Guest Programmer - HWPO
July 22-August 4, 2024
4 rounds for time of:
42 double-unders
21 wall-ball shots
12 alternating dumbbell snatches
♀ 14-lb medicine ball to a 9-foot target and 50-lb dumbbell
♂ 20-lb medicine ball to a 10-foot target and 70-lb dumbbell
Post time to comments.
Scaling:
This triplet is inspired by the workout Helen. We’ve got a slightly higher volume than Helen but the level of intensity will match that of the classic benchmark. This workout also has a little twist in that we’re using low volume of double-unders, a normal wall-ball shot weight, volume, and target, but we’re using a heavier floor-to-overhead movement. Although the dumbbell snatch is heavier, the volume should be low enough that athletes can perform the 12 total reps unbroken with just a bit more focus. If you do not have a heavier dumbbell, replace it with a kettlebell.
The limiting factor in this workout will be arm fatigue. This will be most apparent in the double-unders for those who aren’t yet efficient with them, as well as the wall-ball shots since it’s an easier movement to “let up” on.
Remember, the difficulty of the workout is the reason for its existence, so we need to focus on good quality movement despite the fatigue.
GOAL: High-intensity upper-body conditioning
TARGETS:
ADVANCED: 8- to 9-minute time domain
BEGINNER: 9- to 11-minute time domain
Intermediate option:
4 rounds for time of:
24-42 double-unders
21 wall-ball shots
12 alternating dumbbell snatches
♀ 10-lb medicine ball to a 9-foot target and 35-lb dumbbell
♂ 14-lb medicine ball to a 10-foot target and 50-lb dumbbell
Beginner option:
4 rounds for time of:
42 single-unders
15 wall-ball shots
12 alternating dumbbell snatches
♀ 6-lb medicine ball to a 9-foot target and 15-lb dumbbell
♂ 10-lb medicine ball to a 10-foot target and 25-lb dumbbell
Coaching cues:
Frustrated with double-unders? Consider your hand position. Resist the tendency to allow the hands to move away from your body, which shortens the path of the rope and leads to those frustrating trip-ups. Instead, keep your hands in and slightly forward of your body as you relax your shoulders.
Resources:
The Double-Under
The Wall-Ball Shot
The Dumbbell Power Snatch
A History of Helen on CrossFit.com
Find a gym near you:
View the CrossFit map
Comments on 240723
135 Comments
17:43 RX
M/42/5’9”/195#
rx 11'29
done with 32kg kb, expected faster considering targets, try with the db next time
11:46rx
50lb db
12:10
M- 53/ 5'7 / 220
Intermediate scale
getting back into it after vacation
24-D.U
18- 20# medball cleans
18- 20# seated shots
12- Alt.D.B.snatch 45#
Rnd 1-3:32. Rnd 2-4:40. Rnd 3-5:32
Rnd 4-5:40. Total- 19:24
24 du
14#
50#
10:51
Rx 8:48
37:45
65#db for snatch
15’15” RX
9:13
4rds
42 DU’s
21 WB (20lbs/10’)
12 Alt DB SN (50lbs
M55/150
4 RFT-
42 jump & double taps
21 wall ball, 22# to 9'
12 DB snatches 40#
10:11
Broken up; 21-21, 11-10, 6-6
Finished with a 1.5 mile run, 1:10 jog, .30 walk intervals
M/38/6’/170#
13:43 Rx
Deo gratias
My Training on Thursday night, July 25.
https://youtu.be/KU1NQxEOtp0
4 Rounds For Time of:
42 Single Unders
21 Wall Ball Shots 20 lb 8.3 ft
12 Alternating Dumbbell Snatches 50 lb
I completed the Workout in 19:03 minutes.
7:26 rx
11:58 RX
9ft Wall ball target
-7:44
4 rounds for time of:
84 singles
21 wall-ball shots (14 lbs)
12 alternating dumbbell snatches (20 lb DB)
15:04
Need to find my double-unders…. Lost them somewhere. Ugh. And why are wall balls so tough?! Had to break them up, otherwise, unbroken.
Looked under the bed? Maybe the closet...
Looked under the bed? Maybe the closet...
Scaled 15:41
42 dus
21 standing wall ball throws 20
10 alt kb snatch 53
knee still jacked up so didn’t want to go below parallel.
Rx’d: 14:31
Beginner: 10:11 for 3 rds. Beat! 1k run 5:11
37 / M / 5'9" / 140lbs
30 double-unders
21 wall-ball shots, 10lbs to 10ft
12 alternating dumbbell snatches, 35lbs
17:40
Snatches took forever.
M/34/6'3"/195
Rx: 9:42
On a SmartFit Gym
2x20 lbs DB Thrusters
22 Kg DB
9:43
Rx’d 16:40
Should have went intermediate. Walls balls wrecked me as per. And had to go singles on the snatches
W42 RX 11:38 3rd round was spicy
No rope, replace w/ 400m run.
17:03
11:56
30kg DB
4 Rds
42 DU
21 WB 20#
12 DB Alt. Snatch 50#
Time: 11:02
4 Rounds in Rx
42 Doblue Unders (almost unbroken)
21 Wall Ball Shots (4 rounds 10-11)
12 alternative Dumbell Sntaches (unbroken)
Time: 10:32
DU (almost unbroken)
WB 16 lb (unbroken)
DB Snatch 30lb DB
11:46
M 53/205/6’
Scaled the wall balls to #20 ball to a 9’ target and used a #55 dumbbell for the snatches.
9:55.
30# kb
Started with double under switched to singles.
Also only have a 10# slam ball at home so used that for the wall balls
10:47
scaled to 50# dumbbell
M/36/5’11”/210
scaled to only 2 rounds, tried to go slow, and still rested as long as the first round took to get HR back down to 125.
11:42 including the break.
45/172lbs/176cm
8:59
scaled to 50 lb dumbbell
M/46/5’8”/165
Great job!
Great work!
*50lb DB
M/49/6'2"/185#
My schedule is/has been janky the past week+. Did my 53# SS KB snatch prep today moved up to 9 reps every :30 for 10 minutes. So 180 reps in 10 minutes. I'll stay here until this gets smoother.
Single unders and 35# Kb
Performed as:
24-42 DUBs (lost time here slapping myself with the rope)
Wall balls Rx
DB snatches at 75lbs
It was hot and I was slow
12:47
Maybe on a better day it could have been 10min
Not that far off & that DB was even heavier than Rx. Awesome job!
Nicely done!
Nice!
Awesome!
M/48/6’4”/220#
50# dumbell
84 su
13:14
14:55
(scaled to 50lb dumbbell)
14:55 (scaled to 50lb dumbbell)
sneaky spicy, shouldve been sub 8. transitions got slower.
Rx
4 rounds
42 dubs
21 wb 10ft 20lb
12 db snatch @ 70lb
Well done!
Fantastic!
M/37/5’10”/185lbs
14:31.55
only had 40# db
no room for wall balls, subbed 21 squat jumps.
Good sub!
M / 46 / 5'10" / 185lbs
Rx - 9:57
Please check out & subscribe to my YT channel "MF Mustache"
Video: https://youtu.be/f-iwRZ3iuFA
Understood Patrick A. My goal will be one mainsite/week, thank you!
Wow!
Awesome!
Scaled to
4 rnds
84 su
21 wb 20# 8 1/2'
40# db for alt snatches
15:19
m/54/175
Working out in my driveway--Minus maybe 20-25 seconds while our neighborhood Grandma
came over and said "You're working so hard, you deserve a nice warm chocolate chip cookie" Score!!
Nice work Mike!
Nice work Mike!
Can you send her to my basement?
Good work! My neighbors need to step up their game! I NEVER get cookies! Good deal.
12:55 Rx’d
9:22
rx
Awesome!
Well done!
Did high jumps instead of DU
5kg wall ball shots
30kg DBs
14:40
14:00
scaled to 50lb DB. But used 30lb WB
12:46
64 s.u not rope
kb 16kb
As Rxd as I could get while on vacation. DU, 53lb kb thrusters, 53 kb snatches. Reps as listed.
14:09.
started 2:30 but couldn’t hold that pace. DUs screwed me more than I thought they would. Thrusters were actually the worst part though! Healthy dose!
Great job putting in the work on vacation& thrusters a great, but tough sub!
4 rounds for time of:
42 single-unders
15 wall-ball shots
12 alternating dumbbell snatches
11-12lb ball
30lb DB
7:46
Started w/ deadlift 5-5-5-5-5-5
235-245-255-255-245-235#
Then today's workout
126 single unders (thanks Favo)
20# wall balls (all sets broken once)
35# DB power snatches (unbroken)
15:45
Briefly considered kb snatches to increase the weight some, but they beat the heck out of my wrist, so...no thanks.
HQ, you're on a good programming roll. Thanks!
61/5'8"/154
Nice Jim-and Agree with the programming
Good work Jim!
Great job! Agree on the KBs!
4 rounds for time of:
84 single unders
21 wall-ball shots
12 alternating dumbbell snatches
♀ 10-lb medicine ball to a 9-foot target and 35-lb dumbbell
11:15.98
Nicely done!
subbed 2x 13lb dumbbell thrusters for wallballs
50lb dumbbell snatches
13:55
Blew it on rd.2 DUs - lost rhythm after snatches. Much better rds 3&4, but never unbroken which sucked.
Kudos Michael. Good time, as its hard to get back on it when rhythm is off.
8:26
Rx 50lb Dumbbell
4 rounds for time of: 7:24
42 single-unders
15 wall-ball shots
12 alternating dumbbell snatches
10-lb medicine ball to a 10-foot target and 25-lb dumbbell
tiempos de ronda
R1 | 03:16 |
R2 | 04:24 | +68 s
R3 | 04:26 | +2 s
R4 | 04:50 | +24 s
Ø 04:14
Tiempo restante: 00:01
16:57
4 rounds for time of:
42 double-unders
21 wall-ball shots
12 alternating dumbbell snatches
♂ 25-lb medicine ball to a 10-foot target and 50-lb dumbbell
42 doyble unders
21 wall ball (ball 11,5 kg)
12 alternating american swing (kb32kg)
Time 16’13’’
Scaled RX
42 DU’s
21-20lb-10ft wall balls
12 50lb snatch’s
15:24
Rx: 14:40
Subbed a KB for DB.
42 single infers
15 wall ball shots 13 lbs ball
12 alt snatches 25lbs
13:04
14:17
Intermediate option
42 YOF 210 lbs
42 single-unders
21 wall-ball shots 10 lb ball
12 alternating dumbbell snatches 15 lbs
19:04
Snatches at 55lb
13:19
16:10
84 singles
Bravo...70# DB snatches are tough.
Nice work!
11:26
Sub 70# STOH for DB Snatches.
42- Singles
21- 14# wall-ball shots
12- 35# alt dumbbell snatches
Great time!
So fast! Excellent!
Inter 8.14
42 DU
21 WB (14lbs)
12 dB Snacth (50lbs)
cap: 14'34"
4 rounds for time of:
42 single-unders
15 wall-ball shots
12 alternating dumbbell snatches
10:31
Great work as always Charles!
Thanks Jonathan!
4 rounds for time of:
126 single-unders
21 wall-ball shots-20# ball/9 ft
12 alternating dumbbell snatches-25# DB
12:09
Looking @ times yesterday, I could possibly have gone heavier than F-Rx, but highly doubt I could have safely sustained the OH portion of the American KBS any heavier; today, no way I could Rx the weight OH.
Ya gotta know when to fold 'em...
Nice work!
Still...very fast. Nice.
Well done!
Did 240722, beginner reps and distance (jogged the 200s), Rx weight/swings, 11:21
Then 2 untimed rounds of 42 singles, and 12 alternating DB power snatch (55#).
Traveled all day yesterday and took a little spill down a few steps on Saturday resulting in a fairly sore left knee, so made up something from yesterday and did something from today that I felt was appropriate.
That's a decent amount of work still!!
That sucks, glade your fall wasn’t too bad. Way to put in some work!
Way to get the heart pumping and blood flowing anyway!
Thanks ya’ll!
Beginner option:
4 rounds for time of:
42 single-unders
15 wall-ball shots
12 alternating dumbbell snatches
♂ 35-lb medicine ball to a 10-foot target and 25-lbdumbbell
10:30
4 rounds of:
7” box jumps x42
db bench press 35# x21
alternating db snatch 55# x12
Good subs, Juan.
21kg db, else as rx'd
19:48
Well done! That Rx weight is heavy!
Nice job. 70# DB snatches are no joke.
Good work!
intermediate
10’14”
13:03 - 42DUs, 6kg wall ball shots. 16kg snatches.
DUs are still a new skill which I need to rest before so slightly longer than target finish time
That's a great time; good work!
Intermediate:
11:15
Beginner - 6:12
Awesome!
Globo wod: If a medicine ball isn't available sub dumbbell thrusters 15/20lb dumbbells. Snatches as Rxed. No jump rope? Sub either jump double taps or quick side to side hops over a low object, like a 5lb dumbbell.
Thank you