For time:
Bike 3,000 meters
75 kettlebell swings
Row 1,000 meters
60 wall-ball shots
Run 800 meters
45 pull-ups
♀ 24-kg KB, 14-lb ball
♂ 32-kg KB, 20-lb ball
Post time to comments.
Compare to 130629.
Scaling:
Beginner-level athletes should reduce the overall volume of this workout. Intermediate athletes can do this workout as prescribed and complete as much work as possible in 25 minutes or less.
Beginner Option:
For time:
Bike 1,500 meters
40 kettlebell swings
Row 500 meters
30 wall-ball shots
Run 400 meters
20 assisted pull-ups
♀ 8-kg KB, 6-lb ball
♂ 12-kg KB, 10-lb ball
Comments on 220129
47 Comments
CFWUx2
38:51
Bike to stop sign to subdivision entrance/home
37:14
Rode bike around town. No rower or kettlebell, so subbed 100 SDHP and 70lbs. dumbbell. It was 90 degrees outside.
after two days of rest, morning
wu: bike, 2dbs, set up
wod: 3000 m bike erg
75 kbrs 24 kg
1000 m row
60 wbs 6 kg
200 du
45 strict bar pull ups
TC 30' = 25 pull ups
post: bike erg, accessory, bike
37:26
KB 28kg
61.5 P. corporal
38 Años
1.64,5mts
22:58
60 cal Assault Bike
75 kb swings (24 kg)
1000 m row
60 WB (20# mb)
1000 m row (dark & cold outside)
45 pull-ups
M/53/5'11"/175#
32:10
Real bike 3km U 500m lap (8min)
No 70 lb kb so did 106 50lb kb swings
Cheap rower no Meters did 5min row = 90 cal
60 wallballshots 10ft 20lb
800m run
45 kipping pullups
Male 24y175cm83kg RX
28:24 scaled bike to roughly .65 mi uphill on a single speed steel frame with only flat pedals. Otherwise as rx’d. Scaled this way for safety. Neighborhood is too crowded to put the hammer down for 2 miles! Fasted/no warmup. Swings broken into 7’s and 8’s, wallballs in 12’s except broke the last 12 so I could go straight into the run. Pull-ups broken 3-6-9-12-15 but may have accidentally done 9 the second set...nice arm pump afterward. Really unmotivated today but glad I got it done...
187/42/176cm
27:56
M/26/5'8"/160lb
CrossFit AFK
24:45 - Rx
At about 1k into the (echo) bike I knew this one was going to be tough. This chipper was a fight the whole way.
For time:
run 800 meters (treadmill)
75 kettlebell swings
Row 1,000 meters
60 wall-ball shots
Run 800 meters (treadmill)
45 pull-ups
♂ 24-kg KB, 20-lb ball
27:50
31.02. Jumping pus. 6 min bike. 45#kb
JonNYC
M/36/6'/175#
28:40 Rx
(1.9 mile bike ride around neighborhood)
Deo gratias
25:38. At work bike has no odometer so just rode hard for 5 min. Did 10 pull-ups and 35 pushups, still healing sore biceps.
2 miles on echo bike
1.5 pood kbell
29:59
3000m assault bike
75 RKBS 53#
1000m row
60 wb 20# 8'
910 m run around block
45 pull ups
34:24
m/51/175
completed 1/30 in the a.m. all indoor version at the Y included stationary bike and treadmill (at 1% incline). otherwise as RXd.
22:31
never used 32kg KBs before! swings broken into 3 sets. wall-balls into way too many sets (legs really felt like jelly after the swings and row). pull-ups became singles towards the end, but started stronger.
As rx’d, 32:45.
Bike in about 8 minutes, broke swings into sets of 15. Those are getting better, but still rough. Row in 6 minutes, then broke wall balls into sets of 12. Run in just under 4 minutes, and did pull-ups in sets of 10 and then 5 to finish. Tough, grinder of a WOD. And cold out there today.
48m/5'10"/180
Well shit I just realized that it was a 1K row, not 1500. I really would have loved to get off the rower a couple minutes early!
Kinda proves the point of my "ASSUMED" section
26:10
Bike 3,000 meters
50 kettlebell swings, 35#
Row 1,000 meters
40 wall-ball shots, 20#/10'
Run 800 meters
25 pull-ups
For time
run 800 meters
75 kettlebell swings #25
run 800 meters
60 thrusters (2x #10 dbs)
run 800 meters
45 pull ups - broke then into 12 strict - 11 strict -11 jumping pull ups - 11 jumping pull ups
29:29
rx : 26’24 (garmin)
https://youtu.be/UNAixP2RlCg
RX:22'54''.(pull-up unbroke.)
https://youtu.be/Ao284qLNvoY
Sun 800m run at the beginning and scaled to 25 banded pull-ups at the end (that was a game time decision as I was gasping in pain after the second run.
25 something.
sub assault bike
kettle bell swings 75
row
60 wall balls
run 800m
45pull ups
my time: 30:28
wifes time : 29:09
Subbed 3:45 on my bike using the turbo trainer and used 35# DB for KBS (heaviest I have), otherwise Rx.
27:43
Too much snow/ice/cold to ride outside, and it made my run much slower than it should have been. Transitions and pull-ups took too much time as well.
29:52
Modified:
200 DU
60 DB-snatch 50-lb
Row 1k
50 thrusters 95-lb barbell
Run 800m
45 CTB-PU
Depleted!
m/53/5'11"/188#
Sub/scale:
1200m run
75 KB swings 53lbs
800m run
60 wall balls Rx
800m run
45 pull-ups Rx
26:00
Did a fair amount of biking yesterday, plus a 10 km hilly run today morning, so I grabbed 2 x 7,5 Kg DB and did :
--
For time:
50 DB SDLHP
75 DB swings (using both DB)
50 DB SDLHP
60 DB thrusters
50 DB SDLHP
45 DB bent-over rows
SCORE: 19'33''
--
It ended up being a challenging and fun WOD.
several hotel gym modifications:
30lb kb
70 x 60lb sdlhp for row
thrusters for wall ball 15 lb dbs
26:06
Rx’d: 29:54
No adult bike, I had to ride my kid’s bike through the neighborhood LOL.
That is dope!
thats amazing!!!!! lol sounds like fun
Modified
800m Run, tredmil @ 1%
75 Kettlebell Swings, 70 lbs in plates
1000m Row
60 Wall Balls, 20 lbs 9' ceiling
800m Run, tredmil @ 1%
45 Pull-ups, kipping
21:32
M/30s/225lbs
Son(14)
800m Run, tredmil @ 1%
75 Kettlebell Swings, 45 lbs plate
1000m Row
60 Wall Balls, 20 lbs 9' ceiling
400m Run, tredmil @ 1%
35 kipping Pull-ups, by 25min cap
That’s awesome! I look forward to the day I have both my boys working out with me.
You'll get there, is great bonding time.
M / 37 / 84.8kg
3k Bike = 4:44
KB Swings x 75 reps (Scaled to 24kg) = unbroken
50cal assault Bike = 3:40
Wall Balls x 60 @10kg 7ft = 30 / 20 / 10
800m run = 40x20m shuttles
Kipping CU x 45 = 5 / 5 / 5 / 5 / 5 / 5 / 3 / 3 / 3 / 2 / 2 / 2 (wow!!!!)
Total 24:24
For time: 31:49
Bike 3,000 meters (mountain bike 43* degrees sunny cali thankfully)8:42
75 kettlebell swings 2:46
Row 1,000 meters 4:40
60 wall-ball shots 7:56
Run 800 meters 6:45
45 pull-ups (jumping pull-ups )2:20
16 lbs medball
44 lbs kb
Snowy outside (bad for cycling and running!) and a bit of a late start. So I did a team chipper with my 16yo daughter:
One rows 500m while the other does KB - dumbbell thrusters - pull-ups
I rowed 500m first, then we started the pairing, and ending with my 4th 500m and her pull-ups.
Me: 1.5 pood KB, 2x16lb dumbbells
She: 1 pood KB, 2x10lb dumbbells
Score (me / she)
Rows (me 4x): 1:53 / 2:04 / 2:07 / 2:11
Rows (she 3x): 2:14 / 2:23 / 2:23
Kettlebells (1 each): 37 / 37
Thrusters (1 each): 37 / 22
Pull-ups (1 each): 35 / 22
Total time: 17:47
34:09 Rx
I ended up resting roughly a minute between transitions which added to this time....next time try to transition faster (also it was 20 degrees in snow and wind....which sounds like an excuse but biking and running outside wasn't fun or an easy task...)
M48/5'7"/168#
24:42 1.86mile Echo, 24kg, 9ft ceiling. Felt good! Know I had more…
24:14
Bike was busted so I ran twice.
Did pulldowns instead of pullups
M/33age/175cm/92.5kg
Assault Bike 3,000 meters
75 kettlebell swings 32kg
Row 1,000 meters
60 wall-ball shots 20lb
Ski 800 meters
45 pull-ups
23:23
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Medium and long. A mix of endurance and stamina, shading towards stamina. Core-to-extremity, squatting, monostructural, and pulling are also themes.
ASSUMED
You won't have to waste time checking back on the rep scheme
MAIN DECISION
If I'm missing the strength do I cut ROM and keep the weight or keep ROM and lower the weight?
TECHNIQUE SCALE
As is, drop weight big time and keep ROM and do a 400-m run all 3 times instead of the mixed monostructural things
CONSISTENCY SCALE
As is, keep weight and cut ROM. Also make each set unbroken
INTENSITY SCALE
Split this thing into two rounds
MY STUFF
Did a partner workout: 75 kb swings, 60 wall balls, 45 pull-ups - each partner has to do the reps, one partner works on the exercise while the other holds a plank
GENERAL FEAR LEVEL: 7
Great video. I would like to see more of this with a much more de-conditioned or older (above 60 years) athlete.
This is an amazing video! A big part of my own coaching development has always been going back to some of the old long coaching videos that CrossFit put out. The opportunity to watch an expert coach at work is an amazing way to learn.
This is very good coaching.
Cues were delivered calmly at the right moment and the athlete was under no unnecessary pressure to be successful until he had achieved the right movement pattern.
Beginners would find this difficult though and this athlete is clearly not a typical "new" athlete.
Hopefully CF will post more of this type of clip, it is extremely useful.