cleans
6 foot-assisted ring dips
4 deadlifts
4 hang squat cleans
4 foot-assisted ring dips
2 deadlifts
2 hang squat cleans
2 foot-assisted ring dips

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
With the heavier loading on the hang squat cleans, focus on jumping to full hip extension and getting the elbows around quickly so your elbows are high in the rack position.

Resources:
The Deadlift
The Hang Squat Clean
The Strict Ring Dip
Foot-Assisted Ring Dip Scaling Tips

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3 rounds for time of:
150 double-unders
50 GHD hip extensions
50 AbMat sit-ups

Post time to comments.

Stimulus and Strategy:
Today’s workout is an iteration of the Hero workout, Michael. In this version, the run is substituted with double-unders. For some, this variation may be faster. Choose an option for the jump rope that allows you to move on to the next exercise in 3 minutes or quicker. For the GHD hip extensions and AbMat sit-ups, remember to breathe, take small breaks if necessary, and keep moving.

Scaling:
Reduce the reps of each movement.

To reduce the complexity of the double-unders, perform as many reps/attempts as possible in 3 minutes. For the GHD hip extensions, perform a reduced range of motion or a superman hold on the GHD. For the AbMat sit-ups, perform feet-anchored sit-ups.

In case of injury or limitation, for the double-unders, perform single-unders or penguin taps. For the GHD hip extensions, perform unloaded good mornings or Superman arch-ups on the ground. For the AbMat sit-ups, perform a plank hold or hollow hold.

Intermediate option:
3 rounds for time of:
50 double-unders or 2 minutes of attempts
35 GHD hip extensions
35 AbMat sit-ups

Beginner option:
3 rounds for time of:
50 single-unders or 2 minutes of attempts
30-second GHD Superman hold
15 AbMat sit-ups

Coaching cues:
On the double-unders, as you jump up in the air, focus on flicking your wrists and handle of the jump rope down toward the ground.

Resources:
Need Double-Unders? Start Here.
The Double-Under
The GHD Hip Extension
The AbMat Sit-Up
The Single-Under

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Mary

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

Post rounds completed to comments.

Compare to 220726.

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

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

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

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

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

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

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

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

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

♀ 35-lb dumbbells
♂ 50-lb dumbbells

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

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

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

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

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

♀ 20-lb dumbbells
♂ 35-lb dumbbells

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

♀ 10-lb dumbbells
♂ 15-lb dumbbells

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

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

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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

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Angie

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Post time to comments.

Compare to 180102.

Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark and plays off of last week’s Cindy effort. Use Cindy, as well as any previous Angie attempts, to help you navigate today. This chipper should push your muscular stamina while being metabolically taxing. If you have never completed this workout before, the pull-ups and push-ups are the bulk of the work. Try to avoid any one exercise taking more than 8 minutes.

Scaling:
Reduce the repetitions of each movement.

To reduce the complexity of the movements, perform jumping pull-ups, push-ups from your knees, feet-anchored sit-ups, and air squats to a target.

In case of injury or limitation, perform ring rows in place of pull-ups, push-ups with your hands on a 30-inch box, a 2- to 3-minute plank hold (accumulated) in place of sit-ups, and lunges or low box step-ups for the squats.

Intermediate option:
For time:
60 pull-ups
60 push-ups
100 sit-ups
100 squats

Beginner option:
For time:
50 ring rows
50 push-ups from the knees
50 sit-ups
50 squats

Coaching cues:
For the sit-ups, touch your shoulder blades and hands on the floor at the bottom of the rep. At the top, get your shoulders in front of your hips.

Resources:
The Kipping Pull-Up
The Push-Up
The AbMat Sit-Up
The Air Squat

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

Use your hands to get over the barrier.

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

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

Scaling:
Reduce the loading of the kettlebells.

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

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

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

Use your hands to get over the barrier.

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

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

Use your hands to get over the barrier.

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

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

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

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

♀ 105 lb
♂ 155 lb

Post time to comments.

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

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

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

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

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

♀ 85 lb
♂ 125 lb

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

♀ 35 lb
♂ 45 lb

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

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

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