3 rounds for time of:
21 chest-to-bar pull-ups
15 strict handstand push-ups
9 deadlifts
♀ 185 lb
♂ 275 lb
Post times to comments.
Stimulus and Strategy:
Today’s workout is a triplet with some higher-skill gymnastics movements paired with a heavy barbell. With the gymnastics movements, choose options that allow you to complete each in 2 minutes or less. For the deadlifts, keep the weight to something you can complete in 1 minute or faster. All in, your goal is to finish this workout in 10 minutes or less. Manage your reps on the gymnastics movements and don’t push to failure; rather, opt for smaller sets with quicker breaks. If you can maintain larger chunks of reps, do it, but limit the longer rest periods.
Scaling:
Reduce the load of the deadlifts. Reduce the reps of the gymnastics movements.
To reduce the complexity of chest-to-bar pull-ups, perform chin-over-bar pull-ups. For the strict handstand push-ups, perform pike push-ups with your feet on a box or on the floor.
In case of injury or limitation, for the chest-to-bar pull-ups, consider jumping pull-ups or ring rows. For the strict handstand push-ups, perform standing dumbbell shoulder presses. For the deadlifts, perform sumo deadlifts or good mornings.
Intermediate option:
3 rounds for time of:
15 pull-ups
12 pike push-ups with feet on a box
9 deadlifts
♀ 155 lb
♂ 225 lb
Beginner option:
3 rounds for time of:
15 ring rows
12 dumbbell shoulder presses
9 deadlifts
♀ 55-lb barbell and 15-lb dumbbells
♂ 75-lb barbell and 20-lb dumbbells
Coaching cues:
When lifting the heavier barbell today, focus on the descent of the deadlift. Set your back, pull the barbell in tight to the body, and press the hips back as the barbell lowers down the body.
Resources:
The Kipping Chest-to-Bar Pull-Up
The Strict Handstand Push-Up
The Deadlift
The Kipping Pull-Up
Box Pike Push-Up
The Ring Row
The Dumbbell Shoulder Press
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Comments on 251027
157 Comments
22:40. I did kipping HSPU. Everything else was Rx’d.
3 rounds for time of:
15 pull-ups
12 dumbbell shoulder presses
9 deadlifts
4,5kg dumbbells
85kg barbell
8:01
M/52/82
15 pull-ups
12 pike push-ups
9 d.l 185#
7:11
21:21
SHSPU to an Abmat. These got progressively worse, still a huge weakness for me. This calls for another Strict HandStand Push-Up cycle before The Open.
15:23 rx
M37 183cm 97,5kg
19'31 rx
Fuck hspu
Take it easy my friend. I'm 192cm and 100kg and I hate them too.
13:30 rx
45 # bar row
Knee push up
75 #
21 Pull up
15 Push up
9 DL 225lbs
Rx 17:20
Intermediate scaled
23:49 - scaled to 15 kipping PU, 12 strict HSPU to two blue plates & 185# DLs
M/59/5'9"/213
Rx
2 rounds
• 21 chest-to-bar pull-ups (15c2b, övriga 48 kip pullups)
• 5 wall walks
• 9 deadlifts @ 80kg
Time: 19:59
Rx'd 7:30
12 HSPU ( 9 in one go)
9 pull chest to bar for ist two rounds
3rnds:15 pull-ups, 12 Str HSPU, 9 DL @145
9:00
pull up adap
push UP
45kg
3 rounds
ring Rows X15
push up w feet on box (decline)x 12
deadlift @185 lbs X 9
beginner options, 4'48''
Rx 8:35
10:10 RX
7 strict c2b
15 DB SP 50lb
9 DL 275lb
19:16
17:00 RX.
Seems like kids need everything in those 17 mins.
21 chest to bar pull ups
15 pikes with legs on the box
9 deadlifts 125kg (last one 6)
3 rounds 21:02 in total
Intermediate +
3 rounds for time of:
21 chest-to-bar pull-ups
15 Kipping*** handstand push-ups
9 deadlifts
♂ 275 lb
11:17
Intermediate. 17:58, #225. Jumping p/u last set.
Had to mix and match based on skill level and how warmups felt:
38M
3 Rounds
-15 Chest to bar pullups (kipping)
-15 DB Strict Press (40# DBs)
-9 Deadlift 185# (Should have gone with 225#, but my back wasn't feeling it during workout. Felt fine at 185 during the WOD)
36F
3 Rounds
-15 Pull up Band assisted (trying to be explosive and work towards chest to bar)
-9 Pike Pushup
-9 Deadlift 135#
15 pull-ups
12 push-ups
9 deadlifts
75 lb
3 rounds for time of:
15 pull-ups
12 pike push-ups with feet on a box
9 deadlifts
♀ 155 lb
20:26
M52/5'11/225#
3 RFT
21 jumping pull-ups
15 db shoulder press: 35#
9 deadlifts: 185#
9:17
10:57
3 rounds minus 6 DL reps, back was feeling off
27lb
Jumping chest to bar pull-ups
Pike pushups with feet on box
My level is intermediate, deadlifts at 229lbs,
Focusing on mind relaxation and focus, while making some friendships.
Goal: stress control.
Follow up: 750 meter swim, light and chill.
Deadlifted heavy yesterday
3 sets for time
15 Australian pull-ups
12 Pike push-ups
9 Deadlifts #155
Time: 9:40
17:48 with rx’d weight and movements but 15-12-9 rep scheme and patient strict singles on hspu with no slowing down or grinding reps. 4 sets on ctb round 1, 2 sets round 2, 3 sets round 3. Singles on deadlifts rounds 1 and 2. Unbroken round 3.
62lb bar for dad. Also 15-12-9 Didn’t time it but finished while I was on round 3 of my HSPU
For hspu he did a scaled, reduced rom Pike push-up (2 abmats) with hands on a 6” crash pad.
46/176lbs/176cm
Hspu were kipping.
18:33
Oh well.
Rx’d: 15:30
10 minutes wasn’t happening. Too many singles with the SHSPU. In my head, the cap was 15 minutes because of the suggested time domain of each movement (2min + 2min + 1 min) X 3= 15 mins, and I missed that too lol
Extra work yesterday doing 1RM Power cleans (PR’d @ 235), then “Angie” workout in reverse. Now my hand’s bleeding from all the pull-ups 😆
Hell yeah, bro! Congrats on the PC PR, but damn, Angie in reverse too!? No wonder the hands were bleeding after today.
Extra work always comes back to bite you in CF!
Extra work always comes back to bite you in CF!
Awesome job on this! Not far off the cap & at Rx, plus coming off what reads like a very full "rest day" of work! Congrats on your impressive PR too!
Congrats on the Sunday PR! My hands are wrecked from just doing today’s work, couldn’t imagine doubling down.
Great work!
21 chest to bar pull up
15 handstand push up
9 deadlift with 80kg
As rx'd, 15:26.
This felt pretty good. Paced out the C2Bs, all triples except a first set of 6. HSPUs were 15 / 10-5 / 12-3, and Deads 6-3 the whole way. Rounds were pretty consistent - pull-ups slowed a bit in last round.
52m/5'10"/185
Awesome!
Great job!
Nice job!
Beginner
Banded strict pull-up. Box pike from knees
225 dead lift
Well done!
Fairly heavy weekend 🍻 so the body was screaming at me today!
TRX ring pulls x 15
24inc box pike push-ups
225lbs BB Deadlift
15:41
Good sub & way to show up even post-weekend warrior!
Q
15 Ring Rows
12 DB Press w/15s
9 DL @ 125
Good job!
3 RFT:
21 Ring Rows
15 DB Shoulder Presses (35s)
9 deadlifts (185)
11:44
Rx+ at 315lbs
13:55
I knew I was going to spend most of the time on the first two movements and figured I'd bump the "easy" one. While that was true, I was having a hard time keeping pace today. Likely the 5mi run yesterday and me continuing not to learn to take a rest day. C2B PUs were broken up early and often, walking in circles between little sets. Strict HSPUs were in about 3 sets. Broke up th first set of DLs but the last two were unbroken.
That’s fantastic, bro!
I struggle with taking rest days as well. It’s a momentum thing, I think.
🤜🏻🤛🏻
Fantastic!
3 rounds for time of:
15 ring rows
12 dumbbell shoulder presses
9 deadlifts
50-lb Kettlebells and 20-lb dumbbells
Total time: 10 minutes 10 seconds
Needed a less intense version today with similar movement patterns
AMRAP 21
21 inverted rows
15 strict press (75#)
9 DB DL (85# DBs)
1000m C2 Bike
completed 4 rounds
3 rounds
15 Kipping pull-ups
12 knee pike push-ups from bench
9 - 155# deadlifts
15:28
Great job!
Lori, that’s dang good!
You’re welcome! You motivate me as well, getting these done at 67y!
3 rounds:
12 pull ups
9 pike push ups from box
6 DL @ 255
8:41
3 Rounds
15 Pull Ups
10 Strict HSPU 10lb plate and 1 abmat
9 135 deadlift
RX 14’24
Great work!
15 Ring rows still having lat pain when doing pull up
12 db press 20# unbroken
9 DL 135# unbroken
8:53
Next time up weight on DL and work in pike press
Cap be damned! Great job!
Rx reps-scaled:
banded strict, pike off box, 115# DLs
10:02
When I saw sub 10 as timeframe, I knew that'd be rough for me, even scaled, so, focused on making each rep count instead. Pretty chuffed at the proximity to <10. Practiced double unders as a warmup & got 12 in a row 2x too. By inches she grows!😂
Great job, Favo!
Fantastic work, as always!
Scaled to
strict pull ups
strict pike push ups
75lb good mornings*
9:45
*slight groin strain, avoiding deep bends, but not experienced with GMs so went light
all pike push ups unbroken so I think it’s time to move up
Good call & still solid work & great time! Nice job.
3 rounds
18 pull-ups (broken 1x, 2x, 3x)
15 shoulder press, 25# DBs (10/5 reps ea rnd)
9 deadlifts, 215# (UB)
12:25
63/5’8”/160
Excellent work, Jim! Nice UB deadlifts @ that weight!
Well done, Jim!
Jim Express!
B L A Z I N G 🌠
Amazing!
scaled HSPU to strict pike push up with feet on 24” box
Well done!
49yp male
Intermidiate12:37
15 seated chest to bar
12 20# DB shoulder press
9 125#deadlifts
9:50
Nice, Lynn! Bravo to jumping back in with the new parts! Outstanding!
3 rounds for time of:
15 pull-ups jumping
12 pike push-ups with feet on a box
9 deadlifts
155 lb
9:47
Great job!
Rxd at the Y. All CTB as singles. SHSPU to folded towel. 5-5-5. DLs 5-4.
19:25.
started with a 5 minute round then added about 90 seconds each round. Kind of a just get through it workout for me.
Still pretty good doing this Rx!
Absolutely, what Lincoln said! Great work!
11:54
Pull ups
DL @ 120kg
Intermediate with feet on 24" box for piked push-ups.
9:17
First 3 reps of pull-ups 3 each round were CTB. Did some box step-ups with 25# DBs and some pull-up progressions afterward. Beat the clock but may have strained the lower back a little. Had a good warmup, executed well and felt good but the back started to tighten up after the last set of DLs. Just goes to show that there is always a risk of injury no matter how well you do things (this applies to any type of exercise). Will see how it goes the rest of the day.
Hope it’s just a stiffness that fades away today. This one definitely taxes the posterior chain. Still, a good time.
Nice job beating that tough cap! Hope, like Jim said, it's just temporary stiffness & nothing lingering/serious!
Great time! I hope the back stays good, man
15 Kipling pull ups
12 shoulder press 20#
9 deadlift 135#
15 TRX strict rows
12 dumbbell shoulder presses (30’s)
9 deadlifts (125 lbs)
5:46
3x10 back extensions for posterior PT
3 rounds, 14:05
10 pull ups - kipping
12 pike pushups- feet on bench
9 dead lifts 105# bar
Had to break up last round of pull ups: 5, 3,2.
Still solid work on all, especially pushing through the pull ups unassisted!
3 rds:
15 pull-ups
12 box pike push-up
9 225# deadlifts
Intermediate scaled
115#
RR
Pike push ups
Quick! Fantastic job!
C2b
Shspu
Deadlift 110kg
Awesome!
12:30 with Pike pushups. CTB went to crap after first set of deadlifts
11:42
Nicely done!
Great work @ Rx!!!
M 53/ 77kg/ 175cm
3 rounds for time of: 18:14min.
21 chest-to-bar pull-ups
15 strict handstand push-ups
9 deadlifts
♂ 275 lb -------scaled 102kg (225lb)
Scaled to
15 strict pull ups
12 strict sp w/30# db's
9 185# dl w/trap bar handles down
got through 2 rounds then strained left bicep on 3rd rnd of pull ups--DNF
Cussing and crying at the same time-so frustrated.
Oh no, hope that strain heals quick, Mike!
Hope this isn’t something serious or slow healing. You had a good workout going there. 🤞🏼
I 3rd what Lincoln & Jim said! Hope it's okay! Great work & good call not pushing on after the strain!
21 chest to bar
15 strickt hand stand push up
9 dead lift 155 lbs
11:50
Well done!
Great job!
15:00
11:05 Intermediate
16:24
RXD 12:13
M44 / 96kg
Intermediate option in 9.55
Deadlift @ 105 kg
10: 59 RX
Awesome job!!