Guest Programmer – Christian Harris
June 24-July 7, 2024
As many rounds and reps as possible in 20 minutes of:
5 L pull-ups
10 dumbbell bench presses
150-meter run
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Scaling:
Today’s workout draws inspiration from the classic benchmark Cindy. The L pull-ups will present the biggest challenge. Aim to complete the L pull-ups in 2 sets or fewer, keep the dumbbell bench presses unbroken, and run as smooth as possible to manage fatigue before returning to the pull-up bar. Modify the L pull-up to tucked pull-ups or kipping pull-ups if needed. Who's getting 10+ rounds?
Intermediate option:
As many rounds and reps as possible in 20 minutes of:
5 strict pull-ups
10 dumbbell bench presses
150-meter run
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
As many rounds and reps as possible in 12 minutes of:
5 ring rows
10 dumbbell bench presses
150-meter run
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Coaching cues:
The L pull-up develops upper-body pulling strength similar to the way improving a 1-rep-max snatch can improve one’s Isabel time. As you continue to develop your top-end strength, all other pull-up variations become comparatively easier.
Resources:
The L Pull-up
Scaling Pull-Ups for Beginners
Running Workshop: Falling = Living
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Comments on 240703
107 Comments
7 rounds +15 reps RX
subbed:
3 L pull-ups
6 ring dips
200m run
6 1/3 rounds + 4 dips
As many rounds and reps as possible in 20 minutes of:
5 strict pull-ups
10 dumbbell bench presses
190-meter row
2x15kg dumbbells
9 rounds + 5 pull-ups + 10 bench presses + 124m row
13 rounds, used 35lb dumbbells
M/45/140lb
11+8
Scaled to:
5 L-Chin-ups on a fat bar
10 DB Bench (40s)
150m Run
M/51/196
5pull-ups
Db.p35#
300m air bike
10r+15
8 rounds, 35-lb dumbbells
M/38/6’/173#
9+15 Rx
Deo gratias
6 rounds. Another good one!
M55/150ish..
L pullups in singles
2x35# DB bench press
75M out/back run
9 RDS in 20:28
9 rounds, scaled to 1 pullup, 5 ring rows, 10 pushups, 1 minute bike
12 mins. 5 rounds
5 ring rows
10 dumbbell bench presses 20’s
300-meter row
37 / M / 5'9" / 140lbs
Tuck-sit pull-ups, parallettes push-ups
4 rounds + 5 + 4
Lost count. It's possible it was only 3 rounds + 5 + 4.
Rx
10rds
+10 reps.
HAPPY INDEPENDENCE DAY for everyone grinding it today. Or shall we say, happy work day England! 😂🇺🇸🇺🇸🇺🇸🇺🇸
10+5+2. Bloomington east, did pull-ups on shepherd crook shaped lantern pole, chest to ground pushups on PP handles for BP. Good grinder.
Rx’d: 10 rds + 5 reps
LPUs were unbroken, DB BP unbroken first 4 or 5 rds, then split 6/4.
Completed after long overdue weekly maintenance squat and barbell bench 5x5’s
Happy 4th!🇺🇸
10 rounds even
Rx
Intermediate w 55lbs DBs= 10rds+5 Strict Pull-ups
Rx 11 rounds + 5 L Pull-ups
-That was an Awesome workout!
Nice work!
Intermediate 6 rods + 5 bp
7+15 Rx
Rx: 8 rounds, 3 L-pull ups (true form runner)
11 rounds
My Training on Wednesday, July 3 in the afternoon.
As many rounds and reps as possible in 20 minutes of:
5 L Pullups
10 Parallel Bar Dips
150-meter run
I completed 7 Rounds of this WOD.
https://youtu.be/bMM--73pjiE
I do It one and one L-Pull Ups
5 L Pull Ups
10 DB Bench Press 55lb
150 MTS Run
Total:
7 rounds + 6 DB Bench Press
M 53/205/6'
9rnds+5+10+75m.
Scaled the pull-ups to strict knees up pull-ups.
Dumbbells at #50.
11+15 Intermediate
20 min:
5 ring rows
10 dumbbell bench presses
150-meter run
35lb DB
8 rounds completed
Great job Christian!
Strict pull-ups, longer run
6+30 😎👍
11 rounds
35lb dumbbells
Scaled Beginner
20 minutes AMRAP:
5x Band assist pull ups
10x KB Bench press @ 53lb
150m run
6 Rounds + 5 PU, 10 Bench
M/49/6'2"/185#
Regular Wednesday snatch day 53# KB with 8 reps switching arms every :30 for 10:00 so 160 reps in 10:00. Had about :12 left over each round and hands stayed intact no tears or blisters. Will stay here at least another week before moving to 9 reps.
5 mins rest then a finisher
50 squats
40 pushups
30 abmat situps
3:01
Rx
Outside WOD
11 Rounds + 2
Awesome!
Great job & taking it outside always adds another twist. Nice!
With 20-lb weight vest. 7 rounds + 40m run.
Unbroken bench press and L pull-ups. Did take rests between pull-up reps, but did not come off bar. Runs were slow and through the back yard.
#weightvestmonth
51m/5'10"/185
Hard core! Great job doing this with the vest!
Whoa. In a weight vest too! Well done you!!!
Good work!
Rx’d
10 + 15 + 10 meters
Well done!
Strict Pull Ups
45# Bench Press
200M Run
8 rounds +15 reps
10 rounds + pull-ups + dumbbell bench + 75 meter run. Rx
M/46/5’8”/165
8+15 rounds - Intermediate
strict pull-ups
35lbs bench
150m run
55lb db’s
9+ 10 bench press
loose h pull-ups, 35# DBs for bench, 150-180m hill runs
6 rounds + 5 h pull-ups
7 rounds in 21:48
61/5'8"/154
Good job especially with hill runs
Nice job Jim!
Shoulder is jacked up today. Not sure why it’s feeling icky.
Awesome job even with a cranky shoulder!
Great work!
Intermediate Option
On a manual curved treadmill
Strict tucked pull-ups
12 rounds
Well done!
Great!
Thanks guys! ;)
Rxd in the home gym.
11 + 5 LPU + 10 DBP
l sit pull-ups went better than expected. Kept unbroken until round 12. Did straighten the legs at the bottom between reps just didn’t let go of the bar.
db bench smooth.
runs were unexpectedly sluggish. Leg work from yesterday caught up in the last 10 minutes and they felt like lead!
Great job!
Nice work; runs mustn't have been too sluggish w/ that count!
9 rounds - “Intermediate” option
broke the strict pull ups 3/2 the whole time
Good work!
L pull-ups, 35lb DBs bench, 150m shuttle run down/up my backyard (2x each way, 15-20deg incline)
10 rounds + 5 LPU
Nice work!
Well done & on an incline too!
Women's rx
L pull ups were seated from rings-this was my focus today
8 rnds plus 5 L pull ups/10 bp w/ 10 sec left, but I did finish the run for the 9th round
m/54/175
Getting better on the L pull ups, but still lots of room for improvement:)
Good work Mike!
Good job putting in the work on the hard stuff!
48y (backyard modified)
5 sa bent over row r/l
10 pushups
10 15m shuttle runs
Result: 10 rounds + 15
Good work!
Intermediate option:
As many rounds and reps as possible in 20 minutes of:
5 strict pull-ups (green band)
10 dumbbell bench presses
150-meter run
♂ 35-lb dumbbells
5 rds+15 reps
Pre-WOD: setting mice (more than I thought; little girl scream happened) free from humane trap. Not fun.
Then:
AMRAP: 20 min
5 Hanging L sits (5-10 seconds)
5 toe assisted pull ups
10 DB bench press @ 25# x2
180 m row
10 rounds even-in transit to PU bar when buzzer went off, but almost doesn't count!
F:55-59
Wow, it's defnitely harder with the row! I did not hear about toe-assisted Pullups yet and really wonder how exactly you do them, but that's a great idea!
Great job! That row must have made things more difficult!
I rowed due to set up/work schedule constraints, but between the 5k run Monday (self-imposed) & yesterday's WOD, all limbs now made of spaghetti. Patrick, I read about the toe assisted PUs on here & googled some examples, for an alternative to jumping or band assisted. Lots to check out if you do a search there or on YouTube.
11+8
Good thing I did chest yesterday…
I went back and looked at yesterday’s wod I did push press instead of thrusters 😳 My reading skills on display, again.
Haha. That reading with comprehension bit has tripped me up a few times here. Still work & good job today!
That's really an impressive score! What did you do for chest?
Great job!
Close to Rx - No 50s but had 45# DBs available
9rds + 5 + 10 (finished Rnd 10 for good measure)
About a 5-10 minute rest then did our Bulletproof workout (July 4th weekend had us go early):
45 minutes of Ultimate Frisbee with a .5 mile run to the field and back.
Tough and fun way to start the holiday weekend!
Sounds like fun Lincoln! Nice work too!
Well done! And finally, a BP workout I actually *might* be able to do! ( Not today)
Great score, even for 45s!
5 rounds of:
chin-ups x5
db bench press 55#x10
row 0.1mile
then 3 rounds of:
chin-ups x5
db bench press 35#x10
row 0.1mile
Good job adjusting & carrying on
6 rounds
Intermediate option:
As many rounds and reps as possible in 20 minutes of:
5 barbell rows @75lbs
10 dumbbell bench presses
150-meter run
♂ 30-lb dumbbells
7rds + 41
Rx
9 rounds +15+100m
Great work!
Well done!
8+6 RX
5'8 150, 39 Male
Nice!
5 strict pull-ups (green + blue band)
10 dumbbell bench presses 50’s
150-meter run
score - 8 rounds + 15 reps
Inter
Strict pull ups x 5
15kg DB press
150m
12 rounds + 15
Wow!
8 rds + 10 reps
Gym setting had me run 25m to threadmill, then run 100m after the 3min wake period and then run back 25m through machines/people. L was not perfect but I tried hard to keep it straight.
3sec wake period
Nice job; transitions definitely felt slower than they were!
Thanks Favo!
That rough having to weave around folks like that and deal with a treadmill. Good job!
Rx: 7+11
Globo wod: Subs for runs are 10 shuttle sprints down and back 25ft/8m, 180m row, 10 calories assault or echo bike, 10 burpees, or 40 double unders (scaled sub single unders). The rest as Rxed determined by level.