3 rounds for time of:
15 chest-to-bar pull-ups
30-calorie row
45 air squats
Post time to comments.
Stimulus and Strategy:
Today’s workout is a triplet with some slight movement interference with the pulling on the pull-ups and rower, then the leg drive on the rower and out of the bottom of the squat. All athletes should aim to complete this workout in 15 minutes or less, although we could see some advanced athletes complete this effort in around 9 minutes. Work hard and have fun!
Scaling:
If you have chest-to-bar pull-ups, but not the volume, reduce the reps to 8-10. On the rower, reduce the calories to a number that takes you no more than 2 minutes to accumulate.
To reduce the complexity of the chest-to-bar pull-ups, consider a chin-over-bar pull-up, a jumping pull-up, or a ring row.
In case of injury or limitation, perform the calories on any machine available. For the chest-to-bar pull-ups, consider a single-arm ring row or bent-over dumbbell row. For the air squats, consider squatting to an elevated target or performing lunges or box step-ups.
Intermediate option:
3 rounds for time of:
15 pull-ups
20-calorie row
45 air squats
Beginner option:
3 rounds for time of:
10 jumping pull-ups
15-calorie row
20 air squats
Coaching cues:
When you are in the drive phase on the rower, focus on keeping your shoulders over your hips and your arms long. Just like the deadlift, your hips and shoulders should move together in this phase, not separately.
Resources:
The Kipping Chest-to-Bar Pull-Up
Rowing
The Air Squat
The Kipping Pull-Up
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Comments on 250125
123 Comments
30 calorie row
40 air squat
14:55 .
rx but first rd i did ski erg bc tower was taken
Round times
R1 | 04:30 |
R2 | 05:25 | +55 s
R3 | 05:22 | -3 s
Ø 05:05
M/34/5'7"/221lbs
3Rds (18:52)
PullUps 15 (6,5,4)(5,4,3,2)(4,3,3,2,2)
Row 20Cal
Squats 45 (15,15,15)
Total PullUps workout. Failed PullUps on end of second set. Third set had no more PullUps left. Row was medium hard recovery. Squats were lactating to the lower body, but not much else.
Got in the way of a jacked dude doing cable flys trying to do pullups. Dude walked out. Combining this with awkward jumping PullUps in his face the other open day, I think that dude legitimately hates me. Most of the time I think others think I'm weird doing circuit work in the power gym, but I can't remember the last time felt so unwanted in someone's presence at the gym.
M/57
rxd 14:39
Rx’d
15:02
intermediate
10’13”
Intermediate
16:52
Rx. 11:01
46/m
Rx 13:27
7 strict c2b
20:22
M/29/180lb/5'8"
CrossFit AFK
12:33 - Rx
Chest to bar pull-ups fell apart. Not where I want to be for this. Rowed around 1100, little faster than steady on squats.
Rx 11:23
Playing catch up on some of these workouts. 9 minute time is still a little off, but getting there.
15:45 RX
Rx : 12'56"
As rx'd, 13:36.
C2B in sets of 5. Kept it around 1050-1100 watts on the rower until last round, where I went for broke. Air squats were rough in round 3 – legs were shaky!
51m/5'10"/180
3 rounds for time of:
10 jumping pull-ups
15-calorie row
20 air squats
8:21
My Training on Monday afternoon, January 27, 2025
3 Rounds For Time of:
15 Chest-to-bar Pullups
30 Calorie Row
45 Air Squats
I completed the Workout in 28:45 minutes.
https://youtu.be/KutZOhVn8pw
Went skiing on Saturday. Completed today, Monday 1/27, Rx*:
13:50
*I use over-door pull-up bar. For C2B, each rep starts/ends on floor, but all reps "real" NO hops.
time 16:52
3no.:
30 alternating renegade row with 17kg dumbell
30x 1pood KB SDHP
45 air squat
3 rounds for time of:
15 chest-to-bar pull-ups later on chins
30-calorie row
45 air squats
14:41
14:32
used a band for pull-ups
38 / M / 5'9" / 137lbs
10 strict chin-ups
20-calorie Assault bike
30 air squats
14:58
Rx modified strict pull-ups
17:37
Hi, can you please explain what Rx means?
14:56 Rx with bike calories
60 Y/O Male getting back into CF
Round 1 dead hang pull-ups x15
Round 2 - 3 assisted pull-ups x15
Row 30 Cal as Rx
45 air squats
17: 28
12:45 Rx
M33/183cm/84kg
RX: 13.40
M/50-54 🎅🏻
Intermediate. Subbed rawing on orbitrack. TT ->17:40
Looks like a fun one.
Looks like a fun one.
Regular pull up
150 single unders
42/m
3 rounds for time of:
15 chest-to-bar pull-ups
30-calorie row
45 air squats
time: 13:45
13:46. Assisted pullups, the rest as prescribed. 500 single-unders before and after.
M 54/205/6’
Regular pull-ups everything else rxd.
12:08.
14:12
15 jumping pull-ups
2min bike
45 air squats
Rx
12:45
RX:
9:43
Broke last set of C2B into 11-2-2
https://www.facebook.com/share/p/159ybHD6RW/?mibextid=wwXIfr
14:25 in Toccoa. Actually able to find a good pull-up bar. C2B pull-ups and squats rxd, subbed 20 sdhp at 45 for row.
Rxd at the Y.
12:44.
CTB were all kipping singles. Otherwise tried to push the rower and air squats but the rows on rounds 2 and 3 were tough! Props to all the sub 10 mins out there.
Rx 8:34
*Unbroken C2B
*Rows
-Round 1: 1221 Cal/hr Avg.
-Round 2: 1213 Cal/hr Avg.
-Round 3: 1324 Cal/hr Avg.
Beast mode!
Blazing!
That’s awesome, especially round 3 pace!
Damn son
So fast
tiempos de ronda
R1 | 03:01 |
R2 | 03:37 | +36 s
R3 | 04:11 | +34 s
Ø 03:36
Tiempo restante: 00:01
10:50
3 rounds for time of:
15 chest-to-bar pull-ups
30-calorie row
45 air squats
Rx’d: 11:31
Hell yeah bro!
Awesome time!
14:18
m/35/228lbs
Nice! I’m with you on those squats.
11.19
24F
Fantastic!
Nice job!
3 RFT: 10 strict pull-ups, 20 push-ups, 30 cal row
8:35
Scaled to
3 RFT
5 CTB Pull-ups
10 Pull-ups
30 cal Row
45 Air squats
13:55
I was not sure how today was going to play out after yesterday's work (nautical half-Murph and Intermediate+ WOD) - was fairly sore going in to the warmup + a lot of the same work. Felt that 15 per round was too much volume for CTB for today but still wanted to get some in. Rows were 1:20, 1:20, 1:19 with damper on 6. Squats were not fast.
Nice scale, stepping down but getting solid reps in
Well done, especially after yesterday!
12:18
Great job!
Good job, Chance.
Impressive!
Nice!!
3 rounds:
10 C2B
30 cal row
45 air squats
12:56
Nice job!
17.00
RX 16:11
M/39/200#
I made a Facebook group for Mainsite followers
11:28
intermediate.
M- 53/ 5'7 / 225
Intermediate scaled- 15 toe assist pullups, no rower subbed 30 SDHP 45#, 45 air squats
rnd.1 -3:02, rnd 2- 4:13, rnd 3- 4:33,
total- 11:48
Good work!
Fantastic!
Great job!
M/50/6'2"/190#
Scaled/modified C2B to feet elevated (14") ring rows the rest as rx'd
14:15
Good work!
Beginner option:
3 rounds for time of:
10 jumping pull-ups
15-calorie row
20 air squats
11:20
Nice job!
55m/70”/165
14:40 rx
9:40
Well done!
M/48/6’4”/225#
Intermediate
12:43
M/36/210#/6’2”
10:53 Rx’d (Kipping chest-to-bar pull-ups)
Great work!
13k run outside (19°F) then,
Modified 3 RFT:
15 toe assisted pull ups
30 burpees (someone was sleeping in room where my rower lives)
45 air squats
11:11
You're a good man letting them sleep and running in the cold 🥶 Nice time!!!👍🏼👊🏼
Great job, especially after that run in the cold!
Good gravy, after a 13k? Awesome
Rx 14:22
Nice work!!!
Solid!
Good work, Jonathan
19:38 on the beginner scale.
Good job!!!
Way to push yourself and finish!!!
*strict pull ups
C2B-Echo bike-AS | 15:44
M50/77/179
rxd
3 rounds for time of:
15 pull-ups
400 m run
45 air squats
18:30:48
18:30:48
Great work!
RX option.
11:36
Nicely done!
Banded pull-ups instead of CTBs
Intermediate option w/ 30 SDHP (24kg kb) instead of row
16:04
I'll be scaling with SDHP as well, nice work!!!
Rx, 15’ 49’’ with strict C2B Pull Up
11:52
Good work!
M/37/180/89
9:45
Awesome!
Globo wod: if a rower isn't available sub 300m run or 23 calories assault or echo bike. If the pull up bar isnt suitable to kipping sub strict pullups.
Time 14 :06
12 min. Used ring row at 3 sets of 20 reps all the other exercises as prescribed
Way to scale and keep going 👍🏼👊🏼!!!!
Time 10:03
15 Pull ups
30 Cal row
45 Air Squats