Complete as many reps as possible in 5 minutes of:
Shuttle runs
Complete as many reps as possible in 5 minutes of: Burpee bar muscle-ups
Complete as many reps as possible in 5 minutes of: Shuttle runs
1 shuttle run = 25 feet down and 25 feet back
Post reps to comments.
Scaling:
Today’s workout is a bit of a gut check and a test of your willingness to keep moving. Expect your muscular stamina and endurance to fatigue across each 5-minute effort. Aim to complete at least 4 shuttle runs per minute and 5 burpee bar muscle-ups per minute.
Intermediate option:
Complete as many reps as possible in 5 minutes of:
Shuttle runs
Complete as many reps as possible in 5 minutes of: Burpee chest-to-bar pull-ups
Complete as many reps as possible in 5 minutes of:
Shuttle runs
1 shuttle run = 25 feet down and 25 feet back
Beginner option:
Complete as many reps as possible in 5 minutes of:
Shuttle runs
Complete as many reps as possible in 5 minutes of:
Burpee jumping pull-ups
Complete as many reps as possible in 5 minutes of:
Shuttle runs
1 shuttle run = 25 feet down and 25 feet back
Resources:
The Burpee
The Kipping Bar Muscle-Up
Find a gym near you:
View the CrossFit map
Comments on 240904
74 Comments
107 reps
40
26
41
M52/86.5
C2b
153reps
Beginner option:
Complete as many reps as possible in 5 minutes of:
Shuttle runs- 29
Complete as many reps as possible in 5 minutes of:
Burpee jumping pull-ups- 35
Complete as many reps as possible in 5 minutes of:
Shuttle runs- 28
1 shuttle run = 25 feet down and 25 feet back
M55/150
Shuttle runs=40
Burpee/box jp 20"/pull-ups= 30
Shuttle runs=41
Rx 124 reps
49 Shuttles
32 Burpee Bar Muscle-ups
43 Shuttles
Incredible
M/38/6’/175#
15 AMRAP
15 calories C2 bike
15 ring rows (parallel to floor; feet on box)
7 rounds
Deo gratias
47/15/39 Rx
Deo gratias
35, 20, 41
Shuttle runs 29
Burpee pull-ups 35
Shuttle runs 28
Rx
36 shuttle Run
16 burpees Bar Muscle Ups
32 shutle Run
Rx’d: 45 reps SR, 22 BBMUs, 34 reps SR
Dang bro, that’s awesome!
burpee chest to bar pullups
shuttle -31
bc2bpu-22
shuttle-32
Shuttle runs
burpee ring MU
42
18
48
total 106
M- 53/ 5'7 / 220day behind, but should be caught up now.
M- 53/ 5'7 / 220
37 shuttles
30 burpee jumping pull-ups
29 Shuttles
96 total reps
Intermediate - 44 / 31 / 41
Total reps = 116
m/39/241
Scaled: Burpee Pull Ups
28/20/23
Subbed 5minutes of non-stop KB swings in, instead of shuttle runs. 22 BBMU 3 shy of the 25 mark. 😅
50
Burpee C2B 25
50
M 54/205/6’
40 shuttle runs.
31 burpee chin over bar pullups.
37 shuttle runs.
My Training on Wednesday afternoon, September 4.
Complete as many reps as possible in 5 minutes of:
Shuttle Runs
Complete as many reps as possible in 5 minutes of: Burpee Chest-To-Bar Pull-ups
Complete as many reps as possible in 5 minutes of:
Shuttle runs
1 shuttle run = 25 feet down and 25 feet back
I completed 26 reps on the first Shuttle Run and 25 on the second one.
On this Video showing part of the first Shuttle Run (part 1).https://youtu.be/Ua66dbWVd1c
I completed 18 reps of Burpee Chest-To-Bar Pull-ups
On this Video showing part of that (part 2).https://youtu.be/w4fPYt44Os8
Rx
Outside, burpees on an decline to BMUs and still quite sore from FSs
38 + 20 + 35
Son(16)
Intermediate
Outside, burpees on flat ground to 7' bar for C2Bs and he just got over a cold 🤧
33 + 26 + 30
Good work you two!
Intermediate
38-27-38
Uncomfortable but not painful pace for all. Kinda wish I pushed just a little more on the burp CTB to hit an even 30 though.
Intermediate
41/35/40
Good work!
Matt
70 (33-37)
14 burpee kipping chest to bar - 1 muscle up-first one ever :)
Holly
77
19 burpee to kipping pull up
Awesome job, you two & congrats on that muscle up!🎉
112 total
45 shuttles- 25 burpee jumping low ring MU- 42 shuttles
39 - 19 - 43
RX - 34 - 5’10” - 210
Well done!
22-22-22
*burpees jumping pull ups
37-18-37 Rx
M/46/5’8”/165
Great!
25-9-27
61 Total Reps
5’ shuttles - 39
5’ burpees muscle up (feet on flor) - 16
5’ shuttles - 39
44,37,43
Rx’d
84 reps
36-18-30
35 M 240#
Intermediate Version
I rested between workouts, and was later chastised for it 😭 my bad
27 (I have no clue the real reps, I lost count multiple times)
23 Burpee C2B
32
🤣🤣🤣 no judgement here
Int RX’ed
27
18
27
For time:
40 walking lunges
21 pull-ups/21 push-ups
40 lunges
15 pull-ups/15 push-ups
40 lunges
12/12
40 lunges
9/9
14:12
Solid Jim!
Beginner
38/21/38
61 reps Rx
RX: 38 - 34 - 39
Awesome stuff, especially those burp MUs!
Subs for [Burpee + MU] = [Burpee + Pull-up + Toes-to-bar] "BPT"
38 shuttles
27 BPTs
34 shuttles
= 99 total reps
Shuttle was wall-to-wall indoors = 29', touched the baseboard on every segment.
Nice!
Beginner: 35 - 29 - 31
Pre wod DB incline bench
First round ran stairs up and down 19
Second Cheat to Bar burpees 38
Third shuttle runs 39
Good work!
33 Reps
17 Reps
35.5 Reps
Nicely done!
Rx
40
19
41
Great job!
No space for run/burpee/PU & not keen on treadmills...or burpees on mats under park climbing frame SO:
Rowed w/damper @ 9 & kipping knees to chest burpees.
1149 meters
45
1138 meters
Well done Favo!
Beginner option:
Complete as many reps as possible in 5 minutes of:
Shuttle runs
Complete as many reps as possible in 5 minutes of:
Burpee jumping pull-ups
Complete as many reps as possible in 5 minutes of:
Shuttle runs
1 shuttle run = 25 feet down and 25 feet back
22
10
23
31-24-33
Good job!
intermediate burpee chest to bar pull up
40-24-38
Nice!
Burpee jumping pull-ups: 27
Shuttles: 32
Shuttle runs: 30
Burpee Bar Muscle-up: 10
Shuttle runs: 30
Globo wod: if a 25 foot space isnt available for shuttle sprints run on a treadmill for 5 minutes at max incline for max meters and divide the distance by 10 for your score. Shuttles can be done outside or on a basketball court. For the burpee pull if muscle ups are not feasible due to bar setup or if you're not proficient in Bar MU do burpee chest to bars or burpee strict pullups. If you are working on bar muscleups or have a few spend 10 minutes working on them pre workout then do a scale in workout, if you have access to equipment that allows for bar muscleups.