I think “character” applies to all steps in the pyramid. However I agree that sleep should be the foundation step-stone. While sleep is not always in your control, nutrition certainly is.

12:50. 4 steps 20 L/S sits on rings, 40 DU

18:09 Rx’d

21:45 RX M/60/6’2”/230

21:03 L sit from ground. 5 lunge steps each round. First 3 l sits unbroken. Then 21/4, 10/7/5/3, 9/7/6/4, 5/5/5/5/5 (last round partitioned the l sits and double unders 5/10 to preserve intensity. 40/185/69.5”

23:34 subbed 3 doubleunders per step

28:30 6 steps per rd Rds 1-3 rx 4-7 1 leg up/ 180 singles D 2630 1 leg and 70 singles

5 lunges, 25s LSit, 50 DU per round: 13:44

15:29 Sc 7 rounds of: 20ft Lunge (AFSAP). *After each round, perform 5s L-sit from floor with feet on ground & 10 DUs for each step taken.

20:26 6 lunges DUs got hard at the end there

18:47 Rx

6-6-6-5-5-5-5 steps (I realized that I can be really flexible :-) ) Bent knee sits unbroken on push-up stands DUs broken, max set was 30, min was 2..., so they suuucked a lot (and consumed my time). 28:30 43(today)/ 1.78m/76kg

7 rounds for time of: Lunge 20 feet in as few steps as possible (AFSAP). After each round, perform 5 seconds of L-sit and 10 double-unders for each step taken 5 steps, 25s, 50 DUs/round (a couple rounds had mix of singles/doubles) 19:15

안양공식인증지부 크로스핏힘 13:38 (1R 5, 2R 5, 3~7R 4) 강경택 45세/180cm/90kg

M/57/6'2/179 7 rounds 5/25/50 L-sit as long as possible, then tuck hold for remainder 12:24

17:31 4 steps L-sit Knee Tuck Single Unders (x2)

12:36, 5 Steps

6 rounds for time of: Lunge 20 feet in as few steps as possible (AFSAP). After each round, perform 5 seconds of L-sit and 10 double-unders for each step taken time: 15:50

16:26 Scaled l-sits

37:42 5 rounds DU Attempts

Sqt 3x5 (110,125,140) WOD 23:20 (6 lunges, 30sec L-sit, 120 singles)7set 10 min DU practice

M/28/6'2"/261# 7 RFT 5 lunges (20ft) 25 sec. leg raises (couldn't get my feet up for L-sit) 50 single-unders 16:19.6

58 / 170 L-sits on paralettes 13:59 (4 steps for each lunge)

F/46 140/5’6” 16:19 6 steps L sit for 5-10 sec then tucked for remainder time 120 single unders

17:13 (Modified L-sits and single unders)

Regarding metabolic conditioning, is that things like rowing, biking, running (monostructural) etc. or would a workout include weightlifting and gymnastics (Fran)?

Hi guys, I have a good friend with heterozygous familial hypercholesterolemia (https://www.todayonline.com/daily-focus/health/some-high-cholesterol-could-all-be-genes) and has been put on statins and can't quite afford the more expensive PCSK9 inhibitors... what advice on alternatives can I give him given that his doctor is very adamant that he must be on statins all his life?

8 steps, 45 second L-sit, 560 dubs. Worked out outside, held L-sits on concrete wall in a 90 degree corner. L-sits got ugly.

24:59 Knee raises, du attempts

10 min AMRAP 5 bar muscle-ups 10 deadlifts @ 315# 15 push-ups 3 + 12

Rx (been a long time since I've said that!) 5 steps, 20:55, accumulated 25 seconds in hanging L. A weirdly different wod that undoubtedly will make me appreciate some soreness in the coming days. 57m, 205#

M/35/5'9"/165lbs As Rx'd 15'10" Did 5 steps, 25" L sits in paralettes and dip bars. First 3 rounds unbroken, then 2 sets next two rounds, then 3 sets last two. Unbroken DUs all sets but one. Extra work after 3 rounds not for time 500m row 7 inchworms 21 GHD sit ups then Couch stretch, Pike stretch, Box stretch and pancake split stretch with a band. Nice workout, my ham was tight from the sprints maybe even because of that grueling 6k with a pack too.

22:02! Barely able to get the distance in exactly 5 lunges

12:17 - 5 steps per Rd Scaled to Ring Knee Tuck Holds DU M-42-69-170#

16:04 Rx 5 Steps on the 1st round 4 Steps on the rest

5 steps for lunge so :25 L sit and 50 double unders per round. Did L sits hanging from pull up bar. 23:36

16:58 Subbed double unders for 200m row

12:32. 5 steps per 20 ft, L sit on floor. Double unders

11:45, 4 steps per round and scaled to paralettes l-sits and single unders

19:28 L-sit hanging from rings

This is a very deceiving looking workout. At first glance it's looks almost easy, but after further analysis of the overall volume and movement combinations, I think it will pack a potent dose while also being a nice day to practice some skills. Lunges- I consider the overall demand of the lunges to be relatively low, being that it’s only a total of 140ft spread out over the course of 7x20ft segments. Most of my athletes will be able to complete this movement as prescribed. I will reduce the distance on an individual basis for those that are not ready for the overall volume of this movement. Double-unders: At first glance, I didn’t think that the demand on the double-under would be very high. After a little more analyzing, I think that the volume will accumulate to a relatively high number. I think most will need to complete 50-70 reps each round with some going as high as 80. For athletes that struggle with the movement, today is a great day to practice double-unders, instead of modifying to single-unders. I will have athletes practice for 1:00-1:30 each round or do a combination of 5-10 single-unders + 1 double-under attempt, accumulating to the total reps for each round. For example: If someone is supposed to complete 70 reps, I may have them scale to 7 efforts of 9 single-unders + 1 double-under or double-under attempt, for that round. L-sits: I expect most athletes will need to accumulate around 0:30 per round, which will add up to be a pretty significant chunk of time. I would like to see athletes complete each round in 2-3 attempts. I will modify the movement to single-leg or double-leg tuck variation as needed. I will also limit each round to 3 attempts.

19:41 7 rounds of : 6m lunges (6 steps) / 30sec tuck hold on bench / 120 single unders M / 40y / 176cm / 72kg

13:55, 3x6, 4x5 steps. Did singles for times sake at home.

Does anyone have any knowledge on the purpose/training effect of large lunge steps in a walking lunge for distance?

17:48 7 Rds 20ft walking lunges (6 steps) 30 sec L-sit(between stools) 120 Single Unders

7 rounds for time: 6 m lunges (5 steps) 0:25 tuck sit (parrallets) 50 duble unders 16:28

17:11 - scaled. 6 lunge steps per round. Max L-Sit, then tuck hold remainder of 30 seconds (L-sits at least 15 seconds per round). DU as written, 60 per round.

Hi dear all Team 7 round for time lunges 12 Steps :30 L-sit ground floor progression 60 secs Single Under with attempts of Double unders Total Time 16:23 You all have a wonderful day! @johnrodrigues_official

17:00 rx (5 steps)

19:41 7 rounds: Lunge 20' (5 steps) 25 sec L-sit 50 double unders First time doing a double under WOD Rx. Did each 50 in 3-5 sets and took me about 1:50 per 50.

5 lunges 25 sec L sit on floor 100 jump ropes (no double under) 730

34 min, scaled du to 1/2 , l sit scaled to feet on ground l sit, ..... du not happening today

22:41 5 lunges covered 20’ each round. I was screaming through this WOD for 4 rounds. But then I totally fell apart on the DUs in rounds 5-6-7. DU volume done me in!

30 min-added in round of dumbbell thrusters and did 100 single unders each round

During those lunges, "kiss don't head butt": https://www.instagram.com/p/BpwflY2Byjv/

17:17 rx’d

11:40 7 Rounds 5 Steps per round 20s L-sit on paralletes (4:1 scale, unbroken through round 4, then 10/10, 10/10, 10/6/4. These got real hard. Legs were close to 90, but not quite. Considered doing as Rx, but this kept my intensity high) 50 DUs (tripped once) Solid day

5 lunges/20 feet Scaled/subbed to 5 lunges 3 rounds of max time L-sits (about 10/6/6 sec) 100 single unders 15:48 This would have been a lot harder if I could have done du's, but not sure what I was to get out of this workout.

5 steps 25 seconds hold 100 single unders each round

17:56 Scaled to parallette knee raise hold

Did 6 lunges 30 second modified I sit 60 single unders 7 rounds

1 mile run first, then: 7 rounds of 6 lunges (20 feet), 30 second unbroken knee tuck hold on parallettes, maximum double unders in 2 minutes (10 doubles each round plus 30-50 singles and lots of rope trips). 23:59.

M/44/6'2"/180# 7 RFT 20' of lunges (6 steps) :30 L-sit/tuck hold 60 DU's 15:13 *held L-sit for as long as possible each round then tuck hold remainder of time

22:57 Rx Took 5 steps to complete each set of lunges.

7 RFT scaled 6 lunges 15 knee ups on bar 120 single unders 19.02 min...😁👍

16:13

INTENDED STIMULUS . Mobility is so misunderstood. There are two main beliefs. On the one side it is often confused with flexibility. On the other, it is believed to be fixed, as if you cannot train or improve it. Neither is true. Flexibility is the ability to achieve a given range of motion. Mobility is the ability to have control (power and strength) over that range motion. Flexibility, strength and power can be trained and developed, hence Mobility can too. Doing a very long and controlled lunge will work your mobility for that movement pattern. So in the scheme that we have today, this is what we are doing: we are bribing you with less L-Sit time and fewer dubs in order to make you work on your hip and leg mobility. Now today's workout should be a faster one, closer to a fire-breathing piece than to a skill session. You can know in advance how many steps it is going to take you to do those 20 feet. With that in mind choose a time for the L-Sit/Tuck that you can complete unbroken. Do the same for number of dubs. If you are developing your dubs, give yourself 15 minutes of practice before the workout. This is a fun one to kill and own. Fucking destroy it! NOTE ON LUNGES A lot of people have trouble with the mobility required for a lunge. Most people have trouble bringing the knee all the way to the ground. We are not modifying the distance in the lunges so that they get to work on this. However, the priority should be a solid lunge, with full vertical range of motion, instead of a long one with incomplete range of motion. Allow yourself or your athletes to use PVC for balance if needed to. OPTION 1 7 rounds for time of: Lunge 20 feet in as few steps as possible (AFSAP). After each round, perform 5 seconds of L-sit and 10 double-unders for each step taken. Scale for L-Sit: hold the L-sit for the longest time possible, when it becomes impossible to hold the legs straight, stay in support but go to tuck. Example: if your hold is 30 seconds, hold the L-sit for your max, let's say it is 15 seconds, stay in support and finish your set with a tuck hold. Keep it unbroken. OPTION 2 7 rounds for time of: Lunge 20 feet in as few steps as possible (AFSAP). After each round, perform 4 seconds of L-sit/tuck hold and 10 double-unders/20 single-unders for each step taken – e.g., if it takes 6 lunge steps, L-sit for 24 seconds and complete 40 double-unders/80 single-unders before starting the next round. Scale: L-sit/tuck can be accumulated, and a reduction of time. OPTION 3 7 rounds for time of: Lunge 20 feet in as few steps as possible (AFSAP). After each round, perform 3 seconds of L-sit/tuck hold and 10 double-unders for each step taken – e.g., if it takes 6 lunge steps, L-sit for 18 seconds and complete 30 double-unders/60 single-unders before starting the next round. Scale: L-sit/tuck can be accumulated, and a reduction of time.

Champions Club Scaling Notes: RANT: I have not tested this one out yet, so understand I might not have the best opinion on this one. But it's another one of those weird lunge stations with really big steps. Still haven't figured that one out yet. I am wondering if this is a way to exaggerate flexibility - if so, make sure your back foot is turned in so we are in internal rotation for the hip. This looks easy on paper, which usually means something different. I'll get at this one soon. I SHOULD TRY THIS AS RX'D IF: hard to give an honest opinion here without trying it out. My bad guys! GROUP VERSION: Complete as many rounds as possible in 20 minutes of: 20 lunges 30-sec. L-sit 40 double unders FIRST TIME IN FOREVER VERSION: same as group INJURY VERSION: Upper-body injury - good for the group version, just keep L-sits with butt on the ground and feet in the air Middle-body injury - squat for lunge, plank for l-sit, bike for du Lower-body injury - 10 push-ups, 10 knees to elbows. keep it at those two, or add bike/row if possible WARMUP: Jump rope - always and prep for this workout Handstand - spend some time upside down Squat - lunge/L-sit hip prep Pull-up - spend some time hanging [insert thing you suck at] GENERAL FEAR LEVEL: I'm gonna throw this at 5 just because it looks easy on paper.

Regarding this pyramid, I’m interested to hear any feedback on the “Revised Theoretical Hierarchy of the Development of the Athlete” we discussed here (link is safe for work): https://www.instagram.com/p/B0w-1xkAM6s/?igshid=97vlpcbrimz3

Warm-up for 190813: GENERAL WARM-UP 1 round of each running drill for 50-ft: High knees Butt-kickers Side shuffle Carioca Walking lunges 1 round of each movement for 25-ft: Inchworms Bear crawl Crab walk Walking forward leg swings SPECIFIC WARM-UP Double-unders 20 single-unders 3 sets of: 3 singles + 1 double-under + 3 singles 3 sets of: 3 singles + 3 double-unders + 3 singles Then, EMOM 6: 15 double-unders (or attempts) L-sit 2 sets of: 10-20 seconds tuck hold on boxes or parallettes 2 sets of: 5 seconds single-leg extension, per leg 1 set of: 5 seconds L-sit (or attempt)

My max L-sit is about 15s. As prescribed, 5s/lunge would be too much. I was thinking of 2s/lunge. Is there a more appropriate scale?

Globo Scale-as rxed. L sit holds can be done on rings, on a chair, on paralletes, on 2 boxes or benches, on the floor, or hanging from a pullup bar or Rings. Sub for double unders are 2/1 singles or 1/1 tuck jumps. If you don't know what 20 feet is in your Globo do 6-8 lunge steps to max span, mark that off, then do this workout.