8 rounds for time:
10 sumo deadlift high pulls
12 hand-release push-ups
♀ 65 lb
♂ 95 lb
Post time to comments.
Scaling:
In this workout, no single round should take longer than 2 minutes to complete. The loading of the sumo deadlift high pull should be light and allow you to perform the reps in 2 sets or less.
Intermediate option:
8 rounds for time:
10 sumo deadlift high pulls
12 hand-release push-ups
♀ 55 lb
♂ 75 lb
Beginner option:
5 rounds for time:
8 sumo deadlift high pulls
8 push-ups from the knees
♀ 35 lb
♂ 45 lb
Resources:
The Sumo Deadlift High Pull
A Fresh Take on the Lowly Push-Up
Find a gym near you:
View the CrossFit map
Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.
Comments on 240106
109 Comments
Rxd: 25 minutes.
8 rounds in 12:13:
10 sumo deadlift high pulls, 65#
12 hand-release push-ups
9:30 RX
M/41/5’9”/195#
9:57 - Rx’d
M/33/5'7"/217lbs
8Rds -(14:09)
10 SumoHighPulls 75lbs
12 ReleasePushUps
Did not want to workout this morning. Really wanted to do some heavy pulls instead of the off sumo high pulls. Interpretation of the weird sumo was accessory/technique work that will somehow payoff later. Sumos were light and all unbroken, don't think 95lbs would have felt much different.
Release PushUps were high volume. I do ReleasePushUps whenever I do burpees. Was hitting fatigue around rep 8 of each set and hit failure around the last few sets. Felt the PushUps in my shoulders more than triceps. This was a quick workout that smoked my pushing arms.
Checked the box and move on.
42,5kg
8:39
12:08 rx (1/28/24).
M/51/190
75#
8:24
M/37/6’/178#
9:05 Rx
Deo gratias
My Training on Sunday, January 14 in the afternoon.
8 Rounds For Time:
10 Sumo Deadlift High pulls 77 lb
12 Hand Release Pushups
I completed the Workout in 15:40 minutes.
https://youtu.be/TazLYGkn-sg
8 rounds for time:
10 sumo deadlift high pulls 45lb
12 hand-release push-ups used legs to get up
9:35
Intermediate
11:09
Rx 14:37
13:40 rx
Rx'd
45.5 kg
Time: 19:25
M- 52 / 5'7 / 210
was on vacation and now trying to catch up to current workout.
intermediate - 11:25
Intermediate - 25kg
11:34
7:49 Intermediate
GWU: Full Body Rotations
2x :45 Spiderman/:45 Reverse Plank
2x :30 Mtn Climbers/15 Good Mornings/10 KBS/5 alike Walkout
SPWU: Push-up Pract&WU
SDLHP Prog/^ Wod weight
Cool Down: Couch&Prone Pec Stretches
Rx 12:14
M/40/6'/88kg
8:58 RX
RX 15:23
RX @ 16:56
30 degress celcius and very high humidity.
I maintained throughout the WOD by splitting up each respective movement into sets of 2.
Did 240108 first, then:
8 rounds:
10 Deadlift, 100lbs
12 Pushups
6:49
M/49/6'2"/185#
Intermediate scale
9:38
RX 6.35
M/50-54 🎅🏻
Intermediate, 2nd WOD in a row
TT 15:30
Intermediate option:
8 rounds for time:
10 sumo deadlift high pulls
12 hand-release push-ups
♂ 75lb
Completed in 10 minutes 52 seconds
Home gym. Cold barbell, had to wear gloves! RXd.
7:28.
had a quick pace but the lat few rounds of HRPU got rough.
Rx’d 9:55
Starting around round 5, first time actually feeling the hip extension and shrug doing SDHPs. Game changer. Lots of less time under tension for the biceps.
Rx’d 7:54
Weight: 50lb KB
Sumo High Pulls x 20
Hand Release Push Ups x 12
Rounds - 8
Time: 8:49
Good work! Witnessed firsthand 😁
RX
sub 32kg SDHP
13:56
tiempos de ronda
R1 | 00:42 |
R2 | 00:50 | +8 s
R3 | 01:11 | +21 s
R4 | 01:23 | +12 s
R5 | 01:32 | +9 s
R6 | 01:25 | -7 s
R7 | 01:42 | +17 s
R8 | 01:32 | -10 s
Ø 01:17
Tiempo restante: 00:02
8 rounds for time:
10 sumo deadlift high pulls
12 hand-release push-ups
♀ 65 lb
♂ 95 lb
tiempos de ronda
R1 | 00:42 |
R2 | 00:50 | +8 s
R3 | 01:11 | +21 s
R4 | 01:23 | +12 s
R5 | 01:32 | +9 s
R6 | 01:25 | -7 s
R7 | 01:42 | +17 s
R8 | 01:32 | -10 s
Ø 01:17
Tiempo restante: 00:02
8 rounds for time:
10 sumo deadlift high pulls
12 hand-release push-ups
♀ 65 lb
♂ 95 lb
As rx'd, 8:00.
This was spicy. Unbroken SDHPs for the first few rounds, then broke at 6 in later rounds. Unbroken push-ups for the first few rounds, but had to break those later as well. At
the end, those were the things slowing me down from a stamina perspective.
50m/5'10"/185
Rx
Sunday morning WOD
8:01
14.16, enjoyed that. Some a few freefall pushups at the end
Rx (45kg/99lbs)
11:45
7:53 rx
5’5”, 34yo M, 150lbs
80lb db’s the rest Rx.
18.04 including two water breaks. Feeling good!
*two 40lb dbs 😅
*two 40lb dbs 😅
10:07 Rx
Not including breaks after R3 and R5
M 53/195/6’
10:22 as rxd.
M/39/205/67in
Time: 6:13rx
needed a quick one with minimal warm up time before dinner! Thank you CrossFit.com!
44 y/o male, 12'10" at intermediate level
M / 170cm / 74kg
10:23 Rx
72lb KB
15:13
Modified:
--
8 rounds for time:
12 DB sumo deadlift high pulls @2x 12,5 kg
12 hand-release push-ups
> 16:43
--
Peace
M/ 30Y/ 94kg/
RX 7:47 m
Male, 35kg BB
12.59
Male 40 Rx
12:10
Nice welcome back after being sick all of December.
7'08 Rx , good shoulder pump !
Male RX 15:35:00
95lbs SDLHP
8:55
Good job!
Rx
9:54
SDHP and HRP unbroken each time, just too much time spent breathing between rounds. Did 4 sets of 10 Back Squat after: 45-95-125-145#. Meant to do the full WOD from yesterday, but the groin felt really tight so opted for doing just the 4 sets and calling it good for the day. Did SLIPS as part of warmup and cooldown.
67.5-lb sumo bar
8:12
Well done!
12:18
Rx
8 rounds
10 Sumo deadlift high pull- 30lbs
12 hand release push up (modified)
20mins
Sorry I put the time wrong it’s 15 mins 😅
Sorry I put the time wrong it’s 15 mins 😅
10:48 Rx
8 rounds for time:
8 sumo deadlift high pulls
8 push-ups
65-lbs
10:17
Women’s Rx
8 rounds
10 sdhp 65#
12 hand release pushups
11:31
Intermediate scale
10:40
Good one!
61/5’8”/157
Nice work Jim!
13:10, scaled to 65# SDHP.
6:38.40 for Intermediate.
Have a great day everyone.
Wicked fast!
58 years
RX=13:28
Rxd
21:16
Rx
10:55
M/48 intermediate 10:01
Scaled to
8 rnds
10 rkbs 70# kb
12 hrpu
9:33
m/53/175
Practiced BS before wod--
Fast! Good job Mike.
Nice job!
Subbed SDHP for 70Kg Deadlift
6.29
That's still super fast!
I’m new to CrossFit. Everyone goes so fast. I am switching from a high weight low rep regimen so this is a hard wake up to my cardio. I take two min breaks after every movement. Should I just condition faster and faster between sets? How non-stop do you guys who go fast go? Is the ultimate aim to have no break between anything like a giant superset? I’m really into what I’ve been doing here, finding it so practically useful. Eager to grow stronger in a CrossFit way. Thanks for y’all’s help
I think yes, try to keep moving. No real breaks unless prescribed in the workout.
I think yes, try to keep moving. No real breaks unless prescribed in the workout.
Start by reducing the time on breaks. You're losing intensity if you break for too long. Breaks MAY be needed in some workouts, but they should always be minimized, and get back to work as quickly as you can. The goal in a timed workout is to finish in the least amount of time. Working like this not only increases strength, it increases capacity - hence the name "metabolic conditioning". If you are at an affiliate, talk with the Coach about how you should be attacking the WOD. If not, pay close attention to the notes with the WOD. For example, today's WOD said you should keep rounds under two minutes. That is with NO rest in between rounds. Welcome to CrossFit!
Scaling is also important. Dont choose a weight (or a speed) that you cant maintain for the entirety of the workout. A general tip: start the workout slower than u think.. then speed up in the final quarter if u still have gas to burn. If u make this your general practice, your metabolic conditioning will build over time. You'll then find you can increase your weights and speed
sounds like you’ve focused on the strength/power part of fitness. Recommend going into the CF archives and read Coach Glassman’s article from the early 2000s “What is Fitness?” The best single piece I’ve ever seen to explain fitness and the why CF does what it does.
Just stick with us. CF humbles everyone, as it forced us all to confront our weaknesses on a routine basis.
M 51 86kg
8 rounds
95lb barbell
18:31
Used 40 kg
16:03
11:02, intermediate option
SDHPs feel like the most unnatural movement to me. Did all rounds UB except the last two (8/2) with 75lbs. Shoulders were the worst part of this whole WOD.
Did yesterday’s WOD results there
Rx 8:14 (nice and steady pace) didn’t give into my pansy side Chris S just a “Good Dose”
Jim Rix this should be a great WOD for you. A man who loves Hand Release PUs.
No pressure! Thanks for the comment. Probably sped me up by a minute.
Btw…that’s fast! I think you’re the HRP king!
You crushed that, great work!
Scaled weight: 10:12
M/35/6’2”/210#
8:54 Rx’d
Great job!
Is 95 including bar? Or on top of the bar?
95 includes the bar
M 48 / 174 cm / 83 kg
16:53 min
RX'ed the weight, but used my 40 kg KB instead of a barbell, since this feels much better on my wrists and shoulders.
8 rounds for time:
10 sumo deadlift high pulls
12 hand-release push-ups
♂ 95 lb
Time: 12:08
7 rounds of
10 SDHP @ 95#
10 HSPU
9:35
I like the variation!
Champions Club Scaling Notes
RANT
Nothing to rant about
MAIN DECISION
Is my technique good enough on SDHP to have then be a conditioning station in a workout?
SHORT MEDIUM LONG
LIGHT
x
MEDIUM
HEAVY
GARAGE GYM COMPETING AGAINST YOURSELF SCALE
My first thought is each round would take less than a minute, and 1-minute rounds and 2-minute rounds are two completely different workouts, even though it's the same number of reps. So if you got it like that today, pay attention to each round's individual time and if it drops by more than 10 seconds your workout is done.
I'M MISSING INTERNAL ROTATION + EXTENSION IN THE SHOULDERS AND THESE MOVEMENTS HURT BUT I STILL WANT INTENSITY SCALE
8 rounds for time of:
12 kettlebell swings
10 dumbbell push press
NEW TO CROSSFIT SCALE
8 rounds for time of:
12 deadlifts
10 push-ups
GENERAL FEAR LEVEL: 7?
Globo wod: If you are using iron plates today pull the sumo deadlift high pull from mid shin. Dumbbells sub dumbbell SDHP 35/50 lb dumbbells, intermediate 25/40 lb dumbbells, and scaled 15/20 lb dumbbells. Pushups as Rxed.
Steven, just wondering why your dumbbell sub for 95lb barbell SDLHP is 50's? You usually scale the dumbbells lighter given that it's more difficult controlling the two weights vs one.
Agree with Steve Day - would go with 35's as a sub for 95 barbell