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

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

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

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post rounds and reps to the comments.

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

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

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

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

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

♀ 20-lb dumbbells
♂ 35-lb dumbbells

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

♀ 10-lb dumbbells
♂ 15-lb dumbbells

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

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

Find a gym near you:
View the CrossFit map

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:
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Rest Day

Love Them or Hate Them: The Definitive Guide to Burpees and Nine Burpee Workouts To Try

From its humble beginnings as a 1930s fitness test to its current status as one of CrossFit's most loved and hated movements, the burpee has earned its reputation as the ultimate bodyweight exercise that requires nothing but delivers everything. This article explores the history behind Royal H. Burpee's creation, breaks down the science of why it’s so effective, and provides nine burpee-forward workouts to help you master the exercise that builds both physical strength and mental resilience in equal measure.

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For time:
100 wall-ball shots
25 burpees
75 kettlebell swings
25 burpees
50 knees-to-elbows
25 burpees

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

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

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

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

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

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

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

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

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

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

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

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

Rest 2 minutes

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

Rest 2 minutes

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

Rest 2 minutes

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

♀ 75 lb
♂ 115 lb

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

Post total reps to comments.

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

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

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

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

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

Rest 2 minutes

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

Rest 2 minutes

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

Rest 2 minutes

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

♀ 55 lb
♂ 75 lb

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

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

Rest 2 minutes

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

Rest 2 minutes

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

♀ 35 lb
♂ 45 lb

Your score is the total number of burpees accumulated.

Note: The Beginner version only has 3 rounds.

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

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

Find a gym near you:
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3 rounds for time of:
30 alternating dumbbell snatches
30 burpee pull-ups

Set the pull-up bar 6 inches above your reach.

♀ 35 lb
♂ 50 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is a couplet with a bit of movement function interference. The loading of the dumbbell should allow you to maintain larger chunks of reps on the dumbbell snatches. If you can hang on and go unbroken through any of your sets, do it. For the burpee pull-ups, be smooth and methodical through your reps. Remember to breathe and pay attention to finishing the burpee directly underneath the pull-up bar, as this will increase efficiency and cycle times.

Scaling:
Reduce the load of the dumbbell. Reduce the reps of both movements.

To reduce the complexity of the dumbbell snatch, perform the movement from the hang position. For the burpee pull-ups, perform up-downs instead of burpees and lower the pull-up bar to allow you to use your legs more.

In case of injury or limitation, for the burpee pull-ups, perform up-downs in place of the burpees and ring rows for the pull-ups. For the dumbbell snatches, consider dumbbell cleans if there is an overhead limitation.

Intermediate option:
3 rounds for time of:
30 alternating dumbbell snatches
20 burpee pull-ups

Set the pull-up bar at your fingertips when your arms are extended overhead.

♀ 20 lb
♂ 35 lb

Beginner option:
3 rounds for time of:
15 alternating dumbbell snatches
15 burpee jumping pull-ups

Set the pull-up bar at the middle of your forearms when your arms are extended overhead.

♀ 10 lb
♂ 15 lb

Coaching cues:
In your burpees, pick a spot on the ground to put your chest. This spot should allow you to jump your feet or step your feet up directly underneath the pull-up bar.

Resources:
The Dumbbell Power Snatch
Burpee Pull-Up
Burpee Pull-Up Tips

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Complete as many reps as possible in 15 minutes of:
3 wall-ball shots
3 lateral burpees over the medicine ball
3-second L-sit hold

After each round, add 3 reps to the wall-ball shots and burpees, and add 3 seconds to the L-sit holds until time expires.

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

Post rounds and reps completed.

Stimulus and Strategy:
Today is a triplet of increasing repetitions and seconds. Expect the first few rounds to go quickly, and then slow down as the reps reach double digits. Use a weight for the medicine ball you can perform mostly unbroken. The burpees over the medicine ball are an added challenge because of the height of the ball, so make a conscious effort to jump a little higher than you normally would. On the L-sit hold, choose a variation that allows you to consistently hold for at least 10 seconds. What you perform your L-sit holds on is totally up to you — dumbbells, parallettes, boxes, or whatever you have available.

Scaling:
Reduce the loading of the medicine ball. Reduce the number of reps you increase each round by. Consider increasing by 1 or 2, instead of 3.

To reduce the complexity of the wall-ball shots, reduce the height of the target. For the burpees, step over the medicine ball or perform a regular burpee. For the L-sit hold, hold one leg straight with the other bent, or bend both legs.

In case of injury or limitation, for the wall-ball shots, perform medicine-ball front squats for an overhead limitation, or medicine-ball push presses for a squatting limitation. For the burpees, perform up-downs. For the L-sit holds, perform seated leg-raise holds with one or both legs.

Intermediate option:
Complete as many reps as possible in 15 minutes of:
3 wall-ball shots
3 lateral burpees over the medicine ball
3-second L-sit hold, both legs bent

After each round, add 3 reps to the wall-ball shots and burpees, and add 3 seconds to the L-sit holds until time expires.

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

Beginner option:
Complete as many reps as possible in 15 minutes of:
3 wall-ball shots
3 lateral burpees + step over the medicine ball
3-second seated leg raise hold, both legs bent

After each round, add 3 reps to the wall-ball shots and burpees, and add 3 seconds to the seated leg raise holds until time expires.

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

Coaching cues:
To encourage your body to raise your legs higher in the L-sit hold, try to bring your nose to your toes.

Resources:
The Wall-Ball Shot
The L-Sit Hold
L-Sit Scaling

Find a gym near you:
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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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4 rounds for total reps:
3 minutes of burpees
1 minute of muscle-ups

Post total reps to comments.

Stimulus and Strategy:
Today’s workout challenges you with some movement interference. Expect the push of the burpee and the push of the ring dip in the muscle-up to fatigue the upper-body pressing muscles. This effort will force you to minimize the involvement of the upper body in the burpee. Think of the burpee as “gracefully” falling to the floor. Keep in mind, there is no rest between movements or after rounds. The only rest is what you decide you need within the effort itself. Remember to breathe and don’t jump up to the rings unless you are confident you can perform a successful rep. Missed reps will cost you.

Scaling:
Reduce the time on the burpees or total number of rounds in the workout.

To reduce the complexity of the ring muscle-ups, perform jumping muscle-ups or low-ring transitions.

In case of injury or limitation, consider up-downs in place of the burpees. For the ring muscle-ups, consider ring row + push-ups.

Intermediate option:
4 rounds for total reps:
3 minutes of burpees
1 minute of jumping muscle-ups

Beginner option:
4 rounds for total reps:
2 minutes of burpees
1 minute of low-ring transitions

Coaching cues:
To reduce the amount of pushing on each burpee, focus on jumping your feet closer to your hands rather than pushing your chest away from the floor.

Resources:
The Burpee
The Kipping Muscle-Up
Jumping Ring Muscle-Up
Low-Ring Muscle-Up Transition Tips
Low-Ring Muscle-Up Scaling

Find a gym near you:
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Service Cup Workout 1

21-15-9-9 reps for time of:
Thrusters
Lateral burpees over the bar

♀ 65-lb barbell
♂ 95-lb barbell

Post time to the comments, and submit your score as part of the 2025 CrossFit Service Cup.

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

Resources:
The Thruster
Lateral Burpees Over the Bar

Find a gym near you:
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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

Find a gym near you:
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Complete as many rounds and reps as possible in 20 minutes of:
100-foot dumbbell farmers carry
10 dumbbell front squats
10 burpees
5 bar muscle-ups

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout is a longer-duration grind. Use a loading for the dumbbells that allows you to complete the farmers carry and front squats unbroken throughout the workout. Your goal should be to perform a round at least every 4 minutes. If you can move faster, do it. For intermediate athletes who are capable of performing bar muscle-ups, but not the volume of the prescribed workout, reduce the reps, and use this workout as an opportunity to practice and develop the skill.

Scaling:
Reduce the load of the dumbbells.

To reduce the complexity of the bar muscle-ups, consider jumping bar muscle-ups, chest-to-bar pull-ups, or chin-over-bar pull-ups.

In case of injury or limitation, for the dumbbell farmers carry, consider single-dumbbell carries or low box step-ups. For the dumbbell front squats, consider single-dumbbell goblet squats or unloaded air squats. For the burpees, consider up-downs. For the bar muscle-ups, consider low-ring muscle-up transitions or ring rows.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
100-foot dumbbell farmers carry
10 dumbbell front squats
10 burpees
5 chest-to-bar pull-ups

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
100-foot single-dumbbell farmers carry
10 single-dumbbell goblet squats
10 burpees
5 ring rows

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
As you make the transition in the bar muscle-up, try to find your feet as you look over the top of the pull-up bar.

Resources:
The Dumbbell Farmers Carry
The Dumbbell Front Squat
The Burpee
The Kipping Bar Muscle-Up
The Kipping Chest-to-Bar Pull-Up
The Ring Row

Find a gym near you:
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2 rounds for time of:
50 alternating dumbbell snatches
40 dumbbell lunges
30 lateral burpees over the dumbbell

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post time to comments.

Stimulus and Strategy:
Today’s workout contains two rounds with higher repetitions of each movement. With higher reps, manage your pace and move to rest minimally during your breaks. Athletes who want a challenge should go unbroken on the snatches and go right into the lunges. If you choose this route, buckle up and enjoy the ride. For the dumbbell lunges, carry the dumbbell however you like.

Scaling:
Reduce the load of the dumbbell. Reduce the repetitions of each exercise.

To reduce the complexity of the dumbbell snatches, perform hang dumbbell snatches. For the dumbbell lunges, perform without a dumbbell. For the lateral burpees over the dumbbell, perform burpees in place.

In case of an injury or limitation, for the dumbbell snatches, perform kettlebell swings or dumbbell cleans if there is an overhead limitation. For the dumbbell lunges, consider dumbbell step-ups to a low box or air squats to a target. For the lateral burpees over the dumbbell, perform up-downs.

Intermediate option:
2 rounds for time:
50 alternating dumbbell snatches
40 dumbbell lunges
30 lateral burpees over the dumbbell

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
2 rounds for time:
20 alternating dumbbell snatches
20 lunges
20 burpees

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
On the dumbbell snatch, focus on keeping the snatching arm long through the middle of the pull as you accelerate. As you extend the hips, pull the elbow high and outside. Then turn your hand and punch the dumbbell overhead as you pull your body underneath the object.

Resources:
The Dumbbell Snatch
The Walking Lunge
The Burpee

Find a gym near you:
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For time:
5 power cleans
20 shuttle runs (25 feet out and 25 feet back)
5 power cleans
20 bar-facing burpees

Rest 3 minutes

5 power cleans
15 shuttle runs
5 power cleans
15 bar-facing burpees

Rest 2 minutes

5 power cleans
10 shuttle runs
5 power cleans
10 bar-facing burpees

♀ 145 lb
♂ 205 lb

Post total time (including rest) to comments.

Stimulus and Strategy:
In today’s workout, you have three intervals to push through — move as quickly as possible through each interval. The rest between each set won’t be enough for full recovery, but just enough to allow you to push through the next interval. Use a weight for the power cleans that allows you to complete your reps in about 1 minute or less. Have fun with this one, and try to keep your foot on the gas.

Scaling:
Reduce the loading of the barbell. Reduce the reps of the shuttle runs and the burpees.

To reduce the complexity of the power cleans, perform hang power cleans or use a pair of dumbbells. For the bar-facing burpees, consider bar-facing up-downs, or regular burpees or up-downs.

In case of an injury or limitation, perform single-arm dumbbell power cleans or kettlebell swings. For the shuttle runs, consider a 900/1,250-meter Echo bike.

Intermediate option:
For time:
5 power cleans
20 shuttle runs (25 feet out and 25 feet back)
5 power cleans
20 bar-facing burpees

Rest 3 minutes

5 power cleans
15 shuttle runs
5 power cleans
15 bar-facing burpees

Rest 2 minutes

5 power cleans
10 shuttle runs
5 power cleans
10 bar-facing burpees

♀ 105 lb
♂ 155 lb

Beginner option:
For time:
5 power cleans
10 shuttle runs (25 feet out and 25 feet back)
5 power cleans
10 bar-facing burpees

Rest 3 minutes

5 power cleans
8 shuttle runs
5 power cleans
8 bar-facing burpees

Rest 2 minutes

5 power cleans
6 shuttle runs
5 power cleans
6 bar-facing burpees

♀ 35 lb
♂ 45 lb

Coaching cues:
As you make the turn in the shuttle run, lower your body by bending the knees and hips. Then, stay low as you change direction and then accelerate into the next shuttle.

Resources:
The Power Clean
Shuttle Run Tips
Bar-Facing Burpee

Find a gym near you:
View the CrossFit map

On an 8-minute clock for 3 rounds, complete:
800/1,000-meter row
15 lateral burpees over the rower
30 wall-ball shots

Rest with any remaining time in the interval.

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

Stimulus and Strategy:
Today’s workout is three intervals. The faster you complete the interval, the more rest you get before the next. The goal is to have at least 1 minute of rest; however, more than 2 minutes is definitely possible. Push the pace on each movement and don’t hold anything back. There is nothing to gain from “gaming” each interval. Push hard and see what happens.

Scaling:
Reduce the distance on the rower. Reduce the loading of the wall-ball shots.

To reduce the complexity of the lateral burpees over the rower, perform burpees with a step over the rower or burpees in place. For the wall-ball shots, reduce the height of the target.

In case of an injury or limitation, consider performing up-downs in place of the burpees. If you have an overhead limitation, perform medicine-ball front squats or if there is a squatting limitation, perform medicine-ball push presses. For the meters on the rower, perform a 1,750/2,500-meter Echo bike or an 800-meter run.

Intermediate option:
On an 8-minute clock for 3 rounds, complete:
600/750-meter row
15 lateral burpees over the rower
20 wall-ball shots

Rest with any remaining time in the interval.

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

Beginner option:
On an 8-minute clock for 3 rounds, complete:
400/500-meter row
10 burpees
15 wall-ball shots

Rest with any remaining time in the interval.

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

Coaching cues:
To help increase the pace of the wall-ball shots, don’t wait for the ball to come to you, grab the ball as it returns from the target and pull it down to the bottom of your next rep.

Resources:
Rowing
Lateral Burpee Over the Rower
The Wall-Ball Shot

Find a gym near you:
View the CrossFit map

Triple Deuce

As many rounds and reps as possible in 20 minutes of:
22 burpees
22 air squats
22 pull-ups
22 sandbag ground-to-over-the-shoulders
722-meter run

♀ 40-lb sandbag
♂ 60-lb sandbag

Post rounds and reps to comments.

Army Sgt. 1st Class Jamie Nicholas, Army Sgt. 1st Class Gary Vasquez, and Army Capt. Richard Cliff, Jr., assigned to the 1st Battalion, 7th Special Forces Group in Fort Bragg, North Carolina, died Sept. 29, 2008, in Yakhchal, Afghanistan, from wounds sustained when their vehicle encountered an improvised explosive device during mounted operations.

Stimulus and Strategy:
This Hero workout will test cardiorespiratory endurance and stamina, where completing 3 or more rounds is a general guideline to follow. Since this is a Hero workout, feel free to attempt it as prescribed, even if 3 rounds may not be within reach. The air squats can be performed quickly, while the burpees and pull-ups may need some pacing to be able to complete them at a consistent pace. The sandbag is intended to be light so 22 reps can be completed with minimal rest between each.

Scaling:
Reduce the loading of the sandbag. Reduce the reps of the movements. Reduce the distance of the run.

To reduce the complexity of the burpees, perform up-downs. For the pull-ups, consider performing jumping pull-ups or ring rows. For the sandbag ground-to-over-the-shoulders, perform dumbbell power cleans, hang power cleans, or even light medicine-ball cleans over the shoulder

In case of injury or limitation, perform a 1,750/2,500-meter Echo bike or 800/1,000-meter row in place of the 722-meter run. For the air squats, consider squatting to a target that allows for a pain-free range of motion.

Intermediate option:
As many rounds and reps as possible in 20 minutes of:
15 burpees
15 air squats
15 jumping pull-ups
15 sandbag ground-to-over-the-shoulders
722-meter run

♀ 30-lb sandbag
♂ 45-lb sandbag

Beginner option:
As many rounds and reps as possible in 15 minutes of:
12 burpees
12 air squats
12 ring rows
12 sandbag ground-to-over-the-shoulders
400-meter run

♀ 20-lb sandbag
♂ 30-lb sandbag

Coaching cues:
Focus on using your hips and legs to launch the sandbag over your shoulders instead of solely pulling with your arms.

Resources:
The Burpee
The Air Squat
The Kipping Pull-Up
Running | Falling Forward
Sandbag Training
Jumping Pull-Up
The Ring Row

Find a gym near you:
View the CrossFit map

For time:
50 double-unders
50 ring dips
50 double-unders
50 dumbbell box step-ups
50 double-unders
50 burpees
50 double-unders

♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box

Post time to comments.

Stimulus and Strategy:
Today’s effort is a chipper-style workout that could extend into the 15-minute time domain, while advanced athletes can push to finish in under 12 minutes. Attempt to move at a fast pace on the double-unders while the ring dips, step-ups, and burpees will be more of a slower grind. Consider breaking the ring dips up early to avoid muscular failure and attempt to maintain a steady and consistent pace on the step-ups and burpees.

Scaling:
Reduce the load of the dumbbells and the height of the box. Reduce the reps of each movement. Consider 30 reps of each movement.

To reduce the complexity of the jump rope, perform 1 minute of double-under attempts for each set or perform single-unders. For the ring dips, perform jumping ring dips or foot-assisted ring dips.

In case of an injury or limitation, consider performing 10 calories on any machine in place of the jump rope. For the ring dips, consider banded ring dips, box dips, or push-ups. For the burpees, consider performing up-downs. For the dumbbell box step-ups, perform step-ups with no weight.

Intermediate option:
For time:
30 double-unders
30 jumping ring dips
30 double-unders
30 dumbbell box step-ups
30 double-unders
30 burpees
30 double-unders

♀ 20-lb dumbbells, 20-inch box
♂ 35-lb dumbbells, 24-inch box

Beginner option:
For time:
30 single-unders
30 foot-assisted ring dips
30 single-unders
30 box step-ups
30 single-unders
30 up-downs
30 single-unders

♀ 12-inch box
♂ 20-inch box

Coaching cues:
As you descend to the bottom of a kipping ring dip, try to keep your legs somewhat straight. When you reach the bottom, drive your knees up toward your chest and press down into the rings. This knee drive will help you kip your dips more efficiently.

Resources:
The Double-Under
The Ring Dip
Dumbbell Box Step-Up
The Burpee
The Single-Under
Ring Dip Scaling
Up-Down

Find a gym near you:
View the CrossFit map

For time:
800-meter run
40 wall-ball shots
400-meter run
30 wall-ball shots
200-meter run
20 wall-ball shots

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

Post time to comments.

Stimulus and Strategy:
Today’s workout is a descending ladder of running and wall-ball shots. Push to complete each set of wall-ball shots in big chunks. If you can go unbroken, do it and then push the pace on the runs. As soon as you finish a set of wall-ball shots, get moving on to the next run.

Scaling:
Reduce the load of the medicine ball. Reduce the distance of each run.

To reduce the complexity of the wall-ball shots, lower the height of the target and reduce the loading of the medicine ball.

In case of injury or limitation, perform a 1,750/2,500-meter Echo bike or 800/1,000-meter row in place of the 800-meter run. For the 400-meter run, perform 900/1,250-meter Echo bike or 400/500-meter row. For the 200-meter run, perform a 500/700-meter Echo bike or 200/250-meter row. For the wall-ball shots, perform a medicine-ball squat (overhead limitation) or a medicine-ball push press (squat limitation).

Intermediate option:
For time:
800-meter run
40 wall-ball shots
400-meter run
30 wall-ball shots
200-meter run
20 wall-ball shots

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

Beginner option:
For time:
400-meter run
20 wall-ball shots
200-meter run
15 wall-ball shots
200-meter run
10 wall-ball shots

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

Coaching cues:
After you throw the medicine ball in the wall-ball shot, bring your hands down right in front of your face and relax your shoulders. This will help you reduce shoulder fatigue.

Resources:
CrossFit Running Course
The Wall-Ball Shot

Find a gym near you:
View the CrossFit map

3 rounds for time of:
100 double-unders
15 deadlifts
15 bar-facing burpees

♀ 155-lb barbell
♂ 225-lb barbell

Post time to comments.

Stimulus and Strategy:
Today’s workout is a triplet. The goal is to move through this workout in 15 minutes or less. The loading of the barbell should be moderate and allow you to perform your reps in 2 sets or fewer. For the double-unders, spend no more than 2 minutes accumulating your reps or practicing this exercise. Coming off the Community Cup workouts, adjust today’s workout based on how you are feeling (soreness, recovery status, and overall ability to push).

Scaling:
Reduce the loading of the barbell. Reduce the reps of the double-unders and burpees.

To reduce the complexity of the double-unders, perform 90 seconds to 2 minutes of double-under attempts or single-unders. For the bar-facing burpees, consider regular burpees or up-downs.

In case of injury or limitation, perform 15/20 calories on the Echo bike in place of the double-unders. For the deadlifts, to keep your torso more upright and avoid having to navigate the knees, consider sumo-stance kettlebell or dumbbell deadlifts. You may also choose unloaded good mornings.

Intermediate option:
3 rounds for time of:
60 double-unders
15 deadlifts
15 bar-facing burpees

♀ 125-lb barbell
♂ 185-lb barbell

Beginner option:
3 rounds for time of:
60 single-unders
15 deadlifts
10 burpees

♀ 55-lb barbell
♂ 75-lb barbell

Coaching cues:
In the descent of the deadlift, focus on pressing the palms of your hands toward your thighs as you lower the bar down your legs. This will help keep the barbell in tight to your body.

Resources:
The Double-Under
The Deadlift
Bar-Facing Burpee Efficiency Tips
The Single-Under
The Burpee

Find a gym near you:
View the CrossFit map

G.I. Jane

For time:
100 burpee pull-ups

Jump to a pull-up bar 1 foot above your reach.

Post time to comments.

Compare to 210420.

Stimulus and Strategy:
Today’s workout is a benchmark workout called G.I. Jane. If you have completed this workout before, look back at your previous score to help you navigate today’s effort. This workout is all about mental fortitude and your ability to endure the monotony of the task in front of you. There is nothing fancy here — just “fall” to the floor, get up, and get your chin over the pull-up bar. Your legs are your best friend when it comes to these pull-ups. Use them to jump your chin up over the bar. Choose a height for your pull-up bar that allows you to keep moving. When in doubt, lower the pull-up bar and go faster.

Scaling:
Reduce the reps and/or the height of the pull-up bar.

To reduce the complexity of the burpee, consider performing an up-down. For the pull-up portion of the movement, reduce the height of the pull-up bar to allow yourself the opportunity to jump your chin over the bar.

In case of injury or limitation, perform burpees or up-downs with a jump to touch the pull-up bar (instead of performing the pull-up).

Intermediate option:
For time:
70 burpee pull-ups

Jump to a pull-up bar 6 inches above your reach.

Beginner option:
For time:
50 burpee pull-ups

Jump to a pull-up bar at the middle of your forearms when your arms are extended overhead.

Coaching cues:
Draw a line on the floor directly underneath the pull-up bar. On each burpee, place your hands on this line and focus on jumping your feet to your hands. This will position you in the best spot to jump to your bar.

Resources:
Burpee Pull-Up | Movement Demo
The Burpee Pull-Up With Greg Amundson
Burpee Pull-Up Tips

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 15 minutes of:
5 thrusters
10 toes-to-bars
15 burpees

♀ 115 lb
♂ 165 lb

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout is a triplet with a heavier long-range-of-motion weightlifting movement. Yes, the thruster weight should be challenging, but you should be able to perform your reps unbroken in every round. You may have to rest following the burpees, but you should go unbroken when you pick the barbell up. Manage your pace on the toes-to-bars and burpees to minimize “extended” breaks and long gazes at the barbell.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the toes-to-bars, shorten the range of motion. Consider knees-to-chests or hanging knee raises. For the burpees, consider reducing the reps or performing up-downs.

In case of injury or limitation, perform dumbbell thrusters, push presses (squat limitation), or front squats (overhead limitation) in place of the thrusters. For the toes-to-bars, consider V-ups or sit-ups.

Intermediate option:
Complete as many rounds and reps as possible in 15 minutes of:
5 thrusters
10 knees-to-chests
15 burpees

♀ 75 lb
♂ 115 lb

Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
5 thrusters
10 hanging knee raises
10 burpees

♀ 35 lb
♂ 45 lb

Coaching cues:
Aim to keep a full grip on the barbell when holding it in the front rack — even that pesky pinky. This will give you the most ideal position to press from after you stand up out of the squat.

Resources:
The Thruster
The Kipping Toes-to-Bar
The Burpee
Hanging Knee Raises | Kipping

For time:
30 toes-to-bars
20 lateral burpees over the dumbbell
10 alternating dumbbell snatches
24 toes-to-bars
16 lateral burpees over the dumbbell
8 alternating dumbbell snatches
18 toes-to-bars
12 lateral burpees over the dumbbell
6 alternating dumbbell snatches

♀ 50-lb dumbbell
♂ 75-lb dumbbell

Stimulus and Strategy:
Today’s workout has three movements organized in a descending rep scheme. Aim to move through as quickly as possible while minimizing your breaks. The loading of the dumbbell should be moderate to heavy. This may require you to reset and switch hands with the dumbbell on the floor. Following the dumbbell snatches, pay attention to your grip on the toes-to-bars. If you break, count to five, then jump back up on the bar.

Scaling:
Reduce the load of the dumbbell. Reduce the reps of the toes-to-bars and burpees.

To reduce the complexity of the toes-to-bars, reduce the range of motion. Consider performing knees-to-chests or hanging knee raises. For the dumbbell snatches, perform them from the hang position.

In case of injury or limitation, perform V-ups or AbMat sit-ups in place of the toes-to-bars. For the burpees, perform up-downs. For the dumbbell snatches, perform Russian kettlebell swings.

Intermediate option:
For time:
30 knees-to-chests
20 lateral burpees over the dumbbell
10 alternating dumbbell snatches
24 knees-to-chests
16 lateral burpees over the dumbbell
8 alternating dumbbell snatches
18 knees-to-chests
12 lateral burpees over the dumbbell
6 alternating dumbbell snatches

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Beginner option:
For time:
20 hanging knee raises
15 lateral burpees over the dumbbell
10 alternating dumbbell hang snatches
16 hanging knee raises
12 lateral burpees over the dumbbell
8 alternating dumbbell hang snatches
12 hanging knee raises
9 lateral burpees over the dumbbell
6 alternating dumbbell hang snatches

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
With the heavier dumbbell snatch in today’s workout, focus on keeping the working arm straight through the middle of the movement. Then, as the hips extend, pull the elbow high and outside, and push the dumbbell to the sky.

Resources:
The Kipping Toes-to-Bar
The Dumbbell Power Snatch
Hanging Knee Raises
The Dumbbell Hang Power Snatch

Find a gym near you:
View the CrossFit map

3 rounds for time of:
40 burpees
200 double-unders

Post time to comments.

Stimulus and Strategy:
Today’s workout is a couplet with a higher volume of reps in each round. The goal is to maintain a consistent pace throughout both movements and avoid “hitting the wall.” Coming out hot on the burpees does you no good if you end up crawling to the finish line. Aim to complete a single round in 7 minutes or less.

Scaling:
Reduce the reps of both the burpees and the double-unders to hit the stimulus of the workout.

To reduce the complexity of the burpees, perform up-downs. For the double-unders, perform 2-3 minutes of double-under attempts or single-unders.

In case of injury or limitation, perform burpees or up-downs to a raised surface (e.g., a bench or a box). For the double-unders, consider 500 meters on a rower or 1,000 meters on an Echo bike per round.

Intermediate option:
3 rounds for time of:
30 burpees
100 double-unders

Beginner option:
3 rounds for time of:
15 burpees
50 single-unders

Coaching cues:
During the burpees, focus on jumping your feet as close as possible to your hands. This will maximize efficiency and minimize any extra steps or shuffles needed before finishing the rep.

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

Find a gym near you:
View the CrossFit map

For time:
40 pull-ups
40 burpees
20 power snatches

Rest 3 minutes

For time:
30 pull-ups
30 burpees
15 power snatches

Rest 2 minutes

For time:
20 pull-ups
20 burpees
10 power snatches

♀ 75 lb
♂ 115 lb

Post total time to comments.

Stimulus and Strategy:
Today’s workout is three intervals with descending rep schemes. The rest in between each interval should allow you to keep intensity high throughout the entire effort. Aim for big to unbroken sets of reps on both the pull-ups and burpees. The loading of the barbell should be light to moderate and allow you to perform some touch-and-go reps.

Scaling:
Reduce the loading of the barbell. Reduce the reps of any of the movements.

To reduce the complexity of pull-ups, perform jumping pull-ups or ring rows. For the burpees, perform up-downs. For the power snatches, perform hang power snatches or dumbbell snatches.

In case of injury or limitation, perform single-arm ring rows or dumbbell rows for the pull-ups. For the power snatches, perform power cleans if there is an overhead limitation.

Intermediate option:
For time:
20 pull-ups
40 burpees
20 power snatches

Rest 3 minutes

For time:
15 pull-ups
30 burpees
15 power snatches

Rest 2 minutes

For time:
10 pull-ups
20 burpees
10 power snatches

♀ 65 lb
♂ 95 lb

Beginner option:
For time:
20 ring rows
20 burpees
20 hang power snatches

Rest 3 minutes

For time:
15 ring rows
15 burpees
15 hang power snatches

Rest 2 minutes

For time:
10 ring rows
10 burpees
10 hang power snatches

♀ 35 lb
♂ 45 lb

Coaching cues:
On the power snatch, keep the arms long as you lift the barbell off the floor. Imagine trying to flex your triceps all the way through your second pull. Then, pull your body underneath the barbell.

Resources:
The Kipping Pull-Up
The Burpee
The Power Snatch
The Ring Row
The Hang Power Snatch

Find a gym near you:
View the CrossFit map

4 rounds for time of:
21 front squats
15 bar-facing burpees
9 strict handstand push-ups

♀ 75 lb
♂ 115 lb

Stimulus and Strategy:
Today’s workout is a classic triplet. The barbell in this workout is on the light-to-moderate side and should be light enough to challenge you to be unbroken in each set while being heavy enough to tempt you to put it down. Be cautious of the pressing fatigue from the combination of burpees and strict handstand push-ups. Focus on managing your pace and breaking before you need to to avoid hitting failure early in this effort.

Scaling:
Reduce the loading of the front squats and the reps of handstand push-ups to no less than 5 per round.

To reduce the complexity of the strict handstand push-ups, consider pike push-ups or seated dumbbell shoulder presses.

In case of an injury or limitation, consider using dumbbells for the front squats if there is a rack position limitation. For the burpees, consider up-downs. For the strict handstand push-ups, consider single-dumbbell shoulder presses.

Intermediate option:
4 rounds for time of:
21 front squats
15 bar-facing burpees
5 strict handstand push-ups

♀ 65 lb
♂ 95 lb

Beginner option:
4 rounds for time of:
12 front squats
9 bar-facing burpees
6 seated dumbbell shoulder presses

♀ 35-lb barbell and 15-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells

Coaching cues:
As you are pressing out of the handstand, focus on bringing your ribs to your hips and looking across to the other side of the room. These will keep your body more well-connected and avoid excessive arching in the spine.

Resources:
The Front Squat
Bar-Facing Burpee
The Strict Handstand Push-Up

Find a gym near you:
View the CrossFit map

21-15-9 reps for time of:
Toes-to-bars
Burpee box jump-overs

♀ 24-inch box
♂ 30-inch box

Post time to comments.

Stimulus and Strategy:
Today’s workout is a classic couplet and rep scheme. The descending reps allow you to keep intensity high and keep pushing through this effort. Choose options that allow you to move more and rest less. Advanced athletes may be able to perform all their sets of toes-to-bars unbroken; however, as long as you can complete each set in 3 sets or less, challenge yourself to go as prescribed and use today as more of a skill day.

Scaling:
Reduce the height of the box to maintain the jumping stimulus, even if that means reducing the height to 4 inches. If there is an injury or limitation, utilize the step-up or another alternative.

To reduce the complexity of the toes-to-bars, limit the height of your toes or knees. If you have toes-to-bars but the volume in today’s workout is beyond your capacity, reduce the reps to 15-12-9 or 12-9-6.

In case of an injury or limitation, consider performing up-downs in place of the burpees and step-ups in place of the box jump-overs. For the toes-to-bars, consider V-ups, sit-ups, or plank holds.

Intermediate option:
21-15-9 reps for time of:
Toes-to-bars
Burpee box jump-overs

♀ 20-inch box
♂ 24-inch box

Beginner option:
15-12-9 reps for time of:
Hanging knee raises
Burpee box step-overs

♀ 12-inch box
♂ 20-inch box

Coaching cues:
On the burpee box jump-over, consider stepping up out of the burpee. Oftentimes, this allows you to get closer to the box prior to the jump over.

Resources:
The Kipping Toes-to-Bar
Burpee Box Jump-Over

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 20 minutes of:
30 burpees
20 kettlebell swings
10 50-foot shuttle runs (25 feet out and 25 feet back)

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Post rounds and reps to the comments.

Stimulus and Strategy:
Today’s workout is a longer-duration grind. If you completed the Open workout yesterday, consider using this workout as an opportunity to move, get the blood flowing, and have some fun. If this is a normal training day, treat it as such and get after it. Choose a weight for the kettlebell swings that allows you to complete the reps in 2 sets or less.

Scaling:
Reduce the loading of the kettlebell. To reduce the total volume of the workout, reduce the duration to 10-15 minutes.

To reduce the complexity of the burpees, perform up-downs. For the kettlebell swings, reduce the range of motion to Russian kettlebell swings or kettlebell deadlifts. For the shuttle run, consider a movement substitution.

In case of an injury or limitation, consider using a movement substitution for the shuttle runs. Perform a 500/700-meter Echo bike or a 200/250-meter row.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
30 burpees
20 kettlebell swings
10 50-foot shuttle runs (25 feet out and 25 feet back)

♀ 26-lb kettlebell
♂ 35-lb kettlebell

Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
15 burpees
15 kettlebell swings
10 50-foot shuttle runs (25 feet out and 25 feet back)

♀ 18-lb kettlebell
♂ 26-lb kettlebell

Coaching cues:
To maximize your efficiency on the shuttle runs, anticipate your turn or change of direction. Aim to begin your turn a few steps before, plant with your outside foot, stay low, and accelerate into the next straight away.

Resources:
The Burpee
The Kettlebell Swing

Find a gym near you:
View the CrossFit map

Open Workout 25.1

Complete as many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

Post time or reps completed to comments, and submit your score as part of the 2025 CrossFit Open.

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:
[Burpee Over the Dumbbell]
The Dumbbell Hang Clean and Push Jerk
The Walking Lunge
CrossFit Open Workout 25.1 Tips

5 rounds for time of:
5 deadlifts
10 bar-facing burpees

♀ 185 lb
♂ 275 lb

Post times to comments.

Compare to similar 210722.

Stimulus and Strategy:
Today’s effort is a slight variation of a 2008 CrossFit Games workout. This couplet should feel relatively heavy but still fast-paced. Choose a challenging deadlift load, but one you can complete unbroken with sound technique. Choose an option for the burpees you can complete in 1 minute or less per round. The goal is to complete this workout in 10 minutes or less.

Scaling:
Reduce the loading so you can complete each set of deadlifts unbroken. Reduce the number of burpees so you can complete the reps in 1 minute or less.

To reduce the complexity of the deadlifts, reduce the weight. You may also consider a sumo stance with the hands inside the legs.

To reduce the complexity of the burpees, perform up-downs or burpees in place.

In case of an injury or limitation, consider performing dumbbell or kettlebell deadlifts, or unloaded good mornings. For the burpees, perform up-downs or push-ups, using an elevated target as needed.

Intermediate option:
5 rounds for time of:
5 deadlifts
10 bar-facing burpees

♀ 125 lb
♂ 185 lb

Beginner option:
5 rounds for time of:
5 deadlifts
8 burpees

♀ 55 lb
♂ 75 lb

Coaching cues:
When returning the barbell to the floor in the deadlift, pull your triceps up against your lats. This will help keep the barbell close to your body and keep your upper back from yielding to the load.

Resources:
The Deadlift
Bar-Facing Burpee Efficiency Tips
The Burpee