Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating
*After every 3 rounds, run 400 meters
Post rounds completed to comments.
Compare to 180127.
Scaling:
This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 push-ups
15 single-leg squats to a box, alternating
*After every 3 rounds, run 400 meters
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
5 jumping chest-to-bar pull-ups
10 knee push-ups
20 walking lunges
*After every 3 rounds, run 400 meters
Comments on 210617
59 Comments
CFWUx2 some pistols during warmup
5r +25 reps
Never a dull moment with Adrian! What a great mix of variation! <3 Sharing with our athletes!
4 rounds plus 25 reps
Rx’d
Just noticed that this tutorial was one year ago! Loved watching the challenging variations especially standing on the box! Just turned 69, just beat the Big C and just about ready to X-Fit AGAIN-"Let's Roll"!
6 R
July 23rd, 2021
wu: bike, pvc, rings
skill: pistols
wod: amrap'20
10 band assisted strict pull ups
15 elevated push ups
20 band (purple) assisted pistols
every 3 rounds: 2 min ass bike (achilles tendon symptom)
4 Reds + 14 pistols + 26 cal
post: bike, stretching
5 rounds plus 8 reps with strict underhand CTBs, pistols ass to ankles otherwise rx’d. Last time 5+30 with kipping and pistols to target. Pistols gas the shit out of me. Should’ve eaten more/earlier.
180/42/176cm
M/25/5'8"/155lb
CrossFit AFK
7+14 -Rx (3 rounds + run, 3 rounds + run, 1 round +14)
1+82 s
5 pullups
5 jumping C2b
knee pushups
pistols to 150# sandbag+ blue 45# plate
(plus used my other heel a little)
F/24/5’5/140
CrossFit AFK
Scaled to AMRAP 20 of 4 C2B pullups, 12 push ups, 14 pistol squats.
My score: 8 rounds and 12 push ups.
My stuff: https://youtu.be/PVCFSA7AV3g
Rx
6 Rounds + 2 chest to bar
Intermediate but with 16 rx pistols, no box assist.
10 rounds + 10 push-ups
7 rds + 15 push-ups in 8th
Did with strict light band C2B pull ups, Rx the other movements
9rds. + 300m run
M 50/190/6’
6 rnds. Just started to run on the second 400 m run. Regular pull-ups, alternating single leg squats standing on a 24” box.
M/35/6'/175#
6 rounds + 3 C2B pull-ups Rx
Amrap 20min Rx male 23y 175cm 83kg
3 rounds
400m
3 rounds
400m
1 round
10 chest to bar pu
6 push ups
Amrap 20min Rx male 23y 175cm 83kg
3 rounds
400m
3 rounds
400m
1 round
10 chest to bar pu
6 push ups
5r+25 rx’d
5+27 RX
6 rounds + 37 reps
Rx
subbed:
10 pull-ups
10 push-ups on dip machine
20 squats, 30# dbs
5 1/3 rounds (+1 run)
Intermediate Option but with rings, 18" box
10 Rds, 3 runs
Did two extra rounds and a fourth run after the time cap just for a little extra.
Scaled to
10 pull-ups
15 push-ups
20 pistols to a 19" platform
7 rounds + 4 pistols =344 reps + 2 400m runs
88 degrees at 9 am...glad for that, after reading the conditions others did this in.
180127: 6 rounds + 8 push-ups = 288 reps + 2 runs, same scale except for a 21" platform
58/5'8"/160
9 rds
Very helpful tips👍
60 K Pull Up
90 Push Up
120 Pistol Asistidas
800m Run
M/56/6’1”/178
20 min AMRAP of:
10 C2B pullups
15 pushups
20 alternating pistols
Run 400 m after every 3 rounds
Rx: 8 rounds
Sc to 10 kipping PU/15 push-up/20 pistols to bench/1000m echo bike every 3rd round...
6 + 10/15/-
reps scheme as rx, movements modified
90 kipping pull ups
120 push ups
180 one legged squats on box
~800m run (just missed starting the third leg)
good
119 degrees outside. Hot. As. Balls.
6 rounds + 2 pull-ups (total 800m run)
Scaled to intermediate.
20 min AMRAP of:
5 chest to bar pull-ups
10 push-ups
15 single-leg squats to a 20” box
Run 400m after every 3 rounds.
6 rounds + 17 reps
Most Rx other than some ugly pistols
Complete 6 rounds + 5 CTB (2 runs included)
M/30s/225lb
Son(13) 5 rounds (sub for pullups & assisted SLQ) (1 run)
Modified / scaled to:
--
AMRAP in 20 minutes of:
10 inverted rows
15 knee push-ups
20 weighted walking lunges | 2x 5kg DB
After every 3 rounds, 400 meters run
SCORE: 6 rounds + 10 rows + 15 push-ups + 15 lounges
--
Completed round 7, plus 8 & 9, plus a final 400 meter run, then yet one more round of rows, push-ups and lunges, for good measure.
Great WOD, great videos 👍
5 km run at lunch time.
Subbed strict pull-ups for C2B; 6 rounds (no run after round 6).
Had done this workout previously with C2B pull-ups. Strict pull-ups slowed this down; did them 5-5 for most rounds, more breaks at the end. Mostly unbroken push-ups. Pistols were likely also slower today vs. last time – I am not quite back in pistol shape, and with morning stiffness they are particularly challenging. This was in the hotel, so run was on the treadmill.
489m/5'10"/185
6 rds (400m run in the middle).
-Pistols were unsupported with feet flat, but squatting thigh was slightly above parallel on later reps. Still improving.
‘MayTiger’
Complete as many reps as possible in 5minutes of:
5 strict pull-ups
5 strict ring-dips
10 pistol alt.
4R
1min rest
Complete as many reps as possible in 5minutes of:
10 One-arm dumbbell snatches alt. 22.5kg
5 Dumbbell’s thrusters
3R
9rds + 1200m as RX
6 rounds + 7 CTB-PU (2 runs) Rx'd
In mid-day heat - 98 degrees - PU bar started to burn my fingers.
m/53/5'11"/200#
6+10+15. Runs blew hard, subbed WL for pistols. Last was 7+6. Already 110 out at 10am…😡
Nice job. 117 right now and I’m getting ready to bang this out.
Scaled to
10 strict pull-ups
15 push-ups
20 one-leg squats (alternating) down to 14" box
and 400m run
2 complete cycles, plus 10 pull-ups and 15 push-ups = 70 pull-ups, 105 push-ups, 120 pistols, 2x400m
No jump today. I had to break once almost every segment; and the runs weren't fast either.
2 rounds +45
pull ups mostly kipping chest to barish
6 rounds + 1000m completed (loop is 500m) + 5 CTB before the timer finished.
Pistol squats done to 12" stack of plates. Even scaling to that the squats were very tough.
9 r +1200m
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups jumping
10 push-ups
15 single-leg squats to a box, alternating
*After every 3 rounds, run 400 meters
2 rds plus 35
Subbed: Pull-ups for C2B, single leg squats to box
7 Rds + 1 pull-up
Compare to: 8 Rds + 4 pull-ups (jumping pull-ups)
Treadmills were acting up sp subbed a 500m row all else Rx got 5rounds and 1C2B
Great and clear tips, much appreciated 👍
Subs: strict pull-ups for C2B, one legged squats to bench.
9 rounds + 0.05 of last run
8 rounds (3 rounds between each 400m run), only substituted single leg squats to double leg squats (20 reps) and 2 rounds running. Pullups were strict.
RX:2R+75.
https://youtu.be/Ef5XAqa2F8Y
Champions Club Scaling Notes
RANT
To me this is really a tip-of-the-spear workout; any time a workout is trying to fit a lot of different stuff in a short time window then you know the technique and stamina need to be an afterthought, kind of like Tabata. It's not difficult to imagine a lot of people doing this as rx'd, but being able to get a good response from this workout requires a pretty elite kind of capacity. But that's not a bad thing, just requires some scaling.
WORKOUT THEMES
Use a monostructural movement as both a challenge to - and break from - some demanding gymnastics movements. Squats are with unilateral loading and more ROM than usual and we're using a more difficult form of pulling than usual.
MAIN DECISION
Keep the movements and increase the time or keep the time and change the movements/reps?
TECHNIQUE SCALE
As is, 35 minutes, more for quality.
CONSISTENCY SCALE
As is, sub strict pull-ups for chest-to-bar and lunges for pistols.
INTENSITY SCALE
Sprint the run, lower the reps on everything else
INJURY SCALE
Upper-body - one-arm ring row, one arm dumbbell press
Lower body - Cindy with sit-ups instead of squats
MY STUFF
Went a little over 20 minutes, did 2 rounds of 7 strict ring pull-ups, 11 push-ups, and 12 box pistols between 400s.
GENERAL FEAR LEVEL: 5
Beautiful! Such a pleasure to watch and learn. ❤️
Good one Boz.
WOW
Boz' Strength and agility is inspiring!
Boz is such a good mover! Love these videos, please keep them coming.
I second that, thanks for these!
awesome tutorial...never imagined some of these combos--pumped to try them👍👍