On a continuously running clock, every 7 minutes for 3 sets, complete:
800-meter run
40 double-unders
20 GHD sit-ups
10 ring dips
Post your fastest and slowest times to comments.
Stimulus and Strategy:
Today’s workout contains three intervals. The goal is to complete each interval as quickly as possible and within the 7-minute clock so you have rest between sets, which will allow you to hit each interval at a good pace.
Scaling:
Reduce the distance of the run. If possible, maintain the volume of each movement, but reduce the complexity of each.
If you are unfamiliar with or have not been training consistently with the GHD, reduce the range of motion or perform weighted sit-ups or AbMat sit-ups. For the double-unders, perform attempts for 1 minute or 40 singles. For the ring dips, lower the rings closer to the ground and use your legs for assistance. If necessary, perform a box or bench dip.
In case of an injury or limitation, consider substituting the run with a 1,750/2,500-meter Echo bike or an 800/1,000-meter row. For the double-unders, perform jumping jacks or low box step-ups for no more than 1 minute. For the sit-ups, perform 30-second to 1-minute plank holds. For the ring dips, consider foot-assisted box or bench dips, or push-ups with your hands on a 30-inch box.
Intermediate option:
On a continuously running clock, every 7 minutes for 3 sets, complete:
800-meter run
20 double-unders
20 GHD sit-ups to parallel
10 ring dips
Beginner option:
On a continuously running clock, every 7 minutes for 3 sets, complete:
400-meter run
40 single-unders
20 sit-ups
10 foot-assisted ring dips
Coaching cues:
On the rings, as you lower your body down, keep your legs extended. Then, as you get ready to press up, focus on driving your knees to your chest and then pressing the rings into your pockets.
Resources:
Running: Line Drills
The Double-Under
The GHD Sit-Up
The Ring Dip
Ring Dip Scaling
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Comments on 250311
138 Comments
3 rounds for time - 24:24 RX
M/42/5’9”/200#
did 40 JJ instead of DU Other than that rx
had 1:30 1:40 and 1:45 to rest each rd
M/39/6’/175#
5:47/5:36/5:42 Rx
Deo gratias
1200m AB / DU / TTB / ring dips
5'45 5'35 5'35
5:39 / 5:23 / 5:21
Run, double unders, hollow rocks & dumbbell pushups
38 / M / 5'9" / 140lbs
Every 8 minutes for 3 sets, complete:
400-meter run
20 double-unders
20 sit-ups
10 bar dips
6:11, 6:53, 7:54
I sprained or broke my toe coming down off the monkey bars after the last set of dips. Figured I'd post my times while I wait for the nausea to settle down a bit, haha...
Turned out to be only a dislocation.
M56/150
After 5x5 Front squats, results there..
3 x 7:00 RDS of;
500m run
40 jump double taps
20 swiss ball sit-ups
10 ring dips
4:50, 4:50, 4:30
6:04,6:11,6:10 Ft Pierce. Did intermediate but only 600m runs. No gas in tank today…
As rx'd, 6:00 / 5:45 / 6:05.
Runs were 3:35 / 3:35 / 3:45. Dubs went really well today. 1 break in first round, 3 in last round, 2nd round unbroken. Ring dips 6-4 in first round, then unbroken.
51m/5'10"/180
400m runs
4:30
4:33
4:35
5:46
5:39
5:29
Rx
6:22 – 6:18 – 6:24
modifications for injured foot:
1.1 miles assault bike
30 low box step ups
30 butterfly sit-ups
10 box dips
finished on average 6:15
https://youtu.be/XHcvolMrPp4
https://youtu.be/XHcvolMrPp4
400-meter run
40 double-unders
10 GHD sit-ups
10 ring dips
4:27 4:49
M/55 👨🏻🦳
Intermediate. Modified 20SU+10DU
6:00; 6:20; 6:40
I tried to comment earlier, but I guess it didn’t go through. I had done everything in 21 minutes total, but I opted for 80 singles unders instead of 40 double unders. Felt good about my runs. They were consistently 3:30.
06:03
06:33
06:12
Did tredmill runs and dips instead of ring dips
5:30
5:40
My Training on Tuesday night, March 11, 2025
On a continuously running clock, every 7 minutes for 3 sets, complete:
400 meter Run
40 Single Unders
20 GHD Situps
10 Ring Dips
I completed this Workout in 17:34 minutes | 5:25 | 5:59 and 6:10 minutes
https://youtu.be/HCOGYH1TaTg
6:50 6:30 6:30 tough
Completed at the Y post shift. assault air runner. Feet anchored exercise ball GHDs. 15 bar dips.
5:50,6:50,6:50
runs went from okay to bad. Couldn’t clear a cramp rounds 2 and 3. sweaty one.
Scaled: 5:40, 6:00, 6:30
500m Row
40x DU
20x T2B
10x R-Dips
400-meter run
60 single-unders
10 GHD sit-ups
10 pulley system ring dips (40 lb each side)
4:57 4:23. 5:03
800m run
40 dubs
20 situps holding 25lbs overhead
10 ring dips
6:45
6:54
7:00 - only went 600m
Wasnt feeling great during run, tried pacing
1. 9:25
2. 8:56
3. 8:54
Used treadmill for the run, completed du, used 20# db for weighted sit ups & yellow band for ring dips
Solid!
Sc. To 800, 40 DU, K2E and bar dips
6:45/6:50/7:20
Nice!
4:20, 4:05, 3:56. Need to challenge myself more next time.
Keep at it!
Rx 4:29/4:32
*All sets Unbroken.
*Ring Dips on High Rings.
*4:32-4:32-4:29
Beast mode!
Fastest: 5:50
slowest: 6:19
Echo bike 2.5km & elevatad v-ups for subs
Rx, runs on the Trueform
Gradually got faster.
6:02 - slowest
5:54
5:51 - fastest
Good work continually drawing down the time!
Rx’d. 5:27, 5:21, 5:24
M/ 41.5y/ 170lbs/ 68”
Killed it!
Hell yeah, bro!
Awesome!
I make scaled mode 🥵
5:24-5:34-5:38
Nice!
Great job!
Very well done!
Fantastic times!
Shoulder pain* mods: jumping jacks, bench dips (reps all Rx)
5:54 - 5:56 - 5:54
*longhead biceps tendonitis (near rotator cuff)
Well done!
Nicely done!
March 11, 2025.
3 Rounds, 7 Minutes Per Round.
Results: 5:00-5:50-6:30.)
You went all out on Rd 1!
Great job!
Great job!
6:20
6:26
I ended up doing 20 ring dips each round. Whoops
Never hurts to do a little extra 💪👍
Great job!
Deadlift, 3x10reps(100kg,60%1RM)
Wod, RX:
-round 1 6'30''
-round 2 6'42''
-round 3 6'45''
Solid!
Had to sub in 24 v-ups instead of ghdsu.
4:50.8
4:48.1
5:10.9
Great times
Fast!
3x 800m row, 80 SU,20 GHD,full ROM over physio ball,10 TRX dips(foot assisted)
6:18,6:16,6:01
Practiced DUs after; got 5 consecutively, with many painful misses & creative cussing.
Nice work! Let’s see what you came up with during your creative cussing session……
Nice work!
I thought creative cursing was a natural byproduct of certain CF movements!
Great stuff, Favo! Dubs, thrusters, burpee box jump overs are a few movements that induce creative cursing:)
Haha. I'm fairly fluent, but attempting certain CF moves DEFINITELY adds some extra sauce & @Coastie, let's just say there were a few new compound curses born today.
Scaled/subbed
Set 1: 1600m C2 Bike Erg, 20 DUs, 20 GHD, 12 Bar dip
Sets 2&3: 1600m C2 Bike Erg, 80 SUs, 20 GHD, 12 Bar dips
6:26, 5:49, 5:47 respectively
Could have been a little faster but long transition distances between bike and GHD, and between GHD and dip bars (no rings available). Tried DUs the first set but just wasn’t going well enough so subbed. Opted for the bike erg today to save the knees a little to make up yesterday’s FS work - didn’t happen as I ran out of time. Still got a good leg pump and the heart rate up.
Awesome work with the last being fastest!
Nice work, keep grinding those dubs!
Nice work, I thought about doing the bike erg. I probably should have lol.
Nice!
Rx’d
6:07
5:58
6:06
Good!
Great job!
6:34-5:51-5:53
Solid!
Well done!
Due to my glacial run pace these days, converted to 3 RFT of
800ish meter runs
50 single unders w/ a weighted rope
20 GHD sit-ups,
10 ring dips
25:22
Nice work still, Jim!
Nice extra with the weighted rope!
Still got a lot of work in!
Nice work Jim!
5:45
6:20
6:50
Wow! Nice!!!
Solid!
Nice work!
Tried Rx first round: 7:28
Rnd 2 400m, butterfly sit-ups, and the rest Rx: 5:26
Rnd 3 400m and rest Rx: 6:23
M 41 206# 69”
Good scaling and way to put in the work!!!
Way to adapt!
Nice job!
M50/77/179cm
2500 km echo bike
20 ghd
1 minute of double under tries
10 jump on toes ring dips
30:07
took long time
Way to work!
Got it done!
Beginner option:
On a continuously running clock, every 7 minutes for 3 sets, complete:
400-meter run
40 single-unders
20 sit-ups
10 foot-assisted ring dips
Nice work!
M- 54/ 5'7 / 225
Intermediate athlete/scale
echo bike 2500 m., 20 d.u., switched to 40 singles for rounds 2&3, 20 GHD to parallel, 10 toe assist dips.
Rnd 1- 6:45, Rnd 2- 6:46, Rnd 3-6:48. Brutal
Nice job!
Nice job!
Good consistency throughout; well done!
Nice work!
5:29-5:38-5:54
40 lateral jumps over DB
Bar Dips (quality dips😜)
Fun One!
Well done!!!
Great job!
Nice times!
Good job, JE
Thanks Guys! Afternoon 10 mile bike erg
5:09/4:59/4:53
WTF 💪👍
Oh wow!!!
Wow, that’s awesome!
Excellent! Flying through my the end!
Nice work!
Great job!
6:02, 5:42, 5:40
Way to finish strong!
Great job!
Nice timevdrop @ the last; well done!
"timevdrop" is Swedish, I think.😅
Row instead run, intermediate
5:54, 5:58, 6:06
nearly dead
Right there with you 🥵
Great job keeping splits close!!!!
Nice!
Excellent!
On the second 7 min, 7 min, 6:45 🥵
Well done!
CFHIM 5:48 6:07 6:06 예쁜딸 사랑해
Great job!
3/10, mid modified, 3 rounds for time
3 Min bike, ladder per min
40 DU
30 situps abmat
20 pushups
10 ring rows
Good work