Nate

Complete as many rounds and reps as possible in 20 minutes of:
2 ring muscle-ups
4 handstand push-ups
8 kettlebell swings

♀ 53 lb
♂ 70 lb

Post time to comments.

Compare to 221018 and similar 241015.

Chief Petty Officer Nate Hardy was killed Sunday Feb. 4, 2012, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son, Parker.

Stimulus and Strategy:
Today’s effort is the Hero workout Nate. If you have completed this workout in the past, look back to your score to help you navigate today’s effort. The kettlebell loading should be moderate and allow you to go unbroken through all rounds. Athletes completing this workout as prescribed should aim to complete a round in 2 minutes or less. Today is a great opportunity for intermediate athletes to practice muscle-ups and handstand push-ups, even if it means completing fewer rounds.

Scaling:
Reduce the loading of the kettlebell. Reduce the reps of the muscle-ups and handstand push-ups.

To reduce the complexity of the ring muscle-ups, perform jumping muscle-ups or low-ring muscle-up transitions. For the handstand push-ups, perform pike push-ups or dumbbell shoulder presses. For the kettlebell swings, reduce the range of motion.

In case of an injury or limitation, perform ring rows or foot-assisted strict pull-ups for the muscle-ups. For the handstand push-ups, perform single-arm dumbbell shoulder presses or push-ups. For the kettlebell swings, consider single-arm Russian kettlebell swings or unloaded good mornings.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
2 jumping ring muscle-ups
4 pike push-ups
8 kettlebell swings

♀ 35 lb
♂ 53 lb

Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
2 low-ring muscle-up transitions
4 dumbbell shoulder presses
8 kettlebell swings

♀ 18-lb kettlebell and 15-lb dumbbells
♂ 26-lb kettlebell and 20-lb dumbbells

Coaching cues:
Try starting your first kettlebell swing of every set with the kettlebell set up slightly in front of the toes. Then, like a center hiking a football, “hike” the kettlebell back between your legs and then drive it over head.

Resources:
The Kipping Muscle-Up
The Kipping Handstand Push-Up
The Kettlebell Swing
Jumping Ring Muscle-Up
Pike Push-Up
Low-Ring Muscle-Up Transition
The Dumbbell Shoulder Press
CrossFit Hero and Tribute Workouts

Find a gym near you:
View the CrossFit map

For time:
50 front squats

Every time you drop the bar, complete 20/30 calories on the Echo bike.

♀ 125 lb
♂ 185 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is a challenge. How long can you hang on to the barbell before you have to break and accept the “penalty”? Choose a weight that allows you to complete consistent sets of 10 or more repetitions. Challenge yourself with the loading, but don’t make the workout impossible. Keep in mind that the bike is only going to make each set more difficult. Don’t dig yourself a hole by pushing the pace too hard on the bike. Bigger sets on the barbell is more important.

Scaling:
Reduce the loading of the barbell. Reduce the calories on the bike.

To reduce the complexity of the front squats, consider using a pair of dumbbells if there are any front-rack limitations.

In case of an injury or limitation, perform back squats, goblet squats, or air squats in place of the front squats. For the calories on the bike, use any machine available.

Intermediate option:
For time:
50 front squats

Every time you drop the bar, complete 15/20 calories on the Echo bike.

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
50 front squats

Every time you drop the bar, complete 7/10 calories on the Echo bike.

♀ 35 lb ♂ 45 lb

Coaching cues:
To help keep the barbell on the body for more reps, focus on keeping the elbows up. The further the barbell gets away from the body, the more difficult the movement will be.

Resources:
The Front Squat
Rogue Echo Bike

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 10 minutes of:
15 dumbbell deadlifts
50-foot handstand walk

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post round and reps to comments.

Stimulus and Strategy:
Today’s workout is a back-and-forth couplet. The loading of the dumbbell should allow you to perform your reps unbroken in each set. Choose an option for the handstand walk that allows you to complete each set in 45 seconds or less. Sticking to this stimulus should allow you to complete at least 5 rounds, although you will definitely see some scores close to a round per minute. Prior to starting the workout, spend some time practicing handstand walks and getting upside down. For the deadlifts, you can put the dumbbells inside your legs like a sumo deadlift or keep them on the outside like a conventional deadlift.

Scaling:
Reduce the loading of the dumbbells. Reduce the distance of the handstand walk.

To reduce the complexity of the handstand walk, consider performing 20 shoulder taps against the wall or with your feet on a box. You may also consider 3-5 inchworms or a bear crawl.

In case of an injury or limitation, perform single-kettlebell sumo deadlifts or unloaded good mornings in place of the deadlifts. For the handstand walks, consider seated alternating light dumbbell shoulder presses.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
15 dumbbell deadlifts
20 shoulder taps with feet elevated on a box

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
10 single-kettlebell sumo deadlifts
50-foot bear crawl

♀ 18-lb kettlebell
♂ 26-lb kettlebell

Coaching cues:
During the handstand walks, think of the arms as stilts. As you move forward, the supporting arm should be straight.

Resources:
The Dumbbell Deadlift
The Handstand Walk
Kettlebell Sumo Deadlift
Pike Shoulder Taps
The Bear Crawl
Handstand Walk Scaling Tips

Find a gym near you:
View the CrossFit map

For time:
800-meter run
15 chest-to-bar pull-ups
30 shoulder-to-overheads
800-meter run
30 chest-to-bar pull-ups
15 shoulder-to-overheads

♀ 105-lb barbell
♂ 155-lb barbell

Post time to comments.

Stimulus and Strategy:
In today’s workout, be sure to pay attention to the reps of each movement as they flip-flop after the second run. Push for bigger sets where you can. The first set of chest-to-bars is relatively low volume, so if you can go unbroken, do it. The second set may require a few more sets with quick breaks. The same can be said for the shoulder-to-overheads. Push the runs if you are able, but not at the expense of “long-winded” breaks on the other two movements.

Scaling:
Reduce the loading of the barbell. Reduce the distance of the runs.

To reduce the complexity of the chest-to-bar pull-ups, decrease the range of motion. Consider chin-over-bar pull-ups or jumping chest-to-bar pull-ups. For the shoulder-to-overheads, consider performing shoulder presses or using a pair of dumbbells if you are having difficulty with the rack position.

In case of an 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 chest-to-bar pull-ups, perform ring rows or dumbbell bent-over rows. For the shoulder-to-overheads, perform single-arm dumbbell shoulder-to-overheads or push-ups.

Intermediate option:
For time:
800-meter run
15 chin-over-bar pull-ups
30 shoulder-to-overheads
800-meter run
30 chin-over-bar pull-ups
15 shoulder-to-overheads

♀ 75-lb barbell
♂ 115-lb barbell

Beginner option:
For time:
400-meter run
15 ring rows
30 shoulder-to-overheads
400-meter run
30 ring rows
15 shoulder-to-overheads

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
In the dip-drive phase of the push press or push jerk, focus on reaching the elbows up as your body dips down. This will help ensure a better rack position throughout the lift.

Resources:
Running | Pulling in Place
The Kipping Chest-to-Bar Pull-Up
The Push Press
The Push Jerk
The Kipping Pull-Up
The Ring Row

Complete as many meters as possible in 20 minutes of:
Farmers carry

♀ 53-lb kettlebells
♂ 70-lb kettlebells

Post total distance to comments.

Stimulus and Strategy:
Today’s workout is both a mental and physical grind. There is not much to this effort — grab a pair of kettlebells and get to work. Consider a work-to-rest strategy. Whether it is moving for a certain distance before putting the weight down or moving for a certain amount of time, both are good plans of attack and will keep you engaged for 20 minutes.

Scaling:
Reduce the loading of the kettlebells. Reduce the duration of the workout.

To reduce the complexity of the farmers carry, consider using one kettlebell and switching hands as needed. You may also consider carrying the kettlebell (or a dumbbell) on the shoulder instead of in the farmers carry position.

In case of an injury or limitation, consider wearing a weighted vest instead of carrying a kettlebell or dumbbell. Other options could include pushing or pulling a sled, or a combination of both.

Intermediate option:
Complete as many meters as possible in 20 minutes of:
Farmers carry

♀ 35-lb kettlebells
♂ 53-lb kettlebells

Beginner option:
Complete as many meters as possible in 10 minutes of:
Farmers carry

♀ 26-lb kettlebell
♂ 35-lb kettlebell

Coaching cues:
When you are moving with the kettlebells, focus on keeping your chest up, belly tight, and pulling your shoulders back and down.

Resources:
Kettlebell Farmers Carry

Find a gym near you:
View the CrossFit map

Push press 5-5-5-5-5 reps

Compare to 240809.

Post loads to comments.

Stimulus and Strategy:
Today is a heavy day. Keep in mind that heavy is relative to each athlete's capacity and experience. Look back at your previous attempt to help navigate today’s workout. As long as you are working to your limits, you will benefit from this effort. Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Scaling:
To adjust the complexity of the lift, consider performing the movement with a pair of dumbbells or performing shoulder presses.

In case of an injury or limitation, consider using a single dumbbell or kettlebell. If you are unable to add load, consider handstand push-ups, pike push-ups, or push-ups.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
In an attempt to keep your torso more vertical in the dip-and-drive phase of the push press, visualize yourself keeping your shoulders and hips against a wall as you dip and drive.

Resources:
The Push Press

Find a gym near you:
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4 rounds for time of:
1-minute L-sit hold
400-meter run

Compare to 220725.

Post time to comments.

Stimulus and Strategy:
Today’s workout combines a higher-level gymnastics skill with a conditioning effort. Your goal is to get through the L-sit holds in as few sets as possible and push the pace on each run. Choose a variation for the L-sit that allows you to hold for at least 10 seconds (longer in the beginning rounds). L-sit holds can be performed with whatever is available — a pair of boxes, a pair of heavier dumbbells or kettlebells, a pair of parallettes, or even on a pair of rings. Regardless of the variation you choose, hold yourself to a standard and try not to deviate throughout the workout.

Scaling:
Reduce the distance of the run. Reduce the time component of the L-sit hold.

To reduce the complexity of the L-sit hold, start by bending one or both of your legs. If that is too challenging, try seated single-leg raise holds. And finally, consider plank holds.

In case of injury or limitation, for the 400-meter run, consider performing a 900/1,250-meter Echo bike or 400/500-meter row or ski erg.

Intermediate option:
4 rounds for time of:
1-minute L-sit hold with bent knees
400-meter run

Beginner option:
3 rounds for time of:
1-minute seated leg raises
400-meter run

Coaching cues:
As you are holding the L-sit position, pull your shoulders back and down as you press down toward the floor below you.

Resources:
The L-Sit
L-Sit Drills
L-Sit Scaling | CrossFit Coaching Tips
Pose Running Drills | Pose Alignment

Find a gym near you:
View the CrossFit map

10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats

♀ 105 lb
♂ 155 lb

Compare to 240522.

Post time to comments

Stimulus and Strategy:
This is a sprint workout that should be a balanced challenge of metabolic and muscular fatigue. The goal is to hang on to the barbell and move through each round in as few sets as possible. Look back at your previous score to help navigate today’s effort. The deadlifts should feel the easiest of the three movements. Your capacity with the hang power snatch and overhead squat will determine your load for the workout. Choose a weight that allows you to complete the entire workout in under 15 minutes. Advanced athletes should be able to keep each round to less than 1 minute. Have fun!

Scaling:
Reducing the load of the barbell will decrease the difficulty of each movement, as well as the complexity.

In case of injury or limitation, consider using a dumbbell for the deadlifts and hang power snatches. If you have an overhead limitation, perform hang power cleans and front squats.

Intermediate option:
10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats

♀ 75 lb
♂ 115 lb

Beginner option:
10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats

♀ 35 lb
♂ 45 lb

Coaching cues:
Unless you are planning on performing the snatches immediately after the deadlifts, consider using a mixed grip on the deadlifts to save your grip. Then, put the barbell down briefly to adjust your grip before performing the hang power snatches.

Resources:
The Deadlift
The Hang Power Snatch
The Overhead Squat

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

Part 1
In 10 minutes:
Establish a 2-rep-max shoulder press

3 minutes rest

Part 2
As many calories as possible in 10 minutes of:
Echo bike

Post to comments:
1. Max weight lifted on the shoulder press in pounds
2. Total calories completed on the bike
3. Total weight + calories

Stimulus and Strategy:
This two-part workout will test upper-body pressing strength, as well as general conditioning. Start at a light load in the shoulder press and build up quickly to establish a 2-rep max for the day with sound mechanics. New athletes can focus on mechanics and keep the loads sub-maximal. Ten minutes on the bike will feel like a LONG TIME where you are at your threshold for a large portion of the workout. Set a goal cadence to maintain and treat the last minute as a final sprint to the finish.

Scaling:
Reduce the time on the Echo bike in Part 2.

To reduce the complexity of the shoulder presses, consider using a pair of dumbbells. This will eliminate the need to navigate the head and reduce the complexity of the rack position.

In case of injury or limitation, perform bench presses or floor presses in place of the shoulder presses. If necessary, consider single-dumbbell shoulder presses. For the max calories in Part 2, use any machine available.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
Keep your abdominals, glutes, and quadriceps tight throughout the shoulder press to reduce issues of overextending the trunk.

Resources:
The Shoulder Press
Rogue Echo Bike

Find a gym near you:
View the CrossFit map

For time:
400-meter run
30 clean and jerks
200-meter run

♀ 95 lb
♂ 135 lb

Post time to comments.

Stimulus and Strategy:
This chipper combines the classic benchmark workout Grace, alongside 600 total meters of running. This is intended to be a short effort with a fast pace in mind. The load on the clean and jerks is intended to be moderate and allow for some small unbroken sets combined with consistent singles performed with minimal rest between reps. Advanced athletes can storm through this workout at a blistering pace and attempt to complete it in around 5-6 minutes. Can anyone complete this in sub-5 minutes?

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

To reduce the complexity of the clean and jerk, consider performing a hang clean and jerk with a barbell or a pair of dumbbells.

In case of injury or limitation, for the 400-meter run, perform 400/500 meters on the rower or ski erg, or 900/1,250 meters on the Echo bike. For the 200-meter run, perform 200/250 meters on the rower or ski erg, or 500/700 meters on the Echo bike. For the clean and jerks, if there is an overhead limitation, perform a power clean only. If there is a wrist limitation, use one or two dumbbells.

Intermediate option:
For time:
400-meter run
30 clean and jerks
200-meter run

♀ 65 lb
♂ 95 lb

Beginner option:
For time:
200-meter run
30 clean and jerks
200-meter run

♀ 35 lb
♂ 45 lb

Coaching cues:
For clean and jerks, attempt to transition immediately from the clean catch position into the drive phase of the jerk.

Resources:
Banded Running Drill
The Power Clean and Jerk

Find a gym near you:
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5 rounds for time and load of:
10 box jumps
10 deadlifts

Rest 1 minute between rounds.

♀ 24-inch box
♂ 30-inch box

Post-Workout
Accumulate 3 minutes of an L-sit in as few sets as possible.

Post time for each interval and load used on the deadlifts to comments.

Stimulus and Strategy:
Each effort of this interval workout is intended to be short with a rest period that won’t allow for total recovery. The box jump height is intended to be challenging but allow for a consistent pace. The deadlift weight is up to you and can be changed as needed throughout the workout. The goal is to use a challenging load that allows for all 10 reps to be completed consecutively with sound mechanics. Expect the fatigue in the posterior chain to make each movement significantly more difficult in the later rounds.

Scaling:
Reduce the height of the box and the weight on the deadlift.

To reduce the complexity of the box jumps, perform step-ups. For the post-workout skill work, reduce the length of the legs by bending the knees and tucking them in close to your chest.

In case of injury or limitation, 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. For the L-sit holds, perform seated leg raise holds or plank holds.

Intermediate option:
5 rounds for time and load of:
10 box jumps
10 deadlifts

Rest 1 minute between rounds.

♀ 20-inch box
♂ 24-inch box

Post-Workout
Accumulate 3 minutes of an L-sit with both knees tucked in as few sets as possible

Beginner option:
5 rounds for time and load of:
10 box step-ups
10 deadlifts

Rest 1 minute between rounds.

♀ 12-inch box
♂ 20-inch box

Post Workout
Accumulate 2 minutes of a plank hold with the knees on the ground in as few sets as possible

Coaching cues:
The box jump is not just about legs. Use an upward swinging motion of your arms as you prepare to jump to enhance your performance.

Resources:
The Box Jump
The Deadlift
The Box Step-Up

Find a gym near you:
View the CrossFit map

Back squat

2-2-2-2-2-2-2-2-2-2

Post loads to comments.

Compare to 250331.

Stimulus and Strategy:
Today is a heavy day. Keep in mind, heavy is relative to each athlete's capacity and experience. Look back at your previous attempt to help navigate today’s workout. As long as you are working to your limits, you will benefit from this effort. Experienced athletes should build to a heavy set of 2 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Scaling:
To adjust the complexity of the lift, consider performing goblet squats with a dumbbell or kettlebell.

In case of an injury or limitation, consider squatting with a single dumbbell or kettlebell. You can also lunge with a load or perform an unloaded air squat.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
Focus on driving your chest up and back into the bar on the lifting phase. This will help to keep your torso upright and reduce issues of the hips raising too quickly.

Resources:
The Back Squat

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

Complete as many rounds and reps as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

Compare to 240712.

Stimulus and Strategy:
Today’s workout should look familiar. This is a dumbbell variation of the Hero workout DT. The loading of the dumbbells should be on the lighter side of moderate and allow you to perform all 27 reps in 3 sets or less. More advanced athletes should try to maintain unbroken reps for as many rounds as possible, while less-experienced athletes should consider strategic breaks to keep moving through the rounds. For example, perform 11 deadlifts, then break. After a quick breath, perform your 12th deadlift and move right into 8 hang power cleans before breaking. After a quick breath, perform your last hang power clean and finish the round by completing 6 shoulder-to-overheads. Look back at your previous score to help you navigate today’s effort.

Scaling:
Reduce the load of the dumbbells.

To reduce the complexity of the movements, perform each with a single dumbbell.

In case of an injury or limitation, consider performing unloaded good mornings in place of the deadlifts. Perform jumping squats for the hang power cleans, and push-ups for the shoulder-to-overheads.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
When performing shoulder-to-overheads with the dumbbells, focus on pressing the weight overhead with your biceps next to your ears.

Resources:
The Dumbbell Deadlift
The Dumbbell Hang Power Clean
The Dumbbell Push Press
The Dumbbell Push Jerk

Find a gym near you:
View the CrossFit map

On a 2-minute clock:
25 front squats
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
20 push presses
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
15 thrusters
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
10 squat clean thrusters
Max-calorie Echo bike in the remaining time

Your score is the total number of calories accumulated.

♀ 75-lb barbell
♂ 115-lb barbell

Post total calories to comments.

Stimulus and Strategy:
Today’s workout is four sprint-style efforts. The barbell movements are progressive and build on the previous set as the final set is a combination of the three sets prior. The loading of the barbell should be on the lighter side. Push to complete the barbell movements as quickly as possible to give yourself more time on the bike.

Scaling:
Reduce the load of the barbell.

To reduce the complexity of the barbell movements, perform each movement with a single dumbbell or pair of dumbbells.

In case of an injury or limitation, perform the calories on any machine available. If you have a squatting limitation, perform deadlifts, push presses, hang power cleans, and hang power clean and jerks (instead of the movements in the workout).

Intermediate option:
On a 2-minute clock:
25 front squats
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
20 push presses
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
15 thrusters
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
10 squat clean thrusters
Max-calorie Echo bike in the remaining time

Your score is the total number of calories accumulated.

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
On a 2-minute clock:
20 front squats
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
15 push presses
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
10 thrusters
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
5 squat clean thrusters
Max-calorie Echo bike in the remaining time

Your score is the total number of calories accumulated.

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
On the thrusters, focus on keeping the weight glued to your shoulders and then launching the barbell off your body as you stand up out of the squat.

Resources:
The Front Squat
The Push Press
The Thruster
Rogue Echo Bike

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Every minute on the minute for 5 minutes for load:
3 touch-and-go power snatches

Every minute on the minute for 5 minutes for load:
2 touch-and-go power snatches

Every minute on the minute for 5 minutes for load:
1 power snatch

Post loads to comments.

Compare to 250303.

Stimulus and Strategy:
Today’s workout is an opportunity to lift heavy. Keep in mind, heavy is relative to each individual's capacity and competence with the lift. Look back at your previous score to help you navigate today’s effort. The goal is to lift your heaviest load for each 5-minute section. Keep in mind, this is 15 minutes of continuous work without designated rest between segments. You can increase the loading across each minute, maintain the same weight for multiple sets, or stay at one weight for the entire workout. Newer and less-experienced athletes should focus on refining technique at submaximal loads rather than increasing the weight throughout the workout.

Scaling:
Reduce the loading of the barbell to maintain the integrity of the lift.

To reduce the complexity of the lift, reduce the loading, and consider performing a hang power snatch to avoid having to navigate the knees.

In case of an injury or limitation, consider performing a power clean for an overhead limitation. You can also perform single-arm snatches with a dumbbell or kettlebell.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
As you cycle the barbell, focus on pressing the hips back, pulling the barbell into the body, and brushing the thighs as the barbell returns to the floor.

Resources:
The Power Snatch

Find a gym near you:
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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

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CrossFit Community Cup Workout 1 - Pro

Complete as many rounds and reps as possible in 20 minutes of:
15 box jump-overs
10 dumbbell snatches
5 strict handstand push-ups

♀ 35-lb dumbbell, 24-inch box
♂ 50-lb dumbbell, 30-inch box

Post reps completed to comments, and submit your score as part of the 2025 CrossFit Community Cup.

Scaling:
Head over to the Community Cup website for additional variations of today’s workout based on your level and tier earned in the 2025 CrossFit Open.

Coaching cues:
On the strict handstand push-ups, focus on lowering your head into the proper tripod position and keep your quads, glutes, and abdominals tight throughout the rep.

Resources:
Box Jump-Over Variations
The Dumbbell Power Snatch
The Kipping Handstand Push-Up

Find a gym near you:
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4 rounds for time of:
400-meter run
10 bodyweight back squats

Post time to comments.

Stimulus and Strategy: Today’s workout aims to test your lower-body stamina with moving a relatively moderate-to-heavy load. The loading of this barbell should be challenging, but you should be able to grind through 10 reps unbroken in each set. Take the barbell from a rack if available. Push the pace on the run only if you can maintain unbroken back squats. Otherwise, use this run as “recovery.” If you are planning on performing the Community Cup workouts, consider reducing the loading in today’s workout, focusing on quality of movement, and preparing for the week ahead.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the back squats, consider performing goblet squats with a dumbbell or kettlebell.

In case of injury or limitation, perform 400/500 meters on the rower or ski erg, or 900/1,250 meters on the Echo bike. For the back squats, consider air squats to a target that allows for a pain-free range of motion.

Intermediate option:
4 rounds for time of:
400-meter run
10 ¾-bodyweight back squats

Beginner option:
4 rounds for time of:
200-meter run
10 back squats

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
In the descent of the back squat, focus on sending your hips back and down while trying to “screw” your feet into the ground.

Resources:
Pose Running Drills | Lean and Pull
The Back Squat

Find a gym near you:
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For total reps:
Tabata double-unders

Then, complete as many reps as possible in 4 minutes of:
8 alternating dumbbell hang snatches
8 alternating single-leg squats

Then, Tabata double-unders

Tabata is 20 seconds of work and 10 seconds of rest for 8 sets.

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post reps to comments.

Stimulus and Strategy:
Today’s workout is essentially three 4-minute efforts. Two of these efforts are Tabata double-unders and the couplet is a 4-minute AMRAP (as many reps as possible). Your score today is total reps. The loading of the dumbbell should be relatively light and allow you to complete your reps unbroken. Choose an option for the single-leg squats that allows you to keep moving.

Scaling:
Reduce the loading of the dumbbell.

To reduce the complexity of the double-unders, perform single-unders. For the single-leg squats, consider performing single-leg squats to a target or single-leg squats with the non-squatting leg wrapped around the heel of the squatting leg.

In case of injury or limitation, perform calories on any available machine in place of the double-unders. For the dumbbell hang snatches, perform dumbbell hang cleans (overhead limitation). For the single-leg squats, consider reverse lunges or air squats.

Intermediate option:
For total reps:
Tabata double-unders

Then, complete as many reps as possible in 4 minutes of:
8 alternating dumbbell hang snatches
8 alternating single-leg squats to a target

Then, Tabata double-unders

Tabata is 20 seconds of work and 10 seconds of rest for 8 sets.

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
For total reps:
Tabata single-unders

Then, complete as many reps as possible in 4 minutes of:
8 alternating dumbbell hang snatches
8 alternating reverse lunges

Then, Tabata single-unders

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
To maintain balance in the single-leg squat, focus on keeping your chest over the thigh of the squatting leg and leaning slightly toward the leg you are squatting on.

Resources:
The Double-Under
The Dumbbell Hang Snatch
The Single-Leg Squat
The Single-Under
Reverse Lunge
Single-Leg Squat Scaling

For time:
30 deadlifts
20 hang squat cleans
10 shoulder-to-overheads

♀ 145 lb
♂ 205 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is just you and a barbell. This is meant to be a heavy conditioning effort. While the deadlifts will be the “easiest” part of the workout, each movement will continue to get more difficult. Manage your reps and your pace accordingly. Beware of “sprinting” through the deadlifts. A fatigued posterior can create trouble in the movements that follow. Today is a great day to work with a load that is challenging, as long as the safety and integrity of the movements are maintained. Have fun!

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the hang squat cleans, consider breaking the movement into a hang power clean and then a front squat. For all of these movements, using a single dumbbell or pair of dumbbells would reduce the complexity.

In case of injury or limitation, perform any or all of the movements with a single dumbbell or kettlebell.

Intermediate option:
For time:
30 deadlifts
20 hang squat cleans
10 shoulder-to-overheads

♀ 105 lb
♂ 155 lb

Beginner option:
For time:
30 deadlifts
20 hang squat cleans
10 shoulder-to-overheads

♀ 35 lb
♂ 45 lb

Coaching cues:
In the hang squat clean, focus on getting the shoulder behind the barbell at full extension before pulling yourself into the squat.

Resources:
The Deadlift
The Hang Squat Clean
The Push Press
The Push Jerk

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

Elizabeth

21-15-9 reps for time of:
Cleans
Ring dips

♀ 95 lb
♂ 135 lb

Post time to comments.

Compare to 230623.

Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark and is meant to be completed relatively quickly. The goal is to complete the work in 10 minutes or less. The cleans can be performed as either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. If you have completed this workout in the past, use your previous score to help you navigate today’s effort.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the ring dips, consider jumping ring dips or foot-assisted ring dips. For the cleans, perform hang power cleans.

In case of injury or limitation, perform single-dumbbell cleans. For the ring dips, consider push-ups or bench/box dips.

Intermediate option:
21-15-9 reps for time of:
Cleans
Jumping ring dips

♀ 65 lb
♂ 95 lb

Beginner option:
15-12-9 reps for time of:
Cleans
Foot-assisted ring dips

♀ 35 lb
♂ 45 lb

Coaching cues:
As you are moving up and down on the rings, keep the rings close to your body — almost as if you were trying to put the rings in your pockets.

Resources:
The Clean
The Power Clean
The Ring Dip
Ring Dip Scaling

Find a gym near you:
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On a 3-minute clock, complete 5 rounds for max distance:
15/20-calorie row
15 box jumps
In the remaining time, perform a dumbbell farmers carry for max distance.

Rest 2 minutes between sets. Perform the farmers carry in 25-foot segments.

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

Post total distance to comments.

Stimulus and Strategy:
Today’s workout contains some interval grunt work. The goal is to get through the row and the box jumps quickly and give yourself as much time as possible for the farmers carry. Remember, your score is the total distance you carried the dumbbells at the end of 5 sets. Choose options that allow you to have at least 45 seconds to accumulate distance with the farmers carry. Hang on to those dumbbells.

Scaling:
Reduce the load of the dumbbells. Reduce the calories on the rower and the height of the box.

To reduce the complexity of the box jumps, perform step-ups. For the farmers carries, consider using one dumbbell.

In case of injury or limitation, perform the calories on any machine available. For the dumbbell farmers carries, consider hanging from a pull-up bar.

Intermediate option:
On a 3-minute clock, complete 5 rounds for max distance:
12/15-calorie row
15 box jumps
In the remaining time, perform a dumbbell farmers carry for max distance.

Rest 2 minutes between sets. Perform the farmers carry in 25-foot segments.

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

Beginner option:
On a 3-minute clock, complete 5 rounds for max distance:
7/10-calorie row
10 box step-ups
In the remaining time, perform a dumbbell farmers carry for max distance.

Rest 2 minutes between sets. Perform the farmers carry in 25-foot segments.

♀ 10-lb dumbbells, 20-inch box
♂ 15-lb dumbbells, 20-inch box

Coaching cues:
In the dumbbell farmers carry, pull your shoulders back and down. Imagine sticking your lats into your back pockets.

Resources:
Rowing Technique Tips
The Box Jump
The Dumbbell Farmers Carry
The Box Step-Up

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Snatch 2-2-2-2-2 reps

Compare to 180904.

Post loads to comments

Stimulus and Strategy:
Today’s workout is a classic lifting day to follow yesterday's longer effort. Depending on how you feel, use today as an opportunity to work on technique or to lift something relatively heavy. The repetitions in each set do not have to be touch-and-go. You may regrip and take no more than 10 seconds to perform the second lift. The snatch in today’s effort can be performed as a power or squat variation. Newer athletes should focus on developing consistently sound mechanics before adding weight.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the movements, consider performing hang power or hang squat snatches.

In case of injury or limitation, perform dumbbell snatches. If there is an overhead limitation, perform cleans instead.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
If you find yourself jumping forward on your lifts, try getting your head and shoulders behind the barbell at the finish of the second pull.

Resources:
The Snatch
The Power Snatch

Find a gym near you:
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Complete as many rounds and reps as possible in 12 minutes of:
200/250-meter row
25-foot handstand walk
10 dumbbell box step-overs
25-foot handstand walk

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

Stimulus and Strategy:
Today’s workout is meant to be lower volume while keeping the intensity high in preparation for those doing a Hero workout or Murph on Monday. Use options that allow you to complete about 4 rounds. Athletes who want to push the pace could certainly complete around 6 rounds. Work hard today and have fun.

Scaling:
Reduce the load of the dumbbells. Reduce the distance of the handstand walk.

To reduce the complexity of the handstand walk, perform shoulder taps in the pike position or perform bear crawls. For the dumbbell step-overs, reduce the height of the box.

In case of injury or limitation, perform a 500/700-meter Echo bike or a 200-meter run. For the dumbbell step-overs, perform this movement with no weight and reduce the height of the box.

Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
200/250-meter row
20 shoulder taps in the pike position
10 dumbbell box step-overs
20 shoulder taps in the pike position

♀ 15-lb dumbbells and a 20-inch box
♂ 25-lb dumbbells and a 24-inch box

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
200/250-meter row
25-foot bear crawl
10 box step-overs
25-foot bear crawl

♀ 12-inch box
♂ 20-inch box

Coaching cues:
During the handstand walk, think about pushing your hands into the floor and touching your toes to the ceiling.

Resources:
Rowing
The Handstand Walk
Dumbbell Box Step-Over
Box Step-Over
The Bear Crawl

Find a gym near you:
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As many rounds and reps as possible in 14 minutes of:
7 hang power cleans
7 front squats

♀ 145 lb
♂ 205 lb

Post total rounds and reps to comments.

Compare to 240531.

Stimulus and Strategy:
In today’s workout, moving this moderately heavy barbell is going to get way more metabolic than you want it to. Use a load that allows you to complete the hang power cleans in 1-3 sets and the front squats in 1-2 sets throughout the entire workout. Breaks are expected, but the goal is to keep marching forward and maintain at least 1 round every 2 minutes. If you completed this workout previously, use that score to help you navigate today’s effort.

Scaling:
Reduce the load of the barbell.

To reduce the complexity of the hang power cleans and front squats, use a pair of dumbbells to complete both movements.

In case of injury or limitation, perform Russian kettlebell swings in place of the hang power cleans. For the front squats, perform goblet squats with a single kettlebell or dumbbell. If necessary, squat to an elevated target that allows for a pain-free range of motion.

Intermediate option:
As many rounds and reps as possible in 14 minutes of:
7 hang power cleans
7 front squats

♀ 105 lb
♂ 155 lb

Beginner option:
As many rounds and reps as possible in 14 minutes of:
7 hang power cleans
7 front squats

♀ 55 lb
♂ 75 lb

Coaching cues:
In the hang power clean, focus on getting the elbows around the barbell as quickly as possible. Think about driving your elbows through the barbell after you get as tall as possible.

Resources:
The Hang Power Clean
The Front Squat

Find a gym near you:
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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:
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4 rounds for time of:
50 air squats
15 shoulder-to-overheads

♀ 105-lb barbell
♂ 155-lb barbell

Post time to comments.

Stimulus and Strategy:
Today’s couplet is sneaky. Never underestimate the air squat. Expect the compounding effect of the squats to make the shoulder-to-overheads more challenging. You may perform the first round of shoulder-to-overheads as a push press, then switch to a push jerk in the second round. Push the pace on the air squats, but not at the expense of good technique or your ability to pick up the barbell. Have fun today and don’t let the “little ol’ air squat” get the best of you.

Scaling:
Reduce the reps of the air squats. Reduce the volume and load of the barbell.

To reduce the complexity of the shoulder-to-overheads, perform push presses or shoulder presses. If necessary, using dumbbells for this movement can also reduce the complexity.

In case of injury or limitation, perform the squats to an elevated target that allows for pain-free range of motion. You may also consider 250 meters on a rower or 700 meters on the Echo bike. For the shoulder-to-overheads, use a single dumbbell to perform the movement and alternate arms as you are able.

Intermediate option:
4 rounds for time of:
50 air squats
15 shoulder-to-overheads

♀75-lb barbell
♂ 115-lb barbell

Beginner option:
4 rounds for time of
20 air squats
10 shoulder-to-overheads

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
In today’s air squats, not every rep is going to be perfect. However, you should always strive to maintain the five key points of performance: heels down, neutral spine maintained, knees track in line with the toes, the hip descends back and down, and the hip crease gets below the top of the knee at the bottom.

Resources:
The Air Squat
The Push Press
The Push Jerk

Find a gym near you:
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Complete as many rounds and reps as possible in 10 minutes of:
25-foot dumbbell front-rack walking lunge
1 rope climb to 15 feet
25 double-unders

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post rounds and reps to comments.

Stimulus and Strategy:
In today’s triplet, push the pace because before you know it, the workout will be over. Use a pair of dumbbells that allows you to stay quick and unbroken. The fatigue in your grip and legs from the lunges will try to slow you down. Take breaks where you need to, but try not to get too comfortable hook-gripping your shorts.

Scaling:
Reduce the load of the dumbbells.

To reduce the complexity of the rope climbs, consider reducing the height of the climb or performing pull-to-stands. For the double-unders, spend no more than 30 seconds per round performing attempts or perform single-unders.

In case of injury or limitation, perform reverse lunges or a box step-up. For the rope climb, perform 3 strict pull-ups or 3 ring rows. For the double-unders, substitute with 5-8 calories on a machine of your choice.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
25-foot dumbbell front-rack walking lunge
1 rope climb to 12 feet
25 double-unders

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
25-foot walking lunge
2 pull-to-stands
25 single-unders

Coaching cues:
On the rope climb, practice establishing a secure foot hook before standing up and reaching for the next pull. This will reduce the risk of unnecessary foot sliding as you are climbing.

Resources:
The Dumbbell Front-Rack Lunge
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Double-Under
The Walking Lunge
Pull-to-Stand | Rope Climb Scaling
The Single-Under

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