Complete as many rounds as possible in 20 minutes of:
25 burpees
15 body-weight back squats
Post rounds completed to comments.
Scaling:
This long couplet will challenge your will as much as your body. Choose reps and loads that allow you to maintain a steady pace with limited breaks. You may or may not be able to complete the squats in one set, and the later rounds will be particularly challenging. Newer athletes might want to reduce the duration of the workout.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20 burpees
10 ¾-bodyweight back squats
Beginner Option:
Complete as many rounds as possible in 15 minutes of:
12 burpees
12 empty-bar back squats
Comments on 230206
109 Comments
CFWUx2 10*20kg/40 5*60kg
3r +20 reps
65kg
3 rounds plus 21 reps - Rx’d
205 lbs.
5 Rds RX (195#)
M/40/5’9”/195#
6 rounds + 10 reps
Rx
bodyweight : 85 kg
M/27/5'8"/175lb
CrossFit AFK
6+8 - Rx (177lb on bar.)
95reps
Backsquat @80kg
Intermediate scale
145#
5 rds +12
5+27 reps compared to 5+25 & 5
175#
Rx
5 Rounds, 25 burpees and 9 squats
Loved this one!
Mâle, 40y, 68kg
Modified:
--
Complete as many rounds as possible in 20 minutes of:
15 burpees
15 Db front squats @ 2x 12,5 kg
> 7 rounds
--
Peace.
Intermediate @55Kg
5+28
As rx exactly 4 rounds
84 kg / 185 lbs Backsquats
Did Squats first.
M/30/6’3”/200 lbs
Intermediate Option:
AMRAP in 20 minutes of:
20 burpees
10 ¾-bodyweight back squats
5 rounds + 4 burpees
3 rounds + 27 reps, weight 170#
Omg eff this wod. Lol
3 + 17
Scaled at 135 on the bar.
RX: 5 Rounds + 5 Burpees @ 85KG
4+20 @ 195lbs
that got gross
3r+15
M/37/6'/180#
5+5 Rx
(No belt. Back squats in one or two sets each round. 210123: 5+9 Rx at 180 lbs.)
Deo gratias
Woof. BEG 12 burpees, 12 95 lb back squats for 12 mins.
20 minutes of:
25 - burpees
15 - 7/8 body-weight (155#)back squats
6 rds + 2 burpees
Intermediate Option:
Complete as many rounds as possible in 15 minutes of:
20 Kb swings 35#
10 back squats 115#
10/12 rounds…I lost count around 8
15 burpees, 10x 135# back squat, 6 rounds in 20:30. Completed on Wednesday, Feb 8.
2, 50lb kb for squats
3 rounds +4 squats
20 burpees
10 back squats, 135# (88% BW)
4 rounds in 12:10
First workout after a short break for a tweaked back. Intended a full 20 minutes, but started to feel the wrong things during the burpees.
180202: 5 rounds + 20 burpees at rx rep scheme and 145# BS (92% BW).
60/5’8”/153
Intermédiaire
20min
20 burpees
10 back squat 62,5kg
Total: 200 reps
6 rds + 20 reps burpees.
20 min:
20 burpees
15 squats @ 95
4 rounds + 20 burpees
As rx’d, 6 rounds + 5 burpees.
The only thing worse than doing this WOD was realizing I did it 5 years ago and got 14 more burpees. Fudge. Unbroken squats and pretty smooth on the burpees with minimal rests. I did throw the ball for my dogs a couple times, which was a nice break. Maybe could have made a run at my PR without that. Oh well.
49m/5'10"/180
Complete as many rounds as possible in 20 minutes of:
25 burpees
15 back squats (115 lbs)
4 rounds +16 reps
20 min AMRAP: 8+9
20 Burpees
10 BSQT (135)
GWU: 2x Spider-Man/:45 SU’s/20 Groiners/10 Sqt Therapy/:45 Sqt Hold
SPWU: 10 Scap Push-ups/10 Push-ups/10 Vertical Jumps/10 Burpees
(10) 1/4 BSQT w/pvc/(10) 1 1/4 BSQT w/:2 pauses
Empty bar ^ wod weight
COOLDOWN: Couch Stretch/Pigeon
4+27 Rx
185 lbs
5 round RX
125 burpees
75 back squat 68 kg
3+25 RX
M/39/70kg/1m70
Did intermediate scheme
Backsquat @52kg (6+4 no re-rack)
6rds + 13 reps
Intermediate Option
20 burpees
10 ¾-bodyweight back squats (60 Kg)
Complete 6 ROUNDS
61yo on n off cfit for ~ 15 yrs
Beginner + a bit:
15 min amrap: 15 burpees, 8 bs 95# (tad over 1/2 bodyweight)
7 rounds + 15 bur + 6 bs = 182 reps
cooldown: 10 t2b strict; 3-sec skin the cat to 3-sec vert hold to 3 v-pullups to 5-sec L-hang to 10-sec dead hang
20- burpees
10- squats @155
20mins
5 rounds.
This is a great excuse for my next burpee workout ;)
75% of BW back squat @100#
8 rounds even
Complete as many rounds as possible in 15 minutes of:
25 burpees
15 body-weight back squats (125lb)
3 rounds + 2 back squats
Squat 85kg x10
burpees x20
6 rounds
Rx (225lbs from rack)
4 rounds even 🥵
Son(15)
Intermediate @135lbs
5 rounds + 4
M/48/6'2"/185#
Scaled/modified to 80# KB heel elevated goblet squats the rest as rx'd
5 rds + 25 burpees
Rx
Bw80 kg
4rounds+9
M 52/195/6’
Scaled back squats to #135.
7 rnds.
6+21
185 pounds body weight back squats
Well done!
SC 20 burpees/10 185# sq...4+8/-
Rx’d @ 170#: 4 rds + 32 reps
Body challeged ☑️
Will challenged ☑️
210123:
Rx’d @ 175#: 4 rds + 7 burpees
Nice work! I would probably have hit half what I did had I done this Rx like you - an additional 25 or so to your 170.
can we get a Compare to date HQ? 210123 for example.
I thought this one seemed familiar… thanks
Yes! Thanks.
Cheers Mel!
Can't sneak one past Mel the Funky Homosapien!
Rx at 90kg/198lb.
5 rounds + 20 Burpees
Well done!
6 Rounds
RX-body weight #135
Awesome!
25 burpees
15 back squats, 135lbs (87% bw)
5 rounds, 17 reps
5+20+1. Did the intermediate 20 burpee, 10 BS at 155. Up all night, this kicked my ass, challenged my will, body, and spirit! Haha. I used to live by Toby Keith’s “I’m not as good as I once was, but I’m as good once as I ever was”…At 53 now, maybe not so much. 👎🏽
Scaled to a pair of 50lb dumbbells for the squats
6 rounds + 5 burpees
Intermediate rep scheme
BS were at 155# (about 78% BW as of this morning)
6rds + 20 burpee (finished rnd 7 for good measure at 20:50)
Compare to 210123: Rx'd reps, Intermediate weight (145#), 4rds + 18reps.
Focused more on the speed of individual burpees as I'm not very fast executing them. Kept a fairly steady pace for each set of burpees and BS and stayed unbroken for the most part, but time in between exercises and rounds went long in the last few. Part of me wishes I would have scaled the weight down a bit more as I have a feeling my legs are going to be Manion sore. I've rolled my quads out 3 times already and DOMS has begun to set in!
Nice work beast
Thanks Nick! Would have been useful to have the compare to date called out for reference as I would have tested against those same parameters (except the weight). Oh well, the numbers show that I actually did more work today (200 reps compared to 178 plus 10# more on the bar).
6+20 Rds at 60Kg
Was a grind but kept moving throughout. Squats felt heavy. Taking bar from floor and over head into squat position.
Nice work!
Intermediate Option - bar from ground
6+4 rds
Good job!
Intermediate Option:
5 + 2 burpees (180# squats)
M/38/170
4 rds + 33 reps as rx
Nice work! Same weight, beat me by 1 rep!
Thanks, and back at ya!
Rx 6 in 20:47 so 5+ @#175 dressed in AM weight
Recovered then ran 2.5 miles
Afternoon 5+65 rounds in 20min. Of 50 singleunders 15 burpees and 15 Back squats #135
Awesome work! This was rough enough with intermediate scale. I probably would have only hit half my rounds had I done this Rx.
20x burpees
12x back squats, 135lbs
6 rounds + 1 burpee = 193 reps
Big question, do we use dressed or undressed or morning versus evening weight? 😉
RXd @ 200 lbs from the rack (so much respect for you animals going from the ground).
4.5 rounds on the nose.
Had to go all out on the last 25 burpees to get them in the last 90 seconds. Broke up squats into 3x5 and used that as a little recovery. Finished the 5th round for shits and gigs.
Hurt just as much as I thought it would!
Nice work!
Good work hitting this Rx!
Want to echo your props to those that can do those BS from the ground!
Thanks for the responses!
Thanks for the responses!
20 min amrap
20 burpees
10 back squats 135#
6 rounds even
2:51/2:55/3:23/3:41/3:44/3:18
Compare to:
25 burpees
15 Squats @ 135# (~175# BW)
5 rounds + 8 burpees
Round times 3:29/3:59/4:00/4:02/3:54/0:36
Int scaled
20 min amrap
20 burpees
10 BS @ 135#
m/52/175
5 rnds plus 14 burpees
compare to
Feb of 2018
5 rnds plus 20 burpee and 1 squat
Intermediate Option at Bea's
62 kg (135 lbs) Back Squat
6 rounds + 2 burpees
Love it. In my case I am still doing my burpees at 78. Just a little slower! I know of a number of people that have fallen and found the next day on the floor because they could not get up. CrossFit is your lifeboat!
Intermediate 6rounds + 20reps
60kg
4 rounds +24
What a beauty!
20min AMRAP
25 Burpees
15 BS, 63kg (3/4 BW), from rack
5 rds 17 reps
Good to see my friend Bob.
The eternal question: are these backsquats from the ground?
I guess it doesn't really matter, if you are able to quickly put the bar on your shoulders. If you're not a proficient lifter, use a rack.
My internal self can quickly and easily answer that question. RACK!
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Weightlifting and monostructural. Changing orientation, squatting, pushing, jumping, a sliding scale relative to your ability/stature
SHORT MEDIUM LONG
LIGHT
MEDIUM x
HEAVY
STRENGTH SCALE
AMRAP in 20 minutes of:
25 push-ups
5 back squats (heavy weight if you can't do bodyweight)
POWER SCALE
AMRAP in 20 minutes of:
10 burpees (highest jump possible)
5 back squats (speed on the way up emphasized)
ENDURANCE SCALE
3 rounds as listed, rest as needed between rounds. Sprint each round
MY STUFF
4 rounds of 50 squats, 25 push-ups.
GENERAL FEAR LEVEL: 8
I used an aspect of your power scale and tried to complete each burpee as fast as possible - a long time nemesis of mine. You still trying to shake a bug dude? I figured this WOD would be something you would have a solid go at.
Man, last Wednesday I called in sick for the first time in my Champions Club coaching career (started in 2010). I think it was food poisoning. It was so so so bad man.
That really sucks. Hope you're on the mend now.
Complete as many rounds as possible in 15 minutes of:
12 burpees
12
95 lbs
4+18
Might be the difference between a high bar vs. low bar squat. In the video, this is a high bar squat which lends the torso to stay vertical....I much prefer the low bar squat myself when getting heavier, which utilizes more hip drive.
Check out this site below for more in depth insights between the two.
https://barbend.com/high-bar-versus-low-bar-squats/
Femur length may be a limiting factor is staying vertical. Longer femur pushes your hips back further causing you to lean forward to stay over your midfoot. Calf flexibility is the other factor that can limit getting forward and more vertical. It's all good!!