For time:
30 handstand push-ups
30 deadlifts
30 ring dips
30 power cleans
30 pull-ups
30 thrusters
♀ 155-lb deadlifts, 95-lb cleans, 65-lb thrusters
♂ 225-lb deadlifts, 135-lb cleans, 95-lb thrusters
Post time to comments.
Stimulus and Strategy:
Today’s workout is a chipper and may look familiar. This mash-up fuses together three classic CrossFit benchmarks: Diane, Elizabeth, and Fran, but with fewer reps than the traditional 45 of each movement. That said, this should challenge you to keep moving and maintain larger chunks of reps. All athletes should use options that allow them to finish in 15 minutes or less. Advanced athletes may be able to go sub-10.
Scaling:
Reduce the loading of each barbell to something that feels moderate-to-light for each movement and that you can complete in sets of at least 10 while fresh.
To reduce the complexity of the handstand push-up, perform a pike push-up or dumbbell shoulder press. For the ring dips, lower the rings to a position that allows your feet to touch the ground. Then use them to help you move through the range of motion. For the pull-ups, perform a jumping pull-up or ring row. For the barbell movements, reduce the loading to something that allows you to focus on the technique and move safely.
In case of an injury or limitation, consider using a single dumbbell for most of the movements. Perform a single-arm shoulder press for the handstand push-ups, a dumbbell sumo deadlift for the deadlift or an unweighted good morning, a push-up or dumbbell floor press for the ring dips, a single-arm dumbbell power clean for the power cleans, a single-arm ring row for the pull-ups, and a single-arm dumbbell thruster, dumbbell front squat, or dumbbell push press for the thruster.
Intermediate option:
For time:
30 handstand push-ups
30 deadlifts
30 ring dips
30 power cleans
30 pull-ups
30 thrusters
♀ 125-lb deadlifts, 65-lb cleans, 55-lb thrusters
♂ 185-lb deadlifts, 95-lb cleans, 75-lb thrusters
Beginner option:
For time:
20 dumbbell shoulder presses
20 deadlifts
20 foot-assisted ring dips
20 power cleans
20 ring rows
20 thrusters
♀ 10-lb dumbbells, 55-lb deadlifts, 35-lb cleans, 35-lb thrusters
♂ 15-lb dumbbells, 75-lb deadlifts, 45-lb cleans, 45-lb thrusters
Coaching cues:
For the power cleans in today’s workout, it may be tempting to perform muscle cleans or use more upper body. Be cautious as the next movement is pull-ups. Instead, focus on using your legs and pulling into a partial squat.
Resources:
The Kipping Handstand Push-Up
The Deadlift
The Ring Dip
The Power Clean
The Kipping Pull-Up
The Thruster
Ring Dip Scaling
The Ring Row
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Comments on 250208
119 Comments
20 min rx
felt too heavy (myself) will redo
modified 30 db press 15kg
30 dL 84kg
30 push up 22 cleans 40kg 30 jump pullup
30 thrusteds 20kg 37:24
M/34/5'7"/222lbs
~(22:11)
30 StrictPress 95lbs (5,5,5,5,5,5)
30 deadlifts 185lbs (5,7,7,6,5)
30 dips (8,7,6,5,4)
30 power cleans 95lbs (8,7,6,5,4) ~ (16:00)
20 pull-ups (5,5,3,3,4)
2 thrusters 75lbs
BenchPress moderately heavy was warmup. Hopefully huge gym bro approved. I realized why I always get in his way: He does circuits like me.
Did this as just a fast hard Lift. Strict press was tough. DeadLift was heavy. Dips smooth. Power cleans were all muscle. PullUps were trash. Biceps/pulling trashed from climbing yesterday. Scaled down due to cumulative fatigue. Thrusters did not feel good on sprained ankle so I took the injury exit. Probs would've finished around (23:00) if I wasn't being ginger in my ankle.
intermediate
18’49”
Rxd 24:41
M/52/85
Hspu--->D.p 35#
D.l 145
P.c 95
Truster 75#
17:16
18:00 Rx
Beginner level: 10 min
Rx : 120 reps at 15'
M/39/6’/177#
16:58 Rx
Deo gratias
Intermediate option:
For time:
30 handstand push-ups on bench
30 deadlifts 60kg
30 dips on bench
30 power cleans 30kg
30 pull-ups with thick band
30 thrusters 20kg
15:33
M/46
9:42rx
fun little bday wod! Probably should have done 46 of each movement then!? Next time…
For time:
20 dumbbell shoulder presses
20 deadlifts
20 ring dips
20 power cleans
20 ring rows
20 DB thrusters
M 25-lb dumbbells, 95-lb deadlifts, 95-lb cleans, 25-lb DB thrusters each hand
11:47
18:33 Intermediate
One Bar
One Bar
16:40
35lb DBs shoulder press
225lbs deadlift
Bar dips
95lbs hang power clean
Pullups
65lbs thrusters
M/35/205#/73”
Rx 14:29
Intermediate weights with pike push-ups and jumping pull-ups
15:30
Oh, and box dips
Had to change weight on the clock between cleans and thrusters
18:40
25 DB OH Press 50#
25 DL 185
40 knuckle pushups
25 PClean 95#
20 kips/5 pause pull ups
20 DB thruster 20#
Rx. 12:17
tiempos de ronda
R1 | 00:55 |
R2 | 01:57 | +62 s
R3 | 01:50 | -7 s
R4 | 06:24 | +274 s
R5 | 03:42 | -162 s
R6 | 04:38 | +56 s
Ø 03:14
Tiempo restante: 00:02=19:28
For time:
30 handstand push-ups
30 deadlifts
30 ring dips
30 power cleans
30 pull-ups
30 thrusters
♂ 145-lb deadlifts, 115-lb cleans, 95-lb thrusters
Heavily scaled today. Oxymoron??
20 reps each
HSPU kipping
135 DL
Ring dips kipping
95 PC
Butterfly pullups
75 Thrusters
12:28
14:30 for just 15 reps of each at rx’d loads no warmup and one barbell.
45/173/176cm
Strict ring dips and pull-ups…
For time:
30 handstand push-ups. — 20 lb DBs
30 deadlifts 120 lbs
30 ring dips 35 lb each side pulley system
30 power cleans. 75 lb
30 pull-ups ( 55 lb each side pulley system- 10 Kipping)
30 thrusters. 65 lb
35:21
Rx’d: 14:55
As rx’d, 13:54.
This one hurt. Broke as follows, HSPUs 15-10-5, Deads 15-10-5, Ring dips sets of 5, Power clean singles, Pull-ups 15-10-5, Thrusters 15-9-5-1. Failed on the last thruster so had to do one more. On the ground for quite a bit afterward.
51m/5'10"/180
Rx 18:10
Back to back with yesterday's workout. Good pain!
55 yo M/ 5'9"/ 151 lbs
22:40
scaled deadlifts to 205 lbs, power cleans to 115 lbs, and thrusters to 75 lbs
M/50-54 👨🏻🦳
Intermediate, modified
3:38 inclined HSPU
4:52 DL
4:42 RD
7:05 PC
5:46 PU
6:17 T
TT-> 32:20
Could not pass this up
22:14 Rx
https://youtu.be/2_blr1Rauto
My Training on Saturday afternoon, February 8, 2025
I scaled the number of reps on this WOD.
For time:
10 Strict Handstand Pushups
10 Deadlifts 184 lb
10 Ring Dips
10 Power Cleans 97 lb
10 Strict Pullups
10 Thrusters 77 lb
I completed the WOD in 9:30 minutes.
20 reps each
25# db each
8:15
Sub ring rows for pull ups
65 lb for thrusters
21:46
This was ROUGH
15"48, mid, 25# db prrss, brnch dips, 75# barbell everything, sore hammy
Rx
Kipping HSPUs and Pull-ups.
3 barbells.
HSPUs - 17+8+5
DL - 17+8+5
Ring dips - 18+12
PC - 5 touch and go + 5 singles, repeat until complete
Pullups - 11+11+8
Thrusters - 11+10+9
16:12
Nicely done!
Rxd in the garage gym. Single barbell. Strict HSPU to folded towel.
18:51.
three would have saved some time but not sure how much! Power cleans were the longest. Great workout.
Great job!
19:22 Pike push ups and intermediate weights.
M50/77/179
intermediate reps
Push press instead of handstand push ups
scaled weights
50kg# DL, 35# PC, 15kg# Thrusters
22:23
Very well done!
Subbed HSPUs with pike push-ups on parallettes to 4" deficit
All reps Rx @ girl weights
15:42
Too slow on the PPUs; proud of the deficit but it limited sets to 8 & under (8+8+5+6+3).
Nice iob with the deficit! It may have slowed you down but it was solid work.
Intermediate
21:23
Rx 9:37
*Handstand Push-ups - 10’s
*Deadlifts - 10’s
*Ring Dips - 6’s
*Power Cleans - Singles
*Pull-ups - 15’s
*Thrusters - 10’s
Beast mode!
Beast mode!
Those must have been short breaks, great work Derek!
dumbbells for all, 2x21lbs
modified:
shoulder press single arm kettlebell 25lb, 20 each arm - straight through, tough at 15
dumbbell deadlift - easy
foot assisted ring dips - significant foot assist, payse at 10, 15
dumbbell powercleans - straight through, felt it at 15
jumping pullups - difficult throughout, break at 7, 10-15 each, then sprint 16-20 to finish strong
dumbbell thrusters - straight through, felt it at 10
time: 9:20
HR said 95 bpm. it is lieing big time
Intermediate-, subbed piked pushups with feet on 30” box for HSPU.
16:14
Only 1 BB set up but just shed plates, still there’s some extra time in there for that. Pull-ups and PC were probably the longest poles today. I’ll see later on if it was a good idea for DLs at that weight today.
Great job, especially after the BP Friday. Well done!
13:34
Kipping HSPUs & pull-ups. Used the same bar for DLs & PCs, just shed plates. Had another bar set up for thrusters.
Awesome!
Push press for thrusters.
19.37
15:54 intermediate
Back from a month of downhill skiing and a few ailments. Good to be back!
Subbed/scaled to
shoulder presses, 25# DBs (3 sets)
deadlift, 150# (3 sets)
ring dips (4 sets)
power cleans, 95# (5 sets)
5 pull-ups/25 ring rows (6 sets...ugh)
thrusters, 65# (3 sets)
22:20
62/5'8"/152
Hell yeah, Jim, glad to have you back! Nice work, hope the skiing was primo, and that the ailments weren’t too bad!
Welcome back! Nice work on this one!
Intermediate - 18:30
I ain’t lying- there’s a couple of minutes rest in that time somewhere.
Note: Don’t get old!
Looking at that time and performace...who's getting old? Not you!
That’s awesome!
Getting old like fine cognac with those numbers! If you're gonna get old, do it like Joe😊Nice job!
RX: deadlift 100kg
Power clean 60kg
Thruster 45kg
Time: 18'45"
Hard🥵 for to do less 15 minutes...
Agreed! Nice work though.
For time: All reps @ Rx (30)
Pike push-ups off 20 in box
DL-135#
TRX dips-toe assist
PC-65#
Pull-ups-jumping
Thrusters-55#
13:59
Got my new BB, so able to use both & load old one for DLs. LOVE it, except knurling is pretty damn rough, even with my calloused palms. Hopefully it'll wear down over time. I like a little knurling, but old bar is less abrasive, due to its age. It's an adjustment, but lifts feel way more controlled so far.👍
Great time, as usual, Favo. Your bar situation is the same as mine. I love the aggressive knurling on my Rogue stainless steel bar, but it eats me up on cleans. My old bar (an old Rogue economy bar) is worthless for deadlift, b/c I can't set my hands with any real weight, but is great for cleans. So today...loved using both bars.
Great job and glad you’re loving the new bar despite the knurling! Enough chalk may help with that a little.
Thanks, y'all! Yes, Jim, definitely a nice option to have 2, especially for WODs where there's a big discrepancy in what I can pull lift to lift, Lincoln, if I use chalk in the house I'll be in big trouble, but it sure is tempting! Maybe if I vacuum real quick after😂. May have to consider grips if my cleans ever get considerably heavier. Overall, very happy with it!
Gooooood! And also congrata on ur new BB! Sometimes I fall myself on sone random videos about home gyms and now I see that the knurling on a BB is definitely a big thing. Thank you for the insight
Gooooood! And also congrata on ur new BB! Sometimes I fall myself on sone random videos about home gyms and now I see that the knurling on a BB is definitely a big thing. Thank you for the insight
12:46
Terrific time @ Rx !
Fantastic!
Thank you fellas!
option:
For time:
20 dumbbell shoulder presses
20 deadlifts
20 foot-assisted ring dips
20 power cleans
20 ring rows
20 thrusters
25-lb dumbbells, 115-lb deadlifts, 75- lb cleans, 55- lb thrusters10:05
Nice work!
RX, 31' 26''
Intermediate option w/ pike push-ups (feet on the 50cm box) instead of handstand push-ups
31:03
155/95/65
M/48/6’4”/225#
30 db shoulder press (30#)
30 deadlift (165#)
30 jumping ring dips (first 6 were regular ring dips)
30 power cleans (95#)
30 pullups
30 thrusters (75#)
21:00
First wod after a week off. Felt really slow…
Decent time especially for this being first back in a week!
M- 53/ 5'7 / 225
Intermediate scale- All for 30 reps- Band assist hspu-4:30, D.L. 185#- 2:38, band assist ring dips- 2:49, P.C. 95#- 3:10, Toe assist Pullups-3:27, Thrusters 75#- 2:36, Total- 18:43
Very well done!
Nice work!
Intermediate with 95lb thrusters and strict pull ups
Nice job, especially with strict pull ups!!!
Agree! Awesome job.
Agree w/ Dave. My forearms were toast by the time we got to pull-ups.
Good job!
Certainly less than intermediate, imo
Agree w/ Luis.
So Close 🥵
Rx 15:06
Only one bar 🤷
Wow!!!! Way to go!!!!
That's an excellent time with having to switch plates!
I see you're still kicking arse!
Great stuff, Jonathan!
That’s moving right there.
Globo wod: This involves multiple barbells or weight changes so there are 2 options, change weights on the barbell or sub dumbbells for some movements. HSPU sub dumbbell strict press 60-75% bodyweight total combined weight of the dumbbells. Ring dips sub TRX dips or 2 to 1 bar dips. Dumbbell subs deadlifts 60/85 lbs, cleans 35/50lbs, thrusters 25/35lbs dumbbells.
Should've scaled weight more
205# DL, 115# PC, 75# Thrusters
Good job!
Performed this WOD alone with only two 45lb. bars & a regular dip apparatus available. So had to switch the weights from Power Cleans to Thrusters on my own.
RX- 17:24
Great job!
Great job!
Well done, Chad.
Nicely done!
20:09
Nice work!
Way to work!
Fantastic job!
Crazy Fast!
Said it before, but really hope we're going to see your name on the leaderboard with these scores! Amazing.