Complete as many rounds and reps as possible in 12 minutes of:
10 dumbbell push presses
10 kipping pull-ups
10 burpees
30 double-unders
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Post rounds and reps to the comments.
Stimulus and Strategy:
In today’s workout, you are going to move through these four movements as many times as possible in 12 minutes. Your goal is to perform a single round in 3 minutes or less. The loading of the dumbbell should allow you to complete your reps in 2 sets or less. For the pull-ups, maintain the gymnastics-style kip throughout the entire workout — no butterfly pull-ups today.
Scaling:
Reduce the loading of the dumbbells. Reduce the reps of the movements.
To reduce the complexity of the dumbbell push presses, perform shoulder presses. For the kipping pull-ups, perform jumping pull-ups. For the burpees, perform up-downs. For the double-unders, perform single-unders.
In case of injury or limitation, for the dumbbell push presses, perform single-dumbbell push presses. For the kipping pull-ups, perform foot-assisted pull-ups or ring rows. For the double-unders, perform lateral hops, penguin taps, or hop on any machine for 30 seconds of work.
Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
10 dumbbell push presses
5 kipping pull-ups
10 burpees
15 double-unders
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
10 dumbbell push presses
5 ring rows
10 up-downs
30 single-unders
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Coaching cues:
In the gymnastics-style kipping pull-up, remember to push away from the top of each rep. As you push away, bring your feet below or slightly in front of your body and let gravity bring you to the front of your swing.
Resources:
The Dumbbell Push Press
The Kipping Pull-Up
The Burpee
The Double-Under
The Ring Row
The Up-Down
The Single-Under
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Comments on 251121
168 Comments
4 + 21 rx
Rx w/ 6kg dumbbells
3 rounds + 10 DPP + 10 KPU + 5 Burpees
22:37 rx
M/41/70”/180
RX
4+7
M/56/67”/150#
4+7. Mods below:
12 min amrap
10 double db strict presses 30# dbs
10 strict pull ups
10 burpees
30 shoulder taps
happy Friday all!!!
M|31|Rx: 5 rounds + 2 Db push presses
Db’s 20kg
4+4
subbed:
10 PPs, 35# dbs
10 pull-ups
10 burpees
10 TJs
3 1/4 rounds + 3 pull-ups
CrossFit AFK
5+16 - Rx. burpee pace feels off hard, a couple trips on dubs. Overall unbroken and steady. Chest is super sore from bench press.
Rx: 4+5
Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
10 dumbbell push presses
5 jumping pull-ups
10 burpees
15 double-unders
♀ 10kg dumbbells
6 rounds + 5 push press
Rx
3 rds + 16 reps
10 x 2db bench press 2x12,5kg
10 x banded strict pull up
10 x burpees
40m Farmer carry 2x28kg KB
3 rds
3 rds + 10 + 6
10 push press @ 15kg
10 kipping pull ups
10 burpees
60 single skips
5 rounds + 10 + 10 + 5
9rounds+7 push press
3 +30
95lb BB PP
mix between beginners and midterm
M/39/6’/175#
4+15 Rx
Deo gratias
RX 👱♀️
Matt
Rx
3+18
Holly
scaled
25# db press
3+19
Sy
scaled
60 su
15# db press
30 squats in place burpees
jumping pull ups
4+40
Calla
scaled
60 su
10# db press
banded pull ups (green)
4+40
Mayes
scaled
60 su
3# db
3# rows
3+29
4 round + 9 rep
30 lbs DBs, penguin taps
5 rounds + 10 = 310 reps
25 kgs for db push press - 10 reps
Kipling pull ups scaled to 5
Single unders instead of double unders
M39
M44
As many rounds and reps as possible in 12 minutes of:
10 dumbbell push presses @ 22,5 kg :10-10-10-7+3
10 kipping pull-ups: 10-10-5+5-5+5
10 burpees: 10-10-10-7
30 double-unders: 3-4 single underground & 1 du -> 8-10 du & about 30 su per round
3 full rounds + 27
4 Rounds
3 1/2 rounds...
4+28 rx
Modified
- 95lb BB
- Single Unders
5 rounds
38M/36F
10 dumbbell push presses 40/25
10 kipping pull-ups/jumping pullups
10 burpees
30 double-unders
♀ 25-lb dumbbells
♂ 40-lb dumbbells
M: 4rounds +10
F: 3rounds+55
https://youtu.be/m2bKb-L0giE?si=wBG6llUXadcAfiI_
Rx+ (strict Pull up)
3+30
Almost a open workout style but only 20mins
10 LBS DB
Strict pull ups
Full burpees
30 single unders
2 + 25 reps
10 db push presses 25# db’s
5 kipping pull-ups
10 burpees
15 double-unders
🫠
5 rounds
Intermediate: 4rds + 33 reps
intermediate
6 rds
-3 Rounds RX and 10 DB Push-Press/5 Kip Pull-ups
Scaled to 35lb DB for the PP.
5 rounds on the nose.
M/55 👨🏻🦳
10PP @15 kg, 10KPU, 10B, 30 1SU:1DU
3 rounds
M37 183cm 96kg
Rx 4t+33 reps
3 rounds and 10dp push press, 5 killing pu 10 burpees 13 penguin slaps. No jump rope.
Intermediate 4 rounds
Followed by 1,000 meter swim with a pool warm up.
5 days of training, 4th day in counting
4+10+10+10 with mods at Paradise Lake.
40lb DB’s for PP
115lb BB bent over row for Pull-ups.
Intermediate - 4+ 2
Rx’d: 4 rds + 40 reps.
Nice job!
Hell yeah, bro!
Nice Coastie! Crushing it!!
Nice Coastie! Crushing it!!
Rx 5 rounds + 30 reps
*All Push Press, Pull-ups, and DU unbroken!
**Used a Drag Rope for the Double-unders!
***The Push Presses and Drag Rope killed me! That got gnarly!
Awesome job, Derek!
10 PP
10 PU
10 burpees
30 DU
4 rounds + 12 reps
Nice work!
10 kg
4 rounds 10 reps
RX
Excellent!
42/m
4 rds. Rx
39 M / 190lbs / 70”
5 rounds + 30 reps (subbed strict pull-ups for kipping pull-ups)
Rx+, fantastic!
What Lincoln said; that's awesome!
Strict pull-ups
Burpees
45 Singles/round
3 rnds + 30 reps
4 + 13 dubs
45lb db
3+2 pullups
192 reps
RX 👱🏼♀️
Great job!
Fantastic!
3 rounds
30lb. dumbells
Jumping pullups
5 burpees
Single unders
Roughly 30s left
10 Kb press 35lbeach arm
10 Kb front squat 35lb each arm
10 burpees
5 chest to bar pull ups
3 rounds + 10
Started Rx but wasted so much time on the DUBs that I switched to 60 singles/round around 5min in. Otherwise Rx with butterfly PUs.
4 rounds + 27
Nice improv and work!
WOD [garage]
20251121
WARMUP
10 mins
30 sec. Samson stretch e/ side
10 jump rope
10 pvc good mornings
10 hanging knee raises
10 scapular pull ups
10 db push press (build)
Repeat
METCON
AMRAP12
10 db push press @ 50s
10 kipping pull ups (gymnastic rings)
10 burpees
60 single unders w/ heavy cable
Rds+rps: 3+13
CASH OUT
1600m road run
Time: 9:13
M||53||5’9”||215
Sub Ringrows for pull-ups
Other movements RX
10 dumbbell push presses : 20 kg
10 ring rows
10 burpees
30 single-unders
Brava on finishing the round & great work!
tiempos de ronda
R1 | 01:57 |
R2 | 02:31 | +34 s
R3 | 03:09 | +38 s
R4 | 03:28 | +19 s
Ø 02:46
Tiempo restante: 00:55 + 10 reps
Complete as many rounds and reps as possible in 12 minutes of:
10 dumbbell push presses
10 kipping pull-ups
10 burpees
30 double-unders
♂ 50-lb dumbbells
10 db push press 5 rounds completed
20 db bent over row 5 rounds completed
10 up downs 4 rounds completed
60 single unders 4 rounds completed
in 12 mins
5+12
DBPP 40# DB
Nice job!
Rx reps/time: scaled to:
DB PP 35# DBs 1st round/ 25# DBs r/r
Jumping pull ups-full burpees-20 doubles
5 rounds + 10 DB PP
*finished 6 afterward @ around 14:02... because BG & no Favo round left unfinished
Correction: the doubles were not actually "Rx reps" I could only feasibly manage 20 per round
That's still a hellavu lot a work, awesome! BG always finishes the last round!
Complete as many rounds and reps as possible in 12 minutes of:
10 dumbbell push presses
5 ring rows
10 up-downs
30 single-unders
15-lb dumbbells
6 rounds
Nice! Hitting those doubles!
Oh dang, I misread that about the doubles,still a lot of solid work at 6 full rounds!
15 kg push press
single and double unders
Great work!
Well done!
Nicely done!
56M
4+25 (5 Burpee)
40# DB’s
fknished R5 after time expired for “fun”
have a great weekend everyone!
Great work! Always extra points for finishing out a round!
Taking into account that I was doing single-unders instead of double-unders.
Rx, no grips today
5+ 10
Well done!
Nice!
Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
10 dumbbell push presses
5 ring rows
10 up-downs
30 single-unders
15-lb dumbbells
5 rds plus 10 reps
What is the reasoning for adhearing to a gymnastics kip for this workout?
4+20 with strict chin ups
M 53/77kg/175
RX 4rounds+ 10 reps
Put on and did our Friday Bulletproof workout instead
12 min AMRAP
5 DB Push Press (55# DBs)
7 Box Jump (24”)
12 rds
3 min break
5 RFT (12 min cap)
10 Pull-ups
20yd Broad Jumps
200m run
10:20
I used the 191121 WOD for the AMRAP part but subbed PP instead of PJ. Came up with rounds to sort of include some of the remaining elements from today's WOD. Those DBs got heavy quick, and the legs were jelly by the end between the jumps and runs.
Well done incorporating today with a tough BP workout! Excellent job too! Broad jumps & box jumps & running, oh my! Hopefully tomorrow is arm-centric!!!
-10 push presses (35’s)
-10 strict ring rows
-10 burpees
-30 penguin hops
5 rds+13 reps
Even scaled this one hurt
Agree, rougher than it appeared on the read through! Nice work, though!
M/37/210/6’2”
5 + 28reps RX
Shoulders felt like boulders!
Rested about 5min. And finished the session with 400-m front of body sandbag carry (100lb).
Daaannngg. Good work
Awesome as usual!
Nice job + extra sandbag carry! 💪
Still learning du
20#Db push press-10
Pull-up kip -5 first round
rr last 4 rounds-5
Bps-10
Dubs-15
Great work!
Rxd 4r 25
35# db push press
5 strict pull-ups
10 burpees
30 single jump ropes
5 rounds
Great job!
Well done!
6+1
Fantastic!
Awesome!
Rxd at the Y.
4R + 10 PP.
had a 2:15 pace that climbed a little each round. Struggled to string all 10 kipping pull-ups together, after round 1 it took 2 or more sets. Everything else unbroken besides one trip during DUBS.
Nice work James!
Good work!
Scaled
12 min amrap
10 db shpress 35# db's
5 strict pull ups
10 burpees
20 step ups to 2 45# plates
4 rnds plus 4 shpress
m/55/180
This may be kind of sicko--but it felt good to get
that little bit of metallic taste--pukie was on the porch in rnd 4, but I told
him to get lost....
Can't wait to see how everyone
crushes this wod!
Nice work, Mike!
3+2
5 rounds
kipping pull-ups>>6strict pull ups
Rxd 3rds+ 4 burpees
35s
DB bent over rows
Plate hops
Great work!
Nicely done!
RX:4R/240reps
3 rounds
Rx 3 rounds + 10 pull-ups
Rx. 4 rounds + 2 reps.
Great job @/Rx!