For time:
15 strict toes-to-bars
50 double-unders
12 strict toes-to-bars
40 double-unders
9 strict toes-to-bars
30 double-unders
6 strict toes-to-bars
20 double-unders
3 strict toes-to-bars
10 double-unders
Scaling:
For the strict toes-to-bar, work to to keep the legs together and as straight as flexibility will allow. If you are unable to complete the movement, modify to a strict hanging knee raise, or seated leg raise.
Intermediate Option:
For time:
15 strict hanging knee raises
50 double-unders
12 strict hanging knee raises
40 double-unders
9 strict hanging knee raises
30 double-unders
6 strict hanging knee raises
20 double-unders
3 strict hanging knee raises
10 double-unders
Beginner Option:
For time:
15 seated leg raises
50 single-unders
12 seated leg raises
40 single-unders
9 seated leg raises
30 single-unders
6 seated leg raises
20 single-unders
3 seated leg raises
10 single-unders
Comments on 230731
91 Comments
CFWUx2 10s 10dus
11:05
Rx 5:53
8:32
8:07
Rx’d
5:12, scaled with V-ups
Toes2Bar 15,12,9,6,3
SingleUnders 50,40,30,20,10
Did this after doing a 1RM snatch, 1RM FrontSquat, 1RM BackSquat. Just did the workout as a moderate conditioning piece after a heavy lifting day. Check the box on hanging core work and move on.
Rx 5.35
Rx
Time: 39:28
Still not good at double unders. But today were worse than earlier also. Just couldn't do them which took a lot of time, still stick to DU only.
Rx’d
5:25
subbed 1/2 medium red box jumps for DUs
13:23
7:38 RX
M/40/5’9”/195#
8:49
1200M/5:00 C2, CFWU
Toes to bar as Rx'd; broken up for the 15's, 12's
Singles for 50, pulled calf again on 40s, moved to 60 sec on air assault bike
20ish minutes
M/53
DU scaled to single U
4:27
3:43 Beginner
Single seated leg raises
Did a beginner intermediate. SU any hanging knee raises time 5:25
4:47 Rx
My foot and back were hurting too much for these movements after doing the squat WOD yesterday, so after my warmup I just went through some extremely humbling leg raise exercises from a Kleuren Turnen (kids gymnastics) video. Remind me to never pick a fight with a six-year-old gymnast...
RX
6:56
8:53 as rx’d. Started too aggressively, mistakenly thinking it began with a round of 12…realized it was 15 before I started the 50 dubs. About 10 trip ups total.
As rx’d, 7:51.
Dubs cooperated for once – well after I got through several mess-ups in the round of 50. One break in 40, then unbroken. Broke T2B 10-5 / 8-4 / 6-3. Could have maybe tried
for unbroken, but this was re-entry from vacation so did not push it too much.
50m/5'10"/185
Scaled
Hanging Knee Raises
Single unders
M/37/6’/178#
8:02 Rx
Deo gratias
6:54 RX
I think I could do this sub 5. Fresh & not so battered. T2B UB. Had a trip on the last set of DU. 🤦🏽 Fun Workout. I sandbagged the DU a little.
wasn’t sure how my hurt ankle would take it. So i broke them up a little.
15-12-9-6-3 strict TTB, arms in straps
100-80-60-40-20 single unders
9:35
Resent back to the last 10th rep each time I missed a single under; took me 5 tries to get thru the 80s, and WAY too many resets thru the workout. Coordination definitely needs work.
60/5’8”/155
I modified this to be in between intermediate and beginner:
12 strict L-sit regression, straight-leg single-leg (each side) raises from seated on the ground / 40 double-unders
9 / 30
6 / 20
3 / 10
7:33
Did 21-15-9 of a unilateral landmine complex I created a few years ago.
26:55; about 90 seconds faster than the last time I did this about 6 weeks ago!
15-minute treadmill run to warm up
15 hanging knee raises
50 single unders
12 hanging knee raises
40 single unders
9 hanging knee raises
30 single unders
6 hanging knee raises
20 single unders
3 hanging knee raises
10 single under
W/ doubled singel U
6:47min
Rxd 12:45
For Time:
15 Strict Toes To Bar
50 Single Unders
12 Strict Toes To Bar
40 Single Unders
9 Strict Toes To Bar
30 Single Unders
6 Strict Toes To Bar
20 Single Unders
3 Strict Toes To Bar
10 Single Unders
I completed the WOD in 7:40 minutes
https://youtu.be/yNBwxN1pM50
Beginner option: 5:05
Rx 6:38
7/31/23
M/54/222
For time: 11:04
15 strict hanging knee raises
100 single- unders
12 strict hanging knee raises
80 dingle-unders
9 strict hanging knee raises
60 single-unders
6 strict hanging knee raises
40 single-unders
3 strict hanging knee raises
20 single-unders
Ran a mile
SC k2e from doorjam bar...8:02
For Time
15 HKR
50 DU Attempts
12 HKR
40 SU
9 HKR
30 SU
6 HKR
20 SU
3 HKR
10 SU
5:03
Beginner: 5:10 w/ hanging knee raises. 1k run 5:14
15 hanging knee raises
80 single unders
12 hkr
70 su
9 hkr
60 su
6 hkr
50 su
3 hkr
40 su
5:09
M/39/72”/168
as rx 6:21
Great job!
Modified, untimed
--
7 km run
24-21-18-15-9 reps of:
supine leg raises
overhead squats with pipe
--
Peace.
M/51/195#/5’10”
11:40 not Rx. Subbed double rep supine leg raises for TTB (ie 30/24/18/12/6). Sadly horrible DUs. Ran 2mile closer to get a bit more whoop strain.
7:35 rx
Rx(mostly)
We are both terrible at DUBs and wanted to use the opportunity to improve. That meant a lot of 2-rep sets 😬. T2B were unbroken.
11:28
Son(15)
Intermediate w/ only half of the DUB reps
12:51
I feel your pain on those DUBs.
rx’d 6:40’
Well done!
Rx’d: 6:34
Crushin it my man!
intermediate with single unders
5:23
4:51
Nice
Great job!
Thx guys ;)
Intermediate
7:57
7:39 at home.
m 29 180lbs
8:37
did singles instead of double under
Rx 10:13
Didn't go unbroken on TTB, but didn't doddle either. Longest pole was tripping in the DUs, especially the set of 50 - had to have eaten up at least 2 minutes of time between all the sets. There was a brief moment I considered switching to SUs but stuck with DUs to force the practice. Did several more rounds of DUs and strict KTE afterwards.
Way to push thru bro
5'48. Mixed between intermediate and beginner option. Hanging leg raise + singles. Newbie on CF.
Welcome, and great effort!
Thx 🙏
For time:
15 laying leg raises
50 double-unders
12 laying leg raises
40 double-unders
9 laying leg raises
30 double-unders
6 laying leg raises
20 double-unders
3 laying leg raises
10 double-unders
50 unbroken dus to start and tripped a few on the 40s and 30s
7:37
7:40
T2Bs were "sort of strict" = paused after each so no kip, but knees were not straight.
DUs rds 1-2 very sloppy, 3-5 unbroken.
Scaled:
TTB we’re semi strict. Initial raise was with bent knees and extending as I got higher.
Double unders went smoothly
6:39
Nice job Steve!
Subbed 12” box hubs for dubs.
7:51
Midday
53 min yard work with #50 vest and mask
30 min Echo 10 miles
Afternoon
Singles TTRings 6:01
Wife knees to Chest on dip bars, singles 5:21
Scaled to
strict knee raises
plate hops to 45# plate
5:40
m/53/175
Rx- 4:27
felt good after a week vaca.
Insane, awesome job!
Dammmmn
M/48/6'2"/180#
Modified to weighted GHD's with 20# medball touch to ground the rest as rx'd
5:35
Awesome work!
M/ 29 / 172lb / 5’5”
FT:
15 v-ups
50 dubs
12 v-ups
40 dubs
9 v-ups
30 dubs
6 v-ups
20 dubs
3 v-ups
10 dubs
Time: 4:11
Subbed strict T2B with V-ups since we packed our rig away. Still did dubs.
Still a great time!
💪🏼💪🏼💪🏼
15-12-9-6-3
Strict Hanging Knee Raises
50-40-30-20-10
Hops
5:52
RX'd 14:25.
Two bottlenecks:
1 I've never done strict toes to bar, so the mixture of technical and strength deficiencies on this movement caused a lot of short, broken up sets.
2 I've finally started getting my double unders technique in good shape. Got 30 unbroken on the first set, and finished the last two (20 and 10) unbroken. Proud of that, but now I need to learn how to breathe properly through DUs so I don't finish a set with my lungs on fire.
Progress!
Good job, Frank. Way to keep at it.
M/31/205/5’10
15 Toes to Bar
100 Single Unders
12 Toes to Bar
80 Single Unders
9 Toes to Bar
60 Single Unders
6 Toes to Bar
40 Single Unders
3 Toes to Bar
20 Single Unders
Total Time = 5:55
Double unders always hang me up and I get stuck/frustrated. They kill any momentum I have in a workout because I fail after 1 or 2 and can’t string them together. So I opted to just double the reps of single unders to really push this workout in terms of cardio and endurance. Once the workout was over I did 5-10 minutes of double under practice. Perhaps one day I’ll do a workout RX that has double unders!
Intermediate Option:
For time:
15 strict hanging knee raises
50 double-unders
12 strict hanging knee raises
40 double-unders
9 strict hanging knee raises
30 double-unders
6 strict hanging knee raises
20 double-unders
3 strict hanging knee raises
10 double-unders
7:11
7:50
Have a ways to go, but I had a breakthrough on double unders. I got a heavier jump rope and was able to string 10-20 double unders together vice the usual 2-3 with a lighter rope. The heavier jump rope definitely helps me feel the rhythm of the double under.
For time:
15 strict toes-to-bars
100 single-unders
12 strict toes-to-bars
80 single-unders
9 strict toes-to-bars
60 single-unders
6 strict toes-to-bars
40 single-unders
3 strict toes-to-bars
20 single-unders
tot time 7:30”
I'm toying with the idea of converting the double unders to single unders and just doubling the reps also. I feel like the double unders are just gonna tie me up because I don't really practice them ever. I'm gonna copy your workout format and then just tack on 5+ minutes of double under practice at the end.
Great time by the way!!!
12:26 rx
7:30 rx
9:14 CFHIM
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Gymnastics and monostructural - though, maybe jump rope in here is more of a gymnastics one too. Jumping with elasticity and accuracy, pulling from the hips.
SHORT MEDIUM LONG
LIGHT
x
MEDIUM
HEAVY
FORMAT QUESTIONS
Do I want to work on the stamina and mush everything together or keep some intensity and ladder it?
Would I be better off not using a timer on this one?
What benchmark workout or hero workout would I be glad that I took today as a practice day?
MOVEMENT QUESTIONS
How "strict" are the strict toes to bar going to be?
Do I want to preserve the elasticity of the double under and do plate jumps, or work on the skill and sacrifice rhythm and conditioning?
MY STUFF
Did for quality, double unders had to be unbroken or restarted. Didn't time it.
GENERAL FEAR LEVEL: 4?