남(m)/46/171cm/94kg/230427/
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
15 L pull-ups
15 hip extensions
Post rounds completed to comments./
오늘기록
3라운드+30m(두번째와드)
최고기록(41/80kg/180403)
3라운드+310m(네번째와드)/
목요일 저녁 두번째와드

CFWUx2
3r +400 run

5R. 400m m/c run, 10 each L pull and hip extension. L pulls for a little tucky towards end of each round. Hip extensions on a jimmied box with feet hooked behind heavy bag. Runs were 400m plus. The wife had switched m/c to miles and although I'd switched to kph I was unknowingly still clocking miles. I was running at a faster pace than normal (14kph) and the m/c was serviced recently. Of course all this is going through my head as I'm trying to figure out why I've gone 500m round the track on screen but only managed 200m on the clock. Oh how we laughed. Not.

scaled to knees to parallel
4 rounds + 400m

3 rounds plus a run and 3 L-pull-ups 
Rx’d

4 rounds + 200m rx

4 + 100 mt rx’d

4 rounds plus 220m run As rx’d. 
underhand L pull as always. Mostly sets of 5 except round 4 which was 6-5-3-1. Unbroken hip extensions. Should’ve gone faster in hip extensions and rested before each run to run faster. First run in 1:45 and got slower. 


182/41/69”

Sub run for 3x echo bike (0.75mile)/Sc l PU for minor kipping PU... 
4 rounds even

Round 1: 25 burpees, 15 knee up pull ups, 15 ground hip extensions.
Round 2: 25 burpees, 15 knee up pull ups, 15 ground hip extensions.
Round 3: 400M run, 15 knee up pull ups, 15 ground hip extensions.
Round 4: 400m run

M/34/6’/175#

4+405, Rx

Scaled it. 
400m run 
15 bent over rows 53lb l/r
15 Russian KBS
15 hollow rocks

3 rounds plus rows and 10 KBS

ran .20 miles on assault curve: 4 rds + run in 5th

5 rounds plus a run on trail loop of unknown distance plus 15 hip extensions & 1 21 ft. L-rope climb broken into sets at the end. 

5 rounds + 160 meters 
strict L-PUs

3 rounds even Rx

L Pull Up are tough. Spent most of my time there.

Makeshift GHD for the hip extensions. Barbell on the rack to hook my heels and then used box with yoga mat as my pad. 

M/27/6’1”/200

M/24/5'8"/160lb

3+406 (400-meters + 6 pull-ups) - Sc (5 L pull-ups + 10 band assisted L pull-ups, 30-lb band)

Strength- Sqt 3x5@ 120
WOD- 3rnds + 12 L chinups

* more like knee tuck chins & subbed GHD to supermans

5 rounds 

Subbed 125 single unders for 400 m run (raining here)

5 rounds+400m run+1 L-sit
No GHD, did 15 Deadlift X 120 lbs instead

3 rds + 7 pull ups
Rx’d

Scaled
400m run 
15 combo pull ups with a band and scapular pull ups
15 kbs 35#
4 rounds + 400m run

3 rounds + 400 m run

5 rds
narrow grip l pullups
50# db Russian swing

3 rounds+150m
Dumbbell swings instead of hip extensions

Scaled
Kipping L chin-ups/Banded chin-ups 
Abmat hip extensions

3 rounds

substitutions:
15 Strict pull-ups (first 3 sets knee L pull-ups)
17 hip thrusters with 45# DB

4 rounds + 400m + 6 pull-ups 

20 AMRAP
400 meter run
15 L Pull Ups
15 Hip Extensions
4 rounds plus 100 meters

No GHD machine so subed 25 superman back extensions got 4 rounds flat all else Rx.

Rx’d 
5 rds

M/34/6’/220

rx w/ treadmill and kneeling hip extensions

3rnds+400m+5reps

5 rounds + 300 meter run
Runs on treadmill @ 1% incline

5 rounds + 200m run Rx
(strict L pull-ups)
m/52/5'11"/200#

20 min AMRAP
15 stair sprints (basement stair)
20 pushups
15 back extensions (over bench, feet under squat rack)

4 rds

20 minutes:
400 m run
15 kipping L pull ups 
15 Russian kettlebell swings 53#
5 rounds even

Jackie:
400 m run
12 ring rows
12 toes to kettlebell
12 Russian kettlebell swings 36#
4 rounds even

M/29/180
 
4 full rounds
on 5th, completed run and 6 L pull ups.

Rx but subbed 15 good mornings for hip ext

4+400+15+5

35/195/5’9/M

First I did 200730, results there.
Subbed hip extensions to 32kg kettlebell swings.
4 rounds+cca 350m run
Compare to was 4 rds+250m.
43/1.78m/77kg

Subbed hip extensions with 15 American KB swings 53#

5 rounds. Did it in 19:30, but couldn’t see the clock, so I stopped after the last round. Probably could’ve snuck in a 150m run if I was aware.

4Rds (few seconds left)

Subbed bike (raining) & Good Mornings (45#)

5 rds + 400m + 17 reps

400m Run
10 Knee Tuck Chin-ups
10 Hip Extensions

☆ 4R + 228 meters 
(4R 18:27 / Assault Airrunner)
"너무 힘든데, 너무 재밌다!"
CFHIM - MAKING PEOPLE BETTER

Subbed 20cal on elliptical trainer in place of 400m runs (it's pouring outside!)
4 rounds + 20cal + 10LPU

Scaled to
3 rnds
400 m run
10 L pull ups on rings with a bit of a kip
10 bk ext
12:43
M/50/175

Rainout adjustment 

20 min AMRAP
500 m row
15 pull-ups
15 good mornings (45# bb)

4 rds + 74 m 

4R Rx
(kipping L pull-ups)

Complete as many rounds as possible in 20 minutes of:
Run 400 meters assault air runner
15 L pull-ups
15 hip extensions ghd
3rds 
plus 400 meter run 5-L pull-ups RX

AMRAP 20 minutes:
400m run
15 L pull-ups 
15 Russian Dumbbell swings 55lbs

4 rounds + 9 L pull-ups 

RX:5R.
https://youtu.be/i1U4ki1oS78

Score: 5 rounds + 11 burpees!
yes burpees. I did this a bit different. Had a 35lbs DB and a balcony. Did this instead 
AMRAP 20
20 Burpees
10/side Single arm DB row
15s hollow hold
16, alternative reps of arch ups

https://youtu.be/ZnGITsWYCkQ

Globo/Home scale:   If you do not have a GHD or a roman chair sub heavy Russian kettlebell or dumbbell swings for the hip extensions.   If you do not have a pullup bar today sub heavy rows with the object you are doing swings, 15 rows per arm; then do 15 hollow rocks or a 30 second l sit hold.  Running subs 500m row, 1000m bike erg, 25 calories assault/echo bike, or 350m air runner.  Bodyweight sub strict supermans for hip extensions and divebomber pushups and hollow rocks for the L sit pullups (if you do not have something to do pullups from). 

Champions Club Scaling Notes

RANT
Just a Workout. Also, when I say something is a "gimmick movement" I'm saying that it's kind of artificial and really catered towards only being able to be performed in the weight room. It's not something you'd build a program around, but it's definitely good to work on. I probably need to think of a better term because "gimmick" sometimes comes with a negative connotation - like every time Auburn beats Bama it's usually on some gimmick.

WHAT ABOUT THE MOVEMENTS
Run - locomotion, unilateral loading, more skill than strength (using gravity/falling)
L-pull-up - pulling (upper body), pulling (lower body), extra emphasis on the midline, more strength than skill, overhead
Hip extension - gimmick movement, pushing from the hips, hip hinge, rigid midline

WHAT ABOUT THE FORMAT
Lots of room to play around with this one, and you're pretty much guaranteed to get a good workout with any scaling option or rx'd. Stamina will be a factor - both individually on the pull-ups and the combination of hip extensions and running.

TECHNIQUE SCALE
Sub 15-25 kips instead of L-pull-ups and 25 hip extensions. Keep at 20 minutes, do L-sits in warmup.

CONSISTENCY SCALE
As is.

INTENSITY SCALE
7 rounds of:
15 hip extensions
Run 400 meters
[insert number of L-pull-ups you can do unbroken]
Rest as needed between

MY STUFF
One of our football kids wanted to make his own workout, so we did it as a whole gym instead of the clean/push jerk ladder.
"Death by Noah"
For time:
Run 800 meters
135-lb. power clean, 10 reps
Run 400 meters
135-lb. power snatch, 5 reps
Run 400 meters
135-lb. power snatch, 5 reps
Run 800 meters
135-lb. power clean, 10 reps

I got 11:17 as rx'd

GENERAL FEAR LEVEL: 7