3 rounds for time of:
12 dumbbell squat cleans
24 toes-to-bars
400-meter run

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

Stimulus and Strategy:
Today’s workout is a 3-round triplet reminiscent of the benchmark workout Helen. Aim to hang on to the dumbbells and go unbroken for as many sets as possible. Unlike Helen, the run is last because it will force you to push the pace on the final round.

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

To reduce the complexity of the squat cleans, perform hang dumbbell squat cleans. For the toes-to-bars, reduce the range of motion by bringing the knees up to the armpits or the chest.

In case of injury or limitation, for the 400-meter run, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower. For the dumbbell squat cleans, consider single-dumbbell squat cleans, power cleans, or goblet squats. For the toes-to-bars, perform V-ups or sit-ups.

Intermediate option:
3 rounds for time of:
12 dumbbell squat cleans
24 toes-to-bars
400-meter run

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
3 rounds for time of:
12 dumbbell squat cleans
12 hanging knee raises
200-meter run

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
To increase the cycle time of the dumbbell squat cleans, try keeping your feet in a position where you can both pull off the floor and squat. This will keep you from having to adjust your feet on every rep.

Resources:
The Dumbbell Clean
The Kipping Toes-to-Bar
From the Archives: Running Technique
Hanging Knee Raises

Find a gym near you:
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:
150 double-unders
45-calorie row
15 bar muscle-ups
120 double-unders
36-calorie row
12 bar muscle-ups
90 double-unders
27-calorie row
9 bar muscle-ups

Post time to comments.

Stimulus and Strategy:
Today’s workout is a triplet with a descending rep scheme. The row is a trap unless you are confident in your bar muscle-ups. Most athletes should pace the row and focus on using the legs to save their pull for the muscle-ups. This is a great workout to practice skills like the double-under and the bar muscle-up. Consider reducing the reps or giving yourself a time cap for these elements.

Scaling:
Reduce the reps of the double-unders and bar muscle-ups.

To reduce the complexity of the double-unders, consider giving yourself 2 minutes to accumulate reps or perform single-unders. For the bar muscle-up, consider giving yourself 2-3 minutes to accumulate reps, performing a jumping bar muscle-up, or a challenging variation of a pull-up and dip.

In case of injury or limitation, perform the calories on any machine available. For the double-unders, perform low box step-ups (4 inches) and reduce the reps to 60/40/20. For the bar muscle-ups, consider ring rows or low-ring muscle-up transitions.

Intermediate option:
For time:
90 double-unders
45-calorie row
9 bar muscle-ups
60 double-unders
36-calorie row
6 bar muscle-ups
30 double-unders
27-calorie row
3 bar muscle-ups

Beginner option:
For time:
60 single-unders
30-calorie row
6 low-ring muscle-up transitions
40 single-unders
20-calorie row
4 low-ring muscle-up transitions
20 single-unders
10-calorie row
2 low-ring muscle-up transitions

Coaching cues:
During the transition in the bar muscle-up, focus on pressing the bar into the hips and keeping the body close to the bar.

Resources:
The Double-Under
Rowing Technique Tips
The Kipping Bar Muscle-Up
The Single-Under
Low-Ring Muscle-Up Scaling

Find a gym near you:
View the CrossFit map

For total reps:
Tabata deadlifts
Tabata box jump-overs

Tabata is 20 seconds of work, then 10 seconds of rest for 8 rounds. Complete all 8 rounds of the deadlifts, then complete all 8 rounds of the box jump-overs.

♀ 125-lb barbell and 20-inch box
♂ 185-lb barbell and 24-inch box

Post reps to comments.

Stimulus and Strategy:
Today’s workout is a double dose of Tabata — one weightlifting movement and one gymnastics movement. The goal is to move for as much of the 20 seconds as possible with minimal rest. The loading of the deadlift should be light to moderate. For the box jump-overs, consider stepping off the box before jumping into your next rep for safety. Following your last set of deadlifts, you have 10 seconds to transition to the first set of box jump-overs.

Scaling:
Reduce the loading of the deadlift. Reduce the height of the box.

To reduce the complexity of the box jump-overs, consider performing box step-overs.

In case of injury or limitation, perform sumo deadlifts or dumbbell deadlifts. For the box jump-overs, consider performing calories on any available machine.

Intermediate option:
For total reps:
Tabata deadlifts
Tabata box jump-overs

Tabata is 20 seconds of work, then 10 seconds of rest for 8 rounds. Complete all 8 rounds of the deadlifts, then complete all 8 rounds of the box jump-overs.

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

Beginner option:
For total reps:
Tabata deadlifts
Tabata box step-overs

Tabata is 20 seconds of work, then 10 seconds of rest for 8 rounds. Complete all 8 rounds of the deadlifts, then complete all 8 rounds of the box step-overs.

♀ 55-lb barbell and 12-inch box
♂ 75-lb barbell and 20-inch box

Coaching cues:
On the return of the deadlift, focus on sending the hips back and keeping the barbell close to the body until the barbell passes the knees.

Resources:
The Deadlift
Box Jump-Over Variations
Box Step-Over

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 8 minutes of:
30 double-unders
3 push jerks

♀ 125 lb
♂ 185 lb

Stimulus and Strategy:
Today’s workout is a weightlifting and monostructural couplet. The reps are relatively low to keep round cycle time faster for those who are proficient in both movements. Performing a single round in less than 1 minute is certainly possible, but today could also be a good day to work on double-unders, or on the push jerk under some fatigue. The loading on the barbell should feel challenging, but still allow you to perform unbroken reps in each round.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the jump rope, choose one of two options, either performing double-under attempts for 30 seconds or single-unders. For the push jerks, perform push presses.

In case of an injury or limitation, consider riding a bike for 5/7 calories. For the push jerks, consider using dumbbells if there is a rack position limitation.

Intermediate option:
Complete as many rounds and reps as possible in 8 minutes of:
30 double-unders
3 push jerks

♀ 95 lb
♂ 135 lb

Beginner option:
Complete as many rounds and reps as possible in 8 minutes of:
30 single-unders
3 push jerks

♀ 35 lb
♂ 45 lb

Coaching cues:
Instead of thinking about pressing up on the barbell, think about pushing yourself down into the receiving position.

Resources:
The Double-Under
The Push Jerk

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 15 minutes of:
20 double-unders
5 hang power snatches
5 strict handstand push-ups

♀ 105-lb barbell
♂ 155-lb barbell

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout is a triplet with a lower volume of reps in each set. Expect to perform at least 6 rounds. Round times may decrease due to upper-body fatigue, and the interfering lockout positions of the hang power snatch and strict handstand push-up. By design, this workout demands upper-body stamina, strength, and endurance. To avoid hitting a wall, be intentional with your rest time between movements and focus on using your legs in the hang power snatches to get the barbell overhead. Work hard and have fun.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the jump rope, work for no more than 30 seconds, accumulating double-under reps. If necessary, perform single-unders or penguin hops. For the strict handstand push-ups, reduce the reps to no less than 3 in each round. You can also perform dumbbell push presses or shoulder presses as an alternative.

In case of an injury or limitation, consider riding a bike for 30 seconds per round in place of the jump rope. If you have an overhead limitation, perform single-arm dumbbell snatches or hang power cleans in place of the hang power snatches. As for the strict handstand push-ups, consider push-ups or plank holds.

Intermediate option:
Complete as many rounds and reps as possible in 15 minutes of:
20 double-unders
5 hang power snatches
3 strict handstand push-ups

♀ 75-lb barbell
♂ 115-lb barbell

Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
20 single-unders
5 hang power snatches
5 dumbbell shoulder presses

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

Coaching cues:
On the hang power snatch, pull the barbell into your body by engaging your lats. Imagine sticking your lats in your back pocket through the first and second pull of the lift.

Resources:
The Double-Under
The Hang Power Snatch
The Strict Handstand Push-Up
The Dumbbell Shoulder Press

Find a gym near you:
View the CrossFit map

On a continuously running clock, every 7 minutes for 3 sets, complete:
800-meter run
40 double-unders
20 GHD sit-ups
10 ring dips

Post your fastest and slowest times to comments.

Stimulus and Strategy:
Today’s workout contains three intervals. The goal is to complete each interval as quickly as possible and within the 7-minute clock so you have rest between sets, which will allow you to hit each interval at a good pace.

Scaling:
Reduce the distance of the run. If possible, maintain the volume of each movement, but reduce the complexity of each.

If you are unfamiliar with or have not been training consistently with the GHD, reduce the range of motion or perform weighted sit-ups or AbMat sit-ups. For the double-unders, perform attempts for 1 minute or 40 singles. For the ring dips, lower the rings closer to the ground and use your legs for assistance. If necessary, perform a box or bench dip.

In case of an injury or limitation, consider substituting the run with a 1,750/2,500-meter Echo bike or an 800/1,000-meter row. For the double-unders, perform jumping jacks or low box step-ups for no more than 1 minute. For the sit-ups, perform 30-second to 1-minute plank holds. For the ring dips, consider foot-assisted box or bench dips, or push-ups with your hands on a 30-inch box.

Intermediate option:
On a continuously running clock, every 7 minutes for 3 sets, complete:
800-meter run
20 double-unders
20 GHD sit-ups to parallel
10 ring dips

Beginner option:
On a continuously running clock, every 7 minutes for 3 sets, complete:
400-meter run
40 single-unders
20 sit-ups
10 foot-assisted ring dips

Coaching cues:
On the rings, as you lower your body down, keep your legs extended. Then, as you get ready to press up, focus on driving your knees to your chest and then pressing the rings into your pockets.

Resources:
Running: Line Drills
The Double-Under
The GHD Sit-Up
The Ring Dip
Ring Dip Scaling

Find a gym near you:
View the CrossFit map

Open Workout 25.2

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

Compare times to 220311.

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

Resources:
The Kipping Pull-Up
The Double-Under
The Thruster
The Kipping Chest-to-Bar Pull-Up
The Kipping Bar Muscle-Up
Workout Tips With Adrian Bozman From the 2022 CrossFit Open

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

5 rounds for time of:
35 double-unders
200-meter run

Post time to comments.

Compare to 220208.

Stimulus and Strategy:
Today's workout is simple and effective. If it looks “too easy,” go faster. This is a short-to-moderate duration effort. If you can perform 35 double-unders in 2 minutes or less, do the workout as prescribed. Remember, on Friday we will be performing Open Workout 25.1 as the Workout of the Day. Moderate today’s effort accordingly.

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

To reduce the complexity of the double-unders, consider performing 2 minutes of double-under attempts or 35 single-unders.

In case of an injury or limitation, consider substituting the run with a 500/700-meter Echo bike, or a 200/250-meter row or ski erg. For the double-unders, consider jumping jacks or a low box step-up.

Intermediate option:
Same as Rx’d.

Beginner option:
4 rounds for time of:
35 single-unders
200-meter run

Coaching cues:
Focus on keeping your elbows and your hands close to your sides as you perform your double-unders. As these two points get further from the body, your rope gets shorter.

Resources:
The Double-Under
From the Archives: Running Technique
The Single-Under

Find a gym near you:
View the CrossFit map

5 rounds for time of:
Row 350/500 meters in as few pulls as possible

After each row, perform 2 double-unders for each pull taken. For example, if it takes 40 pulls to complete the row, complete 80 double-unders before starting the next round.

Post time and number of pulls each round to comments.

Compare to 210928.

Stimulus and Strategy:
Today’s workout will require thought and strategy. To maximize the distance in each pull, the effort encourages hard pulls on the rower. Increase the damper setting and slow your cadence to minimize the number of pulls each round. If needed, reduce the total distance to something you can complete in 60 total pulls or less in each set.

Scaling:
Reduce the distance on the rower.

To adjust the complexity of the double-under, consider performing single-unders or jumping jacks. If you have double-unders, but they are inconsistent, consider performing attempts and counting both singles and doubles toward your reps.

In case of an injury or limitation, consider performing jumping jacks, penguin taps, or alternating toe taps on a low box in place of the double-unders.

Intermediate option:
5 rounds for time of:
Row 350/500 meters in as few pulls as possible.

After each row, perform 1 double-under for each pull taken. For example, if it takes 40 pulls to complete the row, complete 40 double-unders before starting the next round.

Beginner option:
3 rounds for time of:
Row 350/500 meters in as few pulls as possible.

After each row, perform 1 single-under for each pull taken. For example, if it takes 40 pulls to complete the row, complete 40 single-unders before starting the next round.

Coaching cues:
To reduce your stroke rate, focus on your return. Release your hands away from your body, lean forward slightly, and count to three as you pull yourself back into the catch position.

Resources:
Rowing Technique Tips
The Double-Under

Find a gym near you:
View the CrossFit map

For reps:
1 minute of double-unders
1 minute of alternating single-leg squats
1 minute of hang clean and jerks
2 minutes of double-unders
2 minutes of alternating single-leg squats
2 minutes of hang clean and jerks
3 minutes of double-unders
3 minutes of alternating single-leg squats
3 minutes of hang clean and jerks

♀ 95 lb
♂ 135 lb

Stimulus and Strategy:
Today’s workout takes three movements and gives you an increasing amount of time to accumulate reps. If you are proficient in each movement, keep moving for as much of the interval as possible. Limit yourself to small breaks and push your thresholds in each movement. Less-experienced athletes should not push to failure or exhaustion because you will end up spending more time recovering. Instead, perform a few reps, take small breaks, and then continue to chip away. Expect the longer intervals to require more strategy in comparison to the single minute of work. Going all out for 2 or 3 minutes may not set you up for success in the following movement.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the double-under, perform single-unders, double-under attempts, or a mix of both. For the single-leg squats, consider squatting to a target or performing a reverse lunge. For the hang clean and jerks, use one or two dumbbells.

In case of injury or limitation, perform calories on any machine in place of the double-unders. For the single-leg squats, consider performing a lunge or an air squat. For the hang clean and jerks, consider a muscle clean and shoulder press with a barbell or dumbbells. If you have an overhead limitation, you can also forgo the jerk and just perform the clean.

Intermediate option:
For reps:
1 minute of double-unders
1 minute of alternating single-leg squats
1 minute of hang clean and jerks
2 minutes of double-unders
2 minutes of alternating single-leg squats
2 minutes of hang clean and jerks
3 minutes of double-unders
3 minutes of alternating single-leg squats
3 minutes of hang clean and jerks

♀ 65 lb
♂ 95 lb

Beginner option:
For reps:
1 minute of single-unders
1 minute of alternating reverse lunges
1 minute of hang clean and jerks
2 minutes of single-unders
2 minutes of alternating reverse lunges
2 minutes of hang clean and jerks
3 minutes of single-unders
3 minutes of alternating reverse lunges
3 minutes of hang clean and jerks

♀ 35 lb
♂ 45 lb

Coaching cues:
As you jump in the double-under, avoid letting your hands follow you upward. Instead, force your hands down as you jump up.

Resources:
The Double-Under
The Single-Leg Squat
The Hang Clean
The Hang Power Clean
The Push Jerk
The Split Jerk

Find a gym near you:
View the CrossFit map

Open Workout 19.3

For time:
200-foot dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-foot handstand walk

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

Post time to comments.

Compare to 190308.

Stimulus and Strategy:
The 2025 Open is right around the corner and today’s workout is a retest of a previous Open workout. If you have completed this workout before, check your score. There is no time cap on today’s effort, however, the goal is to finish in 15 minutes or less.

Scaling:
Reduce the loading of the dumbbell and the height of the box. Reduce volume of handstand push-ups to something you can complete in 10 sets or less. Athletes can also reduce the distance of both the lunges and the handstand walk.

To reduce the complexity of the lunge and the step-ups, consider performing both or either without a dumbbell. If you cannot perform a strict handstand push-up, use an elevated stable riser as a target, or perform a pike push-up, dumbbell shoulder press, or a push-up. For the handstand walk, consider putting your feet on a box and walking two to three times around the box on your hands or substituting with a bear crawl. You can also perform inchworms as another option.

In case of injury or limitation, perform the lunge with the dumbbell in the front rack position or without a dumbbell. Same for the box step-ups — perform these without a dumbbell or to a lower box. For the strict handstand push-up, consider a single-arm shoulder press or push-up from the knees. For the handstand walk, you could perform a bear crawl. If necessary, performing 20 to 30 calories on any machine is also an option.

Intermediate option:
For time:
200-foot dumbbell front-rack lunge
50 dumbbell box step-ups
50 strict handstand push-ups to a 5-inch riser
200-foot bear crawl

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

Beginner option:
For time:
200-foot dumbbell front-rack lunge
50 dumbbell box step-ups
50 double-dumbbell shoulder presses
200-foot bear crawl

♀ 10-lb dumbbell and a 12-inch box
♂ 20-lb dumbbell and a 20-inch box

Coaching cues:
On the strict handstand push-ups, focus on lowering your head to a position in front of your hands. Then, as soon as your head touches the ground, squeeze your belly, press through the floor, and push your head in line with your arms.

Resources:
Open Workout 19.3
The Dumbbell Overhead Walking Lunge
Dumbbell Box Step-Up
The Strict Handstand Push-Up
The Handstand Walk
The Dumbbell Front-Rack Lunge
The Dumbbell Press
The Bear Crawl

Find a gym near you:
View the CrossFit map

Open Workout 17.5

10 rounds for time of:
9 thrusters
35 double-unders

♀ 65 lb
♂ 95 lb

Post time to comments.

Compare to 170807.

Stimulus and Strategy:
Today’s workout is a retest of a previous Open workout from 2017. If you have completed this before, look back at your score. In most cases, the barbell loading should not be the limiting factor. Instead, it should be performing these two movements while managing a high heart rate. Most should aim to complete this workout in less than 20 minutes. That being said, today could be a day to try the prescribed version even if you have to break up each set of thrusters. This builds confidence and allows you to establish a time for this benchmark.

Scaling:
Reduce the loading of the barbell to maintain unbroken reps for most of your sets.

To reduce the complexity of the thruster, use a pair of dumbbells or perform a front squat followed by a push press. For the double-unders, perform as many as you can in 30 seconds or perform single-unders.

In case of injury or limitation, perform a single-arm dumbbell thruster, a front squat for an overhead limitation, or a push press for a squat limitation. For the jump rope, get on any machine and accumulate 6/8 calories per round.

Intermediate option:
10 rounds for time of:
9 thrusters
35 double-unders

♀ 55 lb
♂ 75 lb

Beginner option:
5 rounds for time of:
9 thrusters
35 single-unders

♀ 35 lb ♂ 45 lb

Coaching cues:
To speed up the cycle time on the thruster, think about pulling the barbell down from the overhead position. As soon as it hits your shoulders, move to the squat.

Resources:
The Thruster
The Double-Under
Open Workout 17.5
Register for the 2025 CrossFit Open

Find a gym near you:
View the CrossFit map

For time:

Accumulate 6 minutes of a pull-up bar dead-hang hold

Each time you drop from the bar, complete 100 double-unders and 30 V-ups.

Post time to comments.

Stimulus and Strategy:
Today’s workout is a test of your mental fortitude and your ability to drown out the negative thoughts in your mind. The goal is to finish in 20 minutes or less. To help you complete this, you should be able to maintain at least 1-minute hangs from the pull-up bar throughout the entire workout. Choose options that allow you to complete double-unders in 1:30 or less and V-ups in 1:30 or less.

Scaling:
To reduce the total volume of this workout, reduce the amount of time you have to accumulate on the pull-up bar. Newer and less experienced athletes should consider accumulating 3-5 minutes total, especially if they are only able to hang for 20-30 seconds at a time. Reduce the number of double-unders and V-ups to stay within the intended time domains for each movement.

To reduce the complexity of the hang, use a bar that allows you to put one or two feet on the ground for assistance. As for the double-unders, consider trying to accumulate as many reps as possible in 1:30 or performing 100 single-unders. For the V-ups, instead of keeping the legs straight, bend the knees toward the chest and try to touch your heels or perform sit-ups.

In case of injury or limitation, perform a plank hold if you are unable to hang from the pull-up bar. For the jump rope, consider riding a bike for 15-20 calories.

Intermediate option:
For time:
Accumulate 4 minutes of a pull-up bar dead-hang hold

Each time you drop from the bar, complete 60 double-unders and 20 V-ups.

Beginner option:
For time:
Accumulate 3 minutes of a foot-assisted pull-up bar hang hold

Each time you drop from the bar, complete 30 single-unders and 10 tuck-ups.

Coaching cues:
Resist gravity as you are hanging from the pull-up bar. This means not letting your shoulders come up to your ears. Instead, use your lats to pull your shoulders away from your ears.

Resources:
The Double-Under
The V-Up

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 12 minutes of:
30 double-unders
10 burpees-to-rings
5 ring muscle-ups

Set the rings to 6 inches above reach.

Post reps to comments.

Stimulus and Strategy:
In today’s triplet, expect to feel some movement function interference. While 5 muscle-ups may not be a big number, the accumulated fatigue from double-unders and burpees will make those 5 reps feel more challenging.

Scaling:
Reduce the reps of all three movements to complete each round in 3 minutes or less. Spend 30 seconds on double-under attempts or perform single-unders. Reduce the height of the rings for the burpee target. Perform jumping ring muscle-ups or low-ring transitions. In case of injury or limitation, perform 30 seconds of work on any machine for the double-unders. Perform up-downs for the burpees. For the ring muscle-ups, perform a single-arm ring row.

Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:

15 double-unders
10 burpees-to-rings
3 ring muscle-ups

Set the rings to 6 inches above reach.

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
15 single-unders
7 burpees
3 low-ring muscle-up transitions

Coaching cues:
When performing the burpees to a ring, consider putting a mark on the floor under the rings. This mark is where you want to put your hands. Then, when you jump your feet to your hands, your feet will be directly under the rings.

Resources:
The Double-Under
The Burpee
The Kipping Muscle-Up
Low-Ring Muscle-Up Tips

Find a gym near you:
View the CrossFit map

Complete as many reps as possible in 15 minutes of:
75/100-calorie row
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 lunges
30 knees-to-elbows
30 push presses
30 hip extensions
30 wall-ball shots
30 burpees
30 double-unders

♀ 20-inch box, 26-lb kettlebell, 35-lb push press, 14-lb medicine ball to 9 feet
♂ 24-inch box, 35-lb kettlebell, 45-lb push press, 20-lb medicine ball to 10 feet

Post reps to comments.

Scaling:
Today’s workout is a classic chipper-style effort. Some may recognize it as the “Dirty Thirty” with an added row to begin the workout. The goal is to make it as far through this workout as possible within the allotted time. Some may even finish the double-unders and get an opportunity to get back on the rower. However, most should aim to make it to the wall-ball shots and get as many reps as possible before time runs out. To hit this stimulus, the row should take no more than 6 minutes to complete. Every other movement after should be kept to 1:30 or less.

Intermediate option:
Complete as many reps as possible in 15 minutes of:
50/75-calorie row
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 lunges
30 knees-to-chests
30 push presses
30 hip extensions
30 wall-ball shots
30 burpees
30 double-unders

♀ 20-inch box, 26-lb kettlebell, 35-lb push press, 10-lb medicine ball to 9 feet
♂ 24-inch box, 35-lb kettlebell, 45-lb push press, 14-lb medicine ball to 10 feet

Beginner option:
Complete as many reps as possible in 15 minutes of:
35/50-calorie row
20 box step-ups
20 jumping pull-ups
20 kettlebell swings
20 lunges
20 hanging knee raises
20 push presses
20 good mornings (unweighted)
20 wall-ball shots
20 burpees
20 single-unders

♀ 12-inch box, 18-lb kettlebell, 35-lb push press, 6-lb medicine ball to 9 feet
♂ 20-inch box, 26-lb kettlebell, 45-lb push press, 10-lb medicine ball to 10 feet

Coaching cues:
In the dip of the push press, your torso should be vertical with your shoulders and hips stacked over your ankles. As you dip, think about sliding your knees forward slightly as your shoulders and hips drop straight down over your ankles.

Resources:
Rowing
The Box Jump
Jumping Pull-Up Progression
The Kettlebell Swing
The Walking Lunge
Knees-to-Elbows Progression
The Push Press
The GHD Hip Extension
The Wall-Ball Shot
The Burpee
The Double-Under
Kipping Hanging Knee Raise
The Good Morning

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3 rounds for time of:
400/500-meter row
120 double-unders
40 GHD hip extensions

Post times to comments.

Scaling:
The name of the game in today’s workout is consistency — be smooth on the rower, in control on the double-unders, and knock out bigger chunks of reps on the GHD. All athletes should aim to keep this workout under 20 minutes. More advanced athletes are challenged to go 15 minutes or less. If you are not accustomed to the GHD, look to reduce reps and range of motion. Athletes who are working on their double-unders should spend no more than 2 minutes working with the jump rope in each round.

Intermediate option:
3 rounds for time of:
400/500-meter row
2 minutes of double-under attempts
25 GHD hip extensions

Beginner option:
3 rounds for time of:
200/250-meter row
60 single-unders
20 good mornings (PVC or empty barbell)

Coaching cues:
Imagine a string between your sternum and your belly button. If those two landmarks stay far away from each other, the string stays tight. When those two landmarks get closer together, the string is loose. During the GHD hip extensions, keep the string tight.

Resources:
Rowing Technique Tips
The Double-Under
The GHD Hip Extension
The Single-Under
The Good Morning

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3 rounds for time of:
35 GHD sit-ups
70 double-unders
400-meter run

Post time to comments.

Scaling:
Today’s workout is a bit of a midline burner. Expect the GHD sit-ups to challenge your posture for the double-unders and the run. This will force you to put extra emphasis on maintaining better posture and a rigid midline throughout the workout. With that said, if you are not accustomed to the GHD, you should consider scaling the reps and range of motion. If you struggle with double-unders, do not spend more than 2 minutes working on this movement. Instead, spend the 2 minutes accumulating attempts and then move on to the run after time is up.

Intermediate option:
3 rounds for time of:
25 GHD sit-ups to parallel
40 double-unders
400-meter run

Beginner option:
3 rounds for time of:
20 sit-ups
40 single-unders
200-meter run

Coaching cues:
As your midline gets fatigued, you might begin to “slouch” with your posture on your double-unders. This makes it difficult to breathe and recover. Focus on keeping a forward gaze and being as upright as possible when you are performing double-unders.

Resources:
The GHD Sit-Up
The Double-Under
Training the GHD Sit-Up
Master the Movement: Double-Unders

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Nancy

5 rounds for time of:
400-meter run
15 overhead squats

♀ 65 lb
♂ 95 lb

Post time to comments.

Compare to 230918.

Scaling:
Today’s workout is a classic CrossFit benchmark. Be sure to look back at your previous score to help you better understand your strategy for today’s effort. Choose a load that allows you to complete most of the overhead squats unbroken. The challenge of this workout is to keep an aggressive pace on each element knowing that neither the lifting nor the running are so demanding on their own that you’ll need extended rests. Advanced athletes should resist the temptation to add load and instead commit to a run pace that’s just a little too hot.

Intermediate option:

5 rounds for time of:
400-meter run
10 overhead squats

♀ 65 lb
♂ 95 lb

Beginner option:

5 rounds for time of:
200-meter run
10 overhead squats

♀ 35 lb
♂ 45 lb

Coaching cues:
Press up into the barbell and rotate your arms so your elbows face the ground. Do not relent on this technique throughout the workout.

Resources:
CAP Tips: Running Position Drill
The Overhead Squat
Workout Tips From 230918 With Adrian Bozman
Find a CrossFit Course Near You

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For time:
100 double-unders
50 GHD sit-ups
25 power cleans
50 GHD sit-ups
100 double-unders

♀ 105 lb
♂ 155 lb

Scaling:
Today’s workout is a pyramid-style workout with a moderately loaded barbell sandwiched between a few bodyweight movements. The management of the power cleans in this workout should be much different from yesterday's squat snatch workout. Today, the loading should allow you to perform a combination of touch-and-go reps and fast singles. Push to finish the power cleans in 3 minutes or less. As for the GHD sit-ups, if you are not regularly performing this movement, you should scale the reps and range of motion.

Intermediate option:
For time:
50 double-unders
30 GHD sit-ups to parallel
25 power cleans
30 GHD sit-ups to parallel
50 double-unders

♀ 75 lb
♂ 115 lb

Beginner option:
For time:
50 single-unders
25 sit-ups
15 power cleans
25 sit-ups
50 single-unders

♀ 35 lb
♂ 45 lb

Coaching cues:
Relax the quads when you are seated on the GHD. The knees should be bent as you lay back, then squeeze the quads, drive the heels down, and reach for the foot pads to complete the sit-up. This happens on every rep.

Resources:
The Double-Under
The GHD Sit-Up
The Power Clean
Training the GHD Sit-Up

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Annie With a Twist

In 15 minutes:
For time:
50-40-30-20-10
Double-unders
25-20-15-10-5
Toes-to-bars
*Complete 3 snatches after each round

Then, in the remaining time, work up to a heavy snatch.

♀ 95 lb
♂ 135 lb

Post time and load in comments.

Scaling:
Try to relax on the double-unders. If needed, build in planned breaks on the sets of 50 and 40 double-unders to prevent shoulder fatigue and moderate your heart rate. If you get caught tripping up, take a second to relax and reset. For the toes-to-bars, pick a number you can repeat under fatigue with a quick break. The snatches should be a weight you can touch and go all 3 reps, but we recommend singles. This should be a weight you can power snatch. Focus on smooth, efficient reps, then get right back to your jump rope.

Once you finish the workout, don't rush to add weight to the barbell. Take a few deep breaths to recover and bring your heart rate down as you start building. Focus on perfect form for each rep and a big leg drive since you will be fatigued from the prior work. The goal is to finish the first part in 10 minutes to give you at least 5 minutes to hit a few lifts building in weight.

Intermediate option:
In 15 minutes:
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
*Complete 3 snatches after each round

Then, in the remaining time, work up to a heavy snatch.

♀ 65 lb
♂ 95 lb

Beginner option:
In 15 minutes:
For time:
80-60-40-20
Single-unders
20-15-10-5
Sit-ups
*Complete 3 snatches after each round

Then, in the remaining time, work up to a heavy snatch.

♀ 35 lb
♂ 45 lb

Coaching cues: In the double-under, flick the wrist down toward the ground on each jump. If you bring the wrist up while you jump up, you make the rope shorter and there is a greater chance of missing the rep. You jump up while the wrist and arms go down.

Resources:
The Double-Under
The AbMat Sit-Up
The Power Snatch
The Power of Progression, Part 4: Using Progression

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For time:
50 double-unders
40 wall-ball shots
30 box jump-overs
20 ground-to-overheads
10 burpee pull-ups
20 ground-to-overheads
30 box jump-overs
40 wall-ball shots
50 double-unders

♀ 14-lb medicine ball to a 9-foot target, 20-inch box, and 95-lb barbell
♂ 20-lb medicine ball to a 10-foot target, 24-inch box, and 135-lb barbell

Post time to comments.

Scaling:
Today’s workout is a pyramid-style chipper. Pace yourself on the way up with smooth double-unders, focused on breathing and relaxing your shoulders. Go for 3 to 4 sets on the wall-ball shots — a good game plan could be 12-10-10-8 or 16-14-10. On the box jump-overs, stepping down off the box is a great way to moderate your heart rate to get you ready for the ground-to-overheads. The ground-to-overhead weight should be touch-and-go for at least 6 to 8 reps, though singles are OK for today. For this movement, you can choose how you get it from the ground to over your head — snatch or clean and jerk. On the burpee pull-ups, step in and out to keep moving, rather than doing a few fast reps, followed by a break. Be mentally prepared to get right back into the ground-to-overheads. The goal is sub-20 minutes for most and sub-17 minutes for the elite.

Intermediate option:
For time:
50 double-unders
40 wall-ball shots
30 box jump-overs
20 ground-to-overheads
10 burpee pull-ups
20 ground-to-overheads
30 box jump-overs
40 wall-ball shots
50 double-unders

♀ 14-lb medicine ball to a 9-foot target, 20-inch box, and 65-lb barbell
♂ 20-lb medicine ball to a 10-foot target, 24-inch box, and 95-lb barbell

Beginner option:
For time:
60 single-unders
30 wall-ball shots
20 box step-overs
10 ground-to-overheads
5 burpee pull-ups
10 ground-to-overheads
20 box step-overs
30 wall-ball shots
60 single-unders

♀ 10-lb medicine ball to a 9-foot target, 20-inch box, and 55-lb barbell
♂ 14-lb medicine ball to a 10-foot target, 24-inch box, and 75-lb barbell

Coaching cues:
In the burpee pull-up, draw a line on the ground directly underneath the pull-up bar. For every rep, aim to get your feet on that line before jumping up to the pull-up bar. As you get good at this, you can begin jumping without looking for the bar because you know exactly where it’s going to be. Simply jump, grab, and pull.

Resources:
The Double-Under
The Wall-Ball Shot
CAP Demo | The Lateral Box Jump-Over
The Power Snatch
The Clean and Jerk
The Burpee Pull-Up With Greg Amundson

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3 rounds for time of:
20 sumo deadlift high pulls
40 GHD sit-ups
120 double-unders

♀ 65 lb
♂ 95 lb

Scaling:
Today’s workout is a moderate-duration effort and will challenge the integrity of your midline. Your goal should be to keep each round to 5 minutes or less. The loading of the barbell should be light and allow you to perform at least 10 reps every time you pick it up. Spend no more than 2 minutes performing double-unders. If you have not been consistent in accumulating volume on the GHD within the last few weeks, reduce the reps and range of motion for this movement.

Intermediate option:
3 rounds for time of:
20 sumo deadlift high pulls
20 GHD sit-ups to parallel
60 double-unders

♀ 55 lb
♂ 75 lb

Beginner option:
3 rounds for time of:
20 sumo deadlift high pulls
20 AbMat sit-ups
60 single-unders

♀ 35 lb
♂ 45 lb

Resources:
The Sumo Deadlift High Pull
The GHD Sit-Up
The Double-Under
Training the GHD Sit-Up
The Power of Progression, Part 3: Sumo Deadlift High Pull

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30-25-20-15-10 reps for time of:
Double-under crossovers
Toes-to-bars

Post times to comments.

Scaling:
This is a twist on the classic CrossFit benchmark Annie. The idea is to increase the difficulty of the rope skill and mix it with a more advanced gymnastics movement. It is expected that you will trip more with the double-under crossovers than with the standard double-under. You may need to add a few singles between the doubles, but keep chipping away. The goal is to make it less than 7 minutes for the more proficient athletes, and up to 15 minutes for less-experienced athletes in order to practice these skills.

Intermediate option:
21-18-15-12-9 reps for time of:
Double-under crossover attempts
Toes-to-bars

Beginner option:
15-12-9-6-3 reps for time of:
Single-under crossovers
Hanging knee raises

Resources:
Double-Under Crossovers at the CrossFit Games
Single-Under Crossovers
The Kipping Toes-to-Bar

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Complete as many rounds and reps as possible in 10 minutes of:

6 lateral burpees over a dumbbell
12 dumbbell front-rack lunges
24 double-unders

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Scaling:
Today’s workout keeps the reps low and challenges you to keep moving for the full 10 minutes. Advanced athletes should try to perform a round every 1:00-1:30 and hang on. Less-experienced athletes should aim to complete a round every 2:00. Look to reduce the loading of the dumbbells to something you can perform unbroken reps for the entire workout. Perform the burpees over a single dumbbell (do not stack the dumbbells on top of each other).

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:

6 lateral burpees over a dumbbell
12 dumbbell front-rack lunges
30 seconds of double-unders

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:

6 lateral burpees over a dumbbell
12 single-dumbbell goblet lunges
24 single-unders

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
Does it sometimes feel like your jump rope is getting shorter as you perform double-unders? Check your arms. If your hands move away from your sides, you're bound to trip up. Think about bending your elbows and flicking your wrists down toward the floor.

Resources:
The Dumbbell Front-Rack Lunge
The Double-Under

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Guest Programmer - HWPO
July 22-August 4, 2024

4 rounds for time of:
42 double-unders
21 wall-ball shots
12 alternating dumbbell snatches

♀ 14-lb medicine ball to a 9-foot target and 50-lb dumbbell
♂ 20-lb medicine ball to a 10-foot target and 70-lb dumbbell

Post time to comments.

Scaling:
This triplet is inspired by the workout Helen. We’ve got a slightly higher volume than Helen but the level of intensity will match that of the classic benchmark. This workout also has a little twist in that we’re using low volume of double-unders, a normal wall-ball shot weight, volume, and target, but we’re using a heavier floor-to-overhead movement. Although the dumbbell snatch is heavier, the volume should be low enough that athletes can perform the 12 total reps unbroken with just a bit more focus. If you do not have a heavier dumbbell, replace it with a kettlebell.

The limiting factor in this workout will be arm fatigue. This will be most apparent in the double-unders for those who aren’t yet efficient with them, as well as the wall-ball shots since it’s an easier movement to “let up” on.

Remember, the difficulty of the workout is the reason for its existence, so we need to focus on good quality movement despite the fatigue.

GOAL: High-intensity upper-body conditioning

TARGETS:
ADVANCED: 8- to 9-minute time domain
BEGINNER: 9- to 11-minute time domain

Intermediate option:
4 rounds for time of:
24-42 double-unders
21 wall-ball shots
12 alternating dumbbell snatches

♀ 10-lb medicine ball to a 9-foot target and 35-lb dumbbell
♂ 14-lb medicine ball to a 10-foot target and 50-lb dumbbell

Beginner option:
4 rounds for time of:
42 single-unders
15 wall-ball shots
12 alternating dumbbell snatches

♀ 6-lb medicine ball to a 9-foot target and 15-lb dumbbell
♂ 10-lb medicine ball to a 10-foot target and 25-lb dumbbell

Coaching cues:

Frustrated with double-unders? Consider your hand position. Resist the tendency to allow the hands to move away from your body, which shortens the path of the rope and leads to those frustrating trip-ups. Instead, keep your hands in and slightly forward of your body as you relax your shoulders.

Resources:
The Double-Under
The Wall-Ball Shot
The Dumbbell Power Snatch
A History of Helen on CrossFit.com

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Filthy 50

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 hip extensions
50 wall-ball shots
50 burpees
50 double-unders

♀ 20-inch box, 26-lb kettlebell, 35-lb push press, 14-lb ball
♂ 24-inch box, 35-lb kettlebell, 45-lb push press, 20-lb ball

Record your Filthy 50 score in the CrossFit app and/or post to comments.

Compare to 230909.

Scaling:
Today’s workout is a classic chipper of 500 reps of 10 movements called the Filthy Fifty. The workout was originally programmed on June 19, 2005. This longer workout is characterized by intermediate-level bodyweight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks.

Intermediate option:
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 hip extensions
50 wall-ball shots
50 burpees
50 double-unders

♀ 16-inch box, 18-lb kettlebell, 25-lb push press, 10-lb ball
♂ 20-inch box, 26-lb kettlebell, 35-lb push press, 14-lb ball

Beginner option:
For time:
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 walking-lunge steps
30 hanging leg raises
30 push presses
30 hip extensions
30 wall-ball shots
30 burpees
30 single-unders

♀12-inch box, 9-lb kettlebell, 15-lb push press, 8-lb ball
♂16-inch box, 18-lb kettlebell, 25-lb push press, 10-lb ball

Coaching cues:
The jumping pull-up offers a major dose of intensity while simultaneously building strength, body awareness, and coordination. It’s easily scalable as athletes raise or lower the height of the jump and/or use more or less of their upper vs. lower body, building the strength, stamina, and skill required to master the pull-up.

Resources:
WOD Demo: Filthy Fifty
The Box Jump
Jumping Pull-Up Demo
The Kettlebell Swing
The Walking Lunge
The Knees-to-Elbow
The Push Press
The Hip Extension
The Wall-Ball Shot
The Burpee
The Double-Under

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Guest Programmer – Christian Harris
June 24-July 7, 2024

Every minute on the minute for 20 minutes:

Minute 1: 6 clean and jerks
Minute 2: 12 strict handstand push-ups
Minute 3: 60 double unders
Minute 4: 14/18-calorie row

♀ 95-lb barbell
♂ 135-lb barbell

Scaling:
Today’s workout is a 20-minute EMOM which stands for “every minute on the minute.” There are 4 minutes to rotate through, so you will do 5 rounds of each movement. Minute 1 begins with 6 clean and jerks, which should be an opportunity to choose a loading that allows for touch-and-go reps. For Minute 2, allow no more than 45 seconds to complete the 12 strict handstand push-ups. Consider modifying to kipping handstand push-ups if you’re only able to complete a couple of reps strict. Modify the double-unders to singles if needed. For the row, athletes will need to push to get that amount of calories completed within the minute. This one rewards those who start each minute on time and finish the work quickly, so move fast!

Intermediate option:
Every minute on the minute for 20 minutes:

Minute 1: 6 clean and Jerks
Minute 2: 6 handstand push-ups
Minute 3: 30 double-unders
Minute 4: 9/12-calorie row

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
Every minute on the minute for 20 minutes:

Minute 1: 6 clean and Jerks
Minute 2: 6 push-ups from the knees
Minute 3: 30 single-under
Minute 4: 6/9-calorie row

♀ 35-lb barbell
♂ 45-lb barbell

Coaching Cues:

Resources:
The Clean and Jerk
The Strict Handstand Push-Up
The Double-Under
Rowing

Find a gym near you:
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Featured photo:

For time:
40-30-20-10
Medicine-ball cleans
120-90-60-30
Double-unders

♀ 14 lb
♂ 20 lb

Post time to comments.

Scaling:
Don’t underestimate today’s workout. The medicine-ball clean is deceptive and very effective. The load should be light and allow you to perform at least 20 reps unbroken. Some athletes may be able to go unbroken on all sets. Even though the ball is light, don’t cheat the movement. Focus on hitting full hip extension and pulling your body under the ball on each rep. Sneaking under the ball before full hip extension may be faster, but that technique will only get you so far when it comes to a squat clean with a heavy barbell. Less-experienced athletes should reduce the load and reps of the cleans as well as the difficulty of the double-unders.

Intermediate option:
For time:
40-30-20-10
Medicine-ball cleans
Double-unders

♀ 10 lb
♂ 14 lb

Beginner option:
For time:
30-20-10-5
Medicine-ball cleans
30-20-10-5
Single-unders

♀ 6 lb
♂ 10 lb

Resources:
The Medicine-ball Clean
The Double-under
The Single-under
Medicine-ball Clean Progression

Find a gym near you:
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Featured photo:
Taken by Ruby Wolff at a Level 2 Seminar at CrossFit Marrickville in Marrickville, Australia.

For time:
150 double-unders
125 sit-ups
100 box step-ups
75 deadlifts
50 burpees
25 strict handstand push-ups

♀ 20-inch box and 75-lb barbell
♂ 24-inch box and 115-lb barbell

Post time to comments.

Scaling:
Today’s effort is chipper-style and extends into the longer time domain. Advanced athletes can push to finish in sub-18 minutes. However, expect most to complete this challenge in the 20- to 25-minute range. Choose scaling options that allow you to keep moving through the higher volume of reps. The load of the barbell should be light and allow you to perform at least 15-20 reps unbroken.

Intermediate option:
For time:
100 double-unders
90 sit-ups
80 box step-ups
75 deadlifts
50 burpees
25 pike push-ups

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

Beginner option:
For time:
80 single-unders
40 sit-ups
40 box step-ups
40 deadlifts
30 burpees
20 dumbbell shoulder presses

♀ 12-inch box, 55-lb barbell, and 15-lb dumbbells
♂ 20-inch box, 75-lb barbell, and 20-lb dumbbells

Resources:
The Double-under
The AbMat Sit-up
The Box Step-up
The Deadlift
The Burpee
The Strict Handstand Push-up
The Dumbbell Press

One More Weekend of Semifinals Competition!
Read: "How To Watch the 2024 CrossFit Semifinals"

Find a gym near you:
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Featured photo:
Taken by Johany Jutras at the North America West Semifinal by West Coast Classic.

Freestanding handstand push-up practice

Spend 15-20 minutes practicing the following progression:

• Headstand

• Headstand with knees to chest

• From the headstand position, kick upward to a handstand and hold

• Kick to a handstand, hold, and lower back to a headstand

• Multiple freestanding handstand push-ups

Rest at least 10 minutes, then perform:

As many rounds and reps as possible in 10 minutes of:
35 double-unders
5 freestanding handstand push-ups

Post rounds and reps to comments.

Scaling:
The goal today is to build confidence in a gymnastics movement and develop a better understanding of your body in space. This is an opportunity to practice complex skills in a low-intensity environment.

Setup and execution:

*Perform all stages of the progression about 1 foot off a wall. Consider using an AbMat for your head. Even though the wall is there, the goal is to use it only if you lose balance or control. Remember, we are working on a freestanding handstand and handstand push-up.

Headstand | Start in a frog stand and extend both legs above your body. Your head and hands will still be on the ground in the tripod position.

Headstand with knees to chest | While in a headstand, slowly bring your knees to your chest and then extend them back above your body.

Kick to a handstand | While in a headstand, bring your knees toward your chest in a controlled fashion. While extending your legs, think about driving your heels to the sky — this will build momentum. Then press with your arms to complete the freestanding handstand.

Kick to a handstand, hold, and lower back to headstand | If you cannot yet hold a freestanding handstand, use the wall for assistance. Once you kick up, hold for a second or two, then slowly bring your head back down to a headstand. Achieve this by bringing your head in front of your hands, and allow the feet/legs to have a slight backward lean to counterbalance. This can be completed with one or both legs on the wall for assistance.

Multiple freestanding handstand push-ups | Once you have successfully made it back to the headstand, attempt another rep.

Modifications:

Go as far as you can in the progression and stop when it becomes challenging. Over time, progress to the full movement as you develop the skills.

Intermediate option:
Spend 15-20 minutes practicing the following progression:

• Headstand

• Headstand with knees to chest

• From the headstand position, kick upward to a handstand and hold

• Kick to a handstand, hold, and lower back to a headstand

• Multiple handstand push-ups

Rest at least 10 minutes, then perform:

As many rounds and reps as possible in 10 minutes of:
35 double-unders
5 handstand push-ups

*Perform all stages of the progression a few inches off a wall. Consider using an AbMat for your head. The goal is to kick up and back to a headstand against the wall. If you are confident with this, try the freestanding variation.

Beginner option:
Spend 15-20 minutes practicing the following progression:

• Inchworm

• Pike headstand

• Pike handstand hold

• Pike push-up negative

• Multiple pike push-ups

Rest at least 10 minutes, then perform:

As many rounds and reps as possible in 10 minutes of:
35 single-unders
5 pike push-ups

*Perform all stages of the progression in the middle of an open floor. Consider using an AbMat for your head. To make the pike position easier, keep your feet away from your hands. The closer the feet are to the hands, the more difficult the movement will be. The goal is to practice loading as much bodyweight as possible onto the hands, and to build confidence getting upside down. If you are confident with this progression, try the intermediate variation.

Resources:
The Freestanding Handstand Push-up
The Handstand
The Kipping Handstand Push-up
Handstand Push-up Variations
The Double-under

Find a gym near you:
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Featured photo:
Taken by Charlotte Foerschler at Destination Defender in Somerville, Texas.