For time:
40 box jump-overs
40 kettlebell goblet squats
40 hand-release push-ups
30 box jump-overs
30 kettlebell goblet squats
30 ring dips
20 box jump-overs
20 kettlebell goblet squats
20 handstand push-ups
♀ 53-lb kettlebell and a 20-inch box
♂ 70-lb kettlebell and a 24-inch box
Post time to comments.
Stimulus and Strategy:
Today’s workout is a take on the Hero benchmark JT. Like the original workout, expect the pressing fatigue to be a real factor. However, you may experience fatigue of the hip flexors, which will make kipping the pressing movements more challenging. Manage your reps and avoid pushing to failure. The loading of the kettlebell should allow you to perform your squats in 2 sets or fewer.
Scaling:
Reduce the load of the kettlebell. Reduce the height of the box. Reduce the reps of each movement.
To reduce the complexity of the handstand push-ups, perform pike push-ups. For the ring dips, perform jumping or banded ring dips. For the push-ups, perform from the knees. For the box jump-overs, perform box step-overs.
In case of injury or limitation, for the handstand push-ups, perform seated dumbbell shoulder presses. For the ring dips, perform foot-assisted ring dips or straight bar dips. For the push-ups, perform these with your hands on an elevated surface like a 30-inch box. For the kettlebell goblet squats, perform air squats to a target.
Intermediate option:
For time:
40 box jump-overs
40 kettlebell goblet squats
40 hand-release push-ups
30 box jump-overs
30 kettlebell goblet squats
30 jumping ring dips
20 box jump-overs
20 kettlebell goblet squats
20 pike push-ups
♀ 35-lb kettlebell and a 20-inch box
♂ 53-lb kettlebell and a 24-inch box
Beginner option:
For time:
20 box step-overs
20 single-dumbbell goblet squats
20 push-ups from the knees
15 box step-overs
15 single-dumbbell goblet squats
15 foot-assisted ring dips
10 box step-overs
10 single-dumbbell goblet squats
10 seated dumbbell shoulder presses
♀ 10-lb dumbbells and a 12-inch box
♂ 15-lb dumbbells and a 20-inch box
Coaching cues:
On the push-ups, squeeze your thighs, glutes, and stomach throughout your reps. This will help your entire body move up and down as a unit.
Resources:
Box Jump-Over Variations
Kettlebell Goblet Squat
Hand-Release Push-Up
Kipping Ring Dip
The Kipping Handstand Push-Up
Box Step-Over
Ring Dip Scaling
Pike Push-Up
Find a gym near you:
View the CrossFit map
Comments on 251015
188 Comments
24:25
Used a 70# DB. I only did 2 HSPU, the rest were pike pushups.
53#
20in
20 pound kettle bell
Rx 21:45
felt so sluggish from the start
scaled to 53#
box jump-overs: 40, 10-10-10, 20
KB squats: 25-15, 18-12, 12-8
HR push-ups: 16-13-11
ring dips: 6-6-6-6-4-2
HSPU: 4-3-3-3-3-1-1-1-1
HSPU>> DB PP 55lb
29:20
HSPU>>DB PP 55lb
Had a nasty spill on the box and ended up having to get stitches on my right shin 🤦♂️
subbed SA DB snatches (50 lbs) for the rest of the box jumps
Time: 19:43
21:06
Rx (assisted RD)
RX 21:27
21:40 rx
-Scaled the handstand push ups to the pike push ups
-50# KB
16:12
14:50
24"box
24kg goblet squats
Pushups/DB pushups/DB shoulder press
20”
53#
25:14
Intermediate
28:14
Intermediate option w/ regular ring dips and pike push-ups w/ feet on the 24in box
35:14
Rx
27:49
tiempos de ronda
R1 | 07:05 |
R2 | 06:59 | -6 s
R3 | 04:24 | -155 s
Ø 06:09
Tiempo restante: 00:01 = 18:29
For time:
40 box jump-overs
40 kettlebell goblet squats
40 hand-release push-ups
30 box jump-overs
30 kettlebell goblet squats
30 ring dips
20 box jump-overs
20 kettlebell goblet squats
20 handstand push-ups
♂ 50-lb kettlebell and a 24-inch box
For time:
40 box step-overs
40 kettlebell goblet squats
40 hand-release push-ups with foam roller above knees
30 box step-overs
30 kettlebell goblet squats
30 green banded dips
20 box step-overs
20 kettlebell goblet squats
20 pike push-ups
♀ 35-lb kettlebell and a 24- inch box
27:00.09
duel db high jump 10kg each
goblet squat 25kg db
Push-up / bench dip / pike Push-up
score 15:35
Intermediate 28:41, #45 plate, box jump over variant where I land on the box.
14:44
Scaled HSPU to decline hand release pushups
20:21rx'd
14:53
30 Box step overs
30 KB goblet squats
30 Hand release push ups
20 Box step overs
20 KB goblet squats
20 Ring dips assisted
10 Box step overs
10 Goblet squats
10 Pike push ups
21:58
20" box
50 lb DB
25:29
20”bXJO
35 kb goblets
24 “ bx.hand release push up
Ring dips heels fwd on ground
Pike push ups
Kb 53lb
10,36
25:46
53# KB
Dip bar (no rings)
35#
Hand release push ups on all 3
13:32 rx'd
15:30
50yo, m, 19:24 scaled (20’ box, 45lb kb, release pu’s)
RX
20:16
Scaled to Pike push-ups, rest Rx
26:08
M/32/199
30x20x10
had to use a 40 in box
70 lb
17:01
Dips and HSPUs strict
Tricep dips vs ring dips
Pike PU vs HS PU
35 KB
19:35 Scaled - KB @ 28kg
20"
50#
reg pu
seated dips
50# shoulder press 20 ea arm
hand release push ups, dips and hand stand push ups were my limiting factor...
16:46
Scaled 13:43
30-20-10 reps
24” box jump overs
53 lb kb goblet squats
HRPUs
Rx 19:55
M55, 5,7
23:03
22:34
Didnt have 70 kb so used 50s instead
Things got painful at the end
17:17 min
15 kg
Beginner option:
9:20
-24:15; RX
24:59
Shortened ROM for HSPU
M52/5'11/225#
20 box jump overs: 20"
20 goblet squats: 30#
20 hand-release push-ups
15 box jump overs: 20"
15 goblet squats: 30#
15 ring dips
10 box jump overs: 20"
10 goblet squats: 30#
10 kb shoulder press: 20#
10:24
39 M / 190lbs / 70”
18:03 RX
Those HSPUs at the end should not have been that hard for me. Pressing power was gone quick.
Rx 13:13
*Sets of 10 on all Goblet Squats and Pressing Movements.
**Holding that Goblet Position definitely affected my Pressing ability!
Doesn’t appear to have affected it much. Incredible work per usual!
Wow. Great work Derek!
Consider me smoked lol
I’m exhausted just reading this.
Rx+
24" box, 75lb DB, strict dips, mix of strict and kipping HSPUs
19:15
Nice time!
Excellent!
M/49/6’4”/225#
Intermediate
23:30
Nothing in the tank tonight.
18:11
GS: 15-15-10,12-10-8,12-8
HRPU: 10-10-5-5-5-5
Strict RD: 8-2-5-5-5-5
HSPU: 10-4-5-1
56 yo M/ 5'9"/ 146 lbs
26:51
scaled to 55 lb kettlebell
Great work, Quinn! 55# is plenty!
37 M 190 5’8
Time capped at 28:00 with 3 failed HSPU (fell off the wall before I could lock out both floppy arms) finished RX’d scaling up to that point otherwise.
Buoy those box jump overs were hard today and the goblet squats took the wind out of my sails.
Dad(69) beginner scaling but with 16” box step overs hands on 24” box for hand release push-ups and 18lb kb goblet squat/8lb db seated press
46/176cm/lbs
Great job, both! Even attempting the HSPU is admirable!
11:01
I probably should have kept reps prescribed or gone with the 70lb kettlebell but wasn’t sure how the pressing movements would go. Second WOD back!
Nice work, cruising along just fine in the getting back to it!
35 lb KB Goblet squats
Thin band for ring dip
Did first 18 box jump overs just as box jumps by mistake started doing BJO and after HSPU went back and redid 18 BJO
That WOD was seriously humbling.
Rx but had to scale in realtime down to band assisted ring dips and the shoulders were not playing ball, so scaled way down to shoulder presses.
23:57
Rx’d: 15:14
I did all the BJO clearing the box (straight over, no stop at top), which helped them go quicker. Also, I kipped the HSPU.
Harder than expected.
90 real BJOs is insane. You’ve got some serious springs in your legs.
Awesome work there, Tigger! Also great job yesterday too on the PC-apalooza! I never got back on to say.
You are INSANE with the Box Clears!
You da man, bro! Like Derek pointed out, those box clears are insane!
Wow. Awrsome work Coastie!
Rx 21:02min.
32kg dumbbell instead of ketellbell
M 53/ 77kg / 175cm
Rx-ish 25:45. Pardon my whatever but Eff that.
24” BJO, 70# KB, ring dips strict, then with red band, then with blue band, then both. Lost track how much I did with each.
HSPU should have been the 30 reps, did those in two sets, 15/5. The squats were the würst part for me.
Rx
25:01
Hit a wall on hspu, but made it thru
25:08 at Harpeth river bridge CG. Modified as follows:
40 BJ 24” on table bench
40 KB goblet squats 1.5 KB
20 pull-ups on swing set
30/30/20
20/20/20
pullup bar about 50 yds away. A good one.
Nice work working with what's there!
M/41/5’7”/165
20:05 Rx
RX 20’47
Shoulder is currently push-averse, so I turned this into a pull workout
40-30-20 box jumps, 24"
40-30-20 goblet squats, 53# kb
40 row pulls (~380m)
30 unsupported single arm bent over rows, 44# kb
20 pull-ups
19:25
63/5'8"/159
Holy Lats Batman!
Great subs, well done!
Way to adapt and get the work in, Jim!
Scaled with all reps to:
24" box jump-overs
dumbbell front squats, 2x 25lbs dumbbells*
hand-release push-ups
ring dips from part-squat
pike push-ups
15:22
*should have gone a little heavier
Day two of the flu (no workout today)
Ugh-hope you feel better soon.
Intermediate - 26:41
Sustotiuti kb goblet siate con front squat bb@25kg
Il resto come da prescrizione
Time : 16’48”
55M
20:19
53# KB and dips off a box in lieu of rings
20lb kb
15lb dumbbells
14:27
23:21. Pike pushups. Leg-assisted ring dips. 70 dumbbell goblet squats.
53lb kb swings instead of goblet squats
Dip bar instead of bar dips
40lb db push press instead of HSPU
Looks nothing like JT, but okay...
Concur, Mel.
20:48
Beginner option:
For time 9:47
Anyone else think that workout was really hard?! Wow!
Awesome job, and yes!
Yes.
Yes, was definitely feeling the hip flexors. But you kicked arse again!
Great job! Definitely harder than expected. Not sure why I’m surprised anymore lol.
40lb
All hand release push ups
21:21
All reps as written-scaled to:
Box step overs-20 inch, dips between boxes, piked push ups off box for HSPU, rest as is. My heaviest KB is 45#, so I strapped 2 -2.5# to it & got to 50#
12:15
Even though it's only a take on the Hero WOD JT, he is mentioned, so just a quick acknowledgment: honors Navy PCO 1st Class Jeff Taylor, who died in Afghanistan in 2005. Rest Easy, JT.
Fantastic time! Thanks for the acknowledgement of JT.
That's like Flash Gordon speed, Favo.
Good golly, you’re fast!
So fast!
50cm box
20kg kb
Banded ring dips
Piked pushups
31:51
40,30,20
24” box jump over
44# goblet squat
40 pushups, 30 assisted dips, 20 pike pushups
Intermediate'ish.
24kg KB, subbed bar dips for ring dips (no rings), piked pushups with feet on 24" box.
18:30
BJOs were full standup and stepdown. Broke Goblet squats once each set. HRP, dips and piked pushups were all broken 2-3 times. Tried to follow the notes and not push to failure on any one thing. Shoulders and hip flexors definitely got fatigued.
Very nice job!
Great time!
33:35
high stepups, modified pushups, box dips
F/42
40 box jumps
40 goblet squats
40 hand release push-ups
30 box jumps
30 goblet squats
30 hand release push-ups
20 box jumps
20 goblet squats
20 hand release push-ups
16:31
20” box
35 lb DB
I didn’t read the workout close enough where there were HSPU or ring dips…😬
Still solid work!
That's still a super effort, Marty.
18:46 - Rx except sub pike HSPU as I don’t do regular HSPUs anymore
Great job!
Fantastic!
Garage gym. No Y jokes today Favo!
No 70 lb KB so hugged a 45 and 25 lb plate together. Not sure if that made those squats easier or harder…
20:35
strict ring dips and HSPU. Box jumps, unbroken. Squats, two sets. HRPU, many. Dips, 10-5-5-5-5. HSPU, 7-5-4-4. HRPU were sneaky tough for some reason.
HQ- my entire body hurt after yesterday’s PC fiesta. Today’s workout sucked as well. Great programming the last 3 days!
Well done, James!
Okay, no Y jokes, so, a guy walks into a garage hugging two plates...😁
Excellent job & as always, strong gymprovisation skills!
Not sure how to gauge your effort, James, after your comment to Iron Mike!
But hugging bumper plates...I think you might have some attachment disorder...I love CF too, but not that much! :)
But “Y” can’t we say those jokes? Hahaha
Great work and I agree, last 3 have been awesome
Scaled to
40/30/20 20" step ups to full hip ext
40/30/20 53# kb goblet sqts
40 hr pu
30 stricti'ish ring dips--toes on ground-top of rings at nipple height
20 db press w/30# db's
21:40
m/55/180
Shoulder felt good throughout--scaled correctly:)
HQ is still kicking arse and keeping me humble...
Came here for the workouts, stayed for "Y" jokes
Did some weighted step ups yesterday for Chad prep after the PC's
so my apologies to everyone for today's box jumps....
Keep crushing it everyone!
Box jump Full hip extensions?!? If I stayed any lower mine would have been box-ass-slide-overs.
Solid, Mike!
James--Step ups to full standing position:)
I rarely do actual box jumps anymore in a wod
Fabulous job! I likewise apologize for the push ups, I practiced a new way to get better depth yesterday! Big Mainsite is always watching, Marty!
Whoops, sorry*Mike* caffeine levels depleted...
All of you...faster, heavier, and funnier each day. A good day today, Mike.
Great work, Iron Mike!
Scaled
30-20-10
Box Step Overs
26#kb
Knee hrpu
Toe assist ring dip
Pike pu
19:45
Str Push Ups
Str Dips
Str HSPU
...always 😀
Great job with strict movements!
Nice
And great attitude!
30/20/10
10:18
Seated press w 8s
Bench jump
DB SS with 20
29:39
21 : 22 rx I definitely ahould have done banded dips, the dips took up more time than I care to admit
Still a great time! Nice work!
For time:
40 box jump-overs 24“
40 kettlebell goblet squats 20kg
40 hand-release push-ups
30 box jump-overs 24“
30 kettlebell goblet squats 20kg
30 dips
20 box jump-overs 24“
20 kettlebell goblet squats 20kg
20 pike push-ups
23:41 in total
M34/191 cm/ 99kg
M44/96kg
Intermediate option 19 min
40 box jump-overs, 20+20
40 kettlebell goblet squats, 20+20
40 hand-release push-ups, 15+10+15
30 box jump-overs, 20+ box step over for last 10
30 kettlebell goblet squats, 15+15
30 jumping ring dips, 10+10+10
20 box jump-overs, box step over for last 10
20 kettlebell goblet squats, 20
20 pike push-ups, 10+6+4
♀ 35-lb kettlebell and a 20-inch box
♂ 53-lb/24kg kettlebell and a 24-inch/61cm box
Intermediate option:
♀ 35-lb kettlebell and a 20-inch box
16:26
Awesome job!