Friday

250103

Workout of the Day

For time:
1,600-meter run
300-foot handstand walk
24 power snatches

♀ 125 lb
♂ 185 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is a longer-duration chipper. All athletes should aim to complete this effort in 20 minutes or less. The loading of the barbell is meant to be moderately heavy. This means for most, singles will be the most effective way to get through the reps. This load should also allow you to complete at least 4 reps per minute. For the handstand walk, choose an option that allows you to keep moving and advancing. Work hard and have fun with this one.

Scaling:
Reduce the distance of the run and handstand walk. Reduce the load of the barbell. If you are new to handstand walking, scale the distance or spend no more than 5 minutes working to accumulate as much distance as possible.

To reduce the complexity of the handstand walk, perform shoulder taps in the pike position or perform a bear crawl. For the power snatches, perform these from the hang position or use a dumbbell.

In case of injury or limitation, perform a 3,500/5,000-meter Echo bike or 1,600/2,000-meter row in place of the run. For the handstand walk, work to accumulate a 2-minute plank hold. For the power snatches, perform a single-arm dumbbell snatch or a clean if there is an overhead limitation.

Intermediate option:
For time:
1,600-meter run
150-foot handstand walk
24 power snatches

95 lb
135 lb

Beginner option:
For time:
800-meter run
150-foot bear crawl
24 power snatches

35 lb
45 lb

Coaching cues:
As you walk on your hands, think about pressing your hands down into the floor with each "step.” Actively pushing down, as if trying to squish the ground underneath your palms, helps keep your arms straight and shoulders stable to keep you on your hands for longer distances.

Resources:
Running Drills With Brian MacKenzie: Part 1
The Handstand Walk
The Power Snatch
The Bear Crawl

Find a gym near you:
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Comments on 250103

78 Comments

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Matt Huston
January 6th, 2025 at 1:33 am
Commented on: 250103

Beginner level, done 1.5 in globo, with mods


10:18 for 1k row, 150 ft bear crawl, 24 40# power snatch


include 1+ min bar search. Shoulda grabbed one at start….

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Scott Wiedmeyer
January 5th, 2025 at 9:52 pm
Commented on: 250103

38 / M / 5'9" / 137lbs


Run 800m

Handstand walk ~30ft (in 7 minutes)

35lb dumbbell power snatches


19:17

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Sam K
January 5th, 2025 at 8:23 pm
Commented on: 250103

Moderate run on the treadmill(@1° & ~8mph) -7:45

200' of HS walks, a couple feet at a time-13:40

Rx for the power snatches(24 reps@185lbs)-11:50

Total time: 33:15

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Aleksandr Sneg
January 5th, 2025 at 1:41 pm
Commented on: 250103

M 50/180cm/76kg


80 burpees

80 wall-facing handstand shoulder taps

24 power snatches, 30kg


19:17

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Meghan OConnell
January 4th, 2025 at 6:46 pm
Commented on: 250103

Modified to: approx 900 M run (finishes with 125M uphill)

40 shoulder taps from 20” box pike

24 clean and jerks at 45 lb

16:32 total

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Meghan OConnell
January 4th, 2025 at 7:24 pm

Whoops, they were clean and push presses, not jerks.

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JD Klein
January 4th, 2025 at 2:58 am
Commented on: 250103

17:38, mid, 1 mile treadmill, 9:51, 100 shoulder taps, 95# snatches

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Troy Bruun
January 4th, 2025 at 12:38 am
Commented on: 250103

13:26


96cal Echo Bike

300’ Bear Crawl

24 PSN (95lbs)


*really struggled to start this WOD…legs were very sore from that last WOD but got something done*

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Troy Bruun
January 4th, 2025 at 12:39 am

Should’ve warmed up more to get 135lb PSN to feel good

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Lincoln Kerger
January 4th, 2025 at 1:22 am

That’s still really fast, nice work!

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Mike Munsee
January 4th, 2025 at 12:12 am
Commented on: 250103

M 54/205/6’

Scaled and subbed. Scaled handstand walk to 100 handstand shoulder taps against the wall. Subbed #135 clean and jerks for the power snatches.

19:01.

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Chris Jordan
January 3rd, 2025 at 11:48 pm
Commented on: 250103

Intermediate+

1600m run on the trueform

300 ft handstand walk

24 power snatch @ 155#


25:34


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Lincoln Kerger
January 4th, 2025 at 12:12 am

Well done!

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Landis Daniels
January 3rd, 2025 at 10:56 pm
Commented on: 250103

Intermediate scale...havent done enough heavy lately...gotta work on that.


18:52

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Reynold Cooper
January 3rd, 2025 at 10:54 pm
Commented on: 250103

19:33

4000m Indoor Cycling in Zone 3-5

100 Shoulder Taps

45lb Power Snatches (first time snatching so i just did the bar)

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Rory O'Connor
January 3rd, 2025 at 10:26 pm
Commented on: 250103

Scaled

2k Row

2 minute plank

24L/24R KB Snatch


17:34

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Mini J
January 3rd, 2025 at 9:12 pm
Commented on: 250103

1600m run 9:25

10 Wall walk

24 power snatches at 30 kg

+1 min rest in between Total of 23:52

Next time I'm gonna try shoulder taps against the wall its hard to fins space for bear crawl at my gym

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Coastie Nick
January 3rd, 2025 at 8:56 pm
Commented on: 250103

Intermediate: 20:30

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Lincoln Kerger
January 3rd, 2025 at 10:24 pm

Great job bro!

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Favo K
January 3rd, 2025 at 10:45 pm

Excellent!

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abayomi mandela silva felix
January 3rd, 2025 at 8:48 pm
Commented on: 250103

Beginner

1600 meters of running in 08:28”14

30 meters of hand walking 07:35”69

24 power snatchers with 50 kg in 11:40”36


Total time 27:44”72

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Favo K
January 3rd, 2025 at 10:46 pm

Nice job!

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Gregory McCulloch
January 3rd, 2025 at 8:34 pm
Commented on: 250103

Beginner

800 M Run

150 Ft Bear Crawl

24 Power Snatch 45lbs


15:05

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Thomas Aug
January 3rd, 2025 at 8:25 pm
Commented on: 250103

Goint to try to post more this year. Have shoulder, knee and hip issues, so maybe my mods can help others, and perhaps others can suggest other mods. Now let's get to today -

Run 1600M

Accumulate 2 minute elevated feet plank - performed pushup after each 10 seconds while maintaining position

24 alternating dumbbell snatch (50lb L arm, 15lb R arm); then 24 power cleans 2x50lb dumbbells

26:02

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Favo K
January 3rd, 2025 at 10:47 pm

Good modifications; nice work.

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Lashaw Towles
January 3rd, 2025 at 7:18 pm
Commented on: 250103

12:28

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Lincoln Kerger
January 3rd, 2025 at 7:25 pm

What the what?! That’s boss!

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Favo K
January 3rd, 2025 at 10:48 pm

Blazing fast!

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Chance Billups
January 4th, 2025 at 10:43 pm

Jesus

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Mathieu Lacoste
January 5th, 2025 at 2:19 am

Hahaha 🙃

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Lincoln Kerger
January 3rd, 2025 at 7:17 pm
Commented on: 250103

Intermediate’ish

2000m row

300ft Bear Crawl

24 PS 115#

23:42


Some extra time in there having to move to and load up a BB after the BC (equipment sharing constraint). Opted for BC over piked box shoulder taps, but made sure to pike in the BC as much as possible. Chose to row instead of run due to temp outside (too cold for BB work combined with BC and refusal to use a treadmill). That did save the knees a bit for the PS.

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Coastie Nick
January 3rd, 2025 at 8:53 pm

Man, good work!

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Favo K
January 3rd, 2025 at 10:48 pm

Well done!

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Ricardo Pereira
January 3rd, 2025 at 6:39 pm
Commented on: 250103

26:35 modified

1600 Run at 7.5 km/h

50m apx bear crawls

24 Power Snatch at 40kg

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Joshua Williams
January 3rd, 2025 at 6:12 pm
Commented on: 250103

16:38

1600m run

30 SHSPU

24 PC 185

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Lincoln Kerger
January 3rd, 2025 at 7:24 pm

Good work!

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Jonathan Elmore
January 3rd, 2025 at 5:52 pm
Commented on: 250103

23.19

2000m Skierg, 300 shoulder taps, #115

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Jonathan Elmore
January 3rd, 2025 at 6:00 pm

I ran 6 miles yesterday, and on top of that, it was a ridiculously long and chaotic day. That’s why I let the skierg take one for the team today.

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Lincoln Kerger
January 3rd, 2025 at 7:23 pm

Great job and decision to give the Skierg the work!

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Coastie Nick
January 3rd, 2025 at 8:54 pm

Good job getting after it!

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Favo K
January 3rd, 2025 at 10:49 pm

Good sub; nice work!

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Jon Wilson
January 3rd, 2025 at 5:40 pm
Commented on: 250103

1600 m run

150 hand releases in handstand on wall

95 lb power snatches

18.35

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Favo K
January 3rd, 2025 at 10:50 pm

Great job!

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Athanasios Bakogeorgos
January 3rd, 2025 at 5:14 pm
Commented on: 250103

M50/76kg/179

Rxd

1600m

150 pike shoulder taps

24 dumbbel power snatch (12+12) 17kg

15:15

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John Clarke
January 3rd, 2025 at 3:19 pm
Commented on: 250103

15:02


1600m run

Accumulate 2 minute HS hold

24 power clean, 115lbs

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Lincoln Kerger
January 3rd, 2025 at 7:22 pm

Nice work!

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Charles Meyers
January 3rd, 2025 at 2:17 pm
Commented on: 250103

Beginner option:

For time:

800-meter run

150-foot bear crawl

24 power snatches

85 lbs

14:42

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Favo K
January 3rd, 2025 at 2:32 pm

Great job, Charles!

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Johnny Solo
January 3rd, 2025 at 2:14 pm
Commented on: 250103

Completed @ 95 lbs.


15:28

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Favo K
January 3rd, 2025 at 2:32 pm

Nice!

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Lincoln Kerger
January 3rd, 2025 at 7:22 pm

Wicked fast!

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Favo K
January 3rd, 2025 at 1:56 pm
Commented on: 250103

Scaled:

1 mile run-outside 19°F(7:49)*

Alt.25 walk out/in-on 20 in box in pike & 25 shoulder taps -same set up -150 total

24 alt DB snatches-30#

18:05

*thought this a decent pace for the cold, then my neighbor flew past me @ like sub 6. I lost some time stopping to yell, "show-off!" at him, because I'm a good sport.

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Lincoln Kerger
January 3rd, 2025 at 7:21 pm

Great scale/subs and work! I think your pace was pretty good for the temp!

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Coastie Nick
January 3rd, 2025 at 8:55 pm

Good work, Favo, despite the temp!

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Anthony White
January 3rd, 2025 at 1:48 pm
Commented on: 250103

M 40-44 198# 69”

Intermediate 28:08

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Steven Thunander
January 3rd, 2025 at 1:40 pm
Commented on: 250103

Globo wod: dumbbell sub dumbbell power snatches alternating 60/90lbs. If 50 lb dumbbells are all you have access to men do 100 power snatches alternating, woman do 60. Runs sub 2000m row or 100/120 calories assault or echo bike. If using a conventional treadmill use a slight incline. Break the 300ft handstand walk up to fit your area. If your gym doesn't allow handstand walks sub 600ft of bear crawls.

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Brian Hines
January 3rd, 2025 at 12:49 pm
Commented on: 250103

For time:


800-meter run

150 meter farmers carry

24 power snatches


M: 45 lb barbell, 44lb KB each hand

12:28

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Marco Rossi
January 3rd, 2025 at 12:34 pm
Commented on: 250103

M-43/178/77kg:

For time:

- 1 Mile run

- 300 foot bear crowl

- 24 Power Snatch (44kg)

Time: 23’ 39’’

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James Gentile
January 3rd, 2025 at 11:35 am
Commented on: 250103

Intermediate at the Y. No HS walks in the bag so did 150 wall facing shoulder taps.


23:41.


7:44 mile, another 5-6 minutes wall tapping, and more than 1 min per 4 reps on the power snatches. Sets of 3 turned into sets of 2 towards the end with some singles.

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James Gentile
January 3rd, 2025 at 11:38 am

If you are doing this RX, I’d say that is pretty elite, especially under 20 minutes!

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Chance Billups
January 3rd, 2025 at 6:44 pm

Ask and you shall receive

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Lincoln Kerger
January 3rd, 2025 at 7:19 pm

Good work, and agree!

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Coastie Nick
January 3rd, 2025 at 8:56 pm

Solid work!

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Tom Cuff
January 3rd, 2025 at 11:34 am
Commented on: 250103

18:28, scaled.


4000m bike erg

60 push ups

24 power cleans (90 lb)

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Luis Oliveira
January 3rd, 2025 at 11:17 am
Commented on: 250103

2000m SkiErg

300 shoulder taps against the wall

24 Alt 22.5 Kg DB snatches


19:32

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Favo K
January 3rd, 2025 at 12:24 pm

Luis! Good to see you here & still owning these WODs even while recovering! Well done!

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Jonathan Elmore
January 3rd, 2025 at 12:42 pm

Nice work, with nine toes!😜 Glade to see you back.

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Luis Oliveira
January 3rd, 2025 at 6:14 pm

xD thaaaaanks guys! 10 toes but 2 of them still stitched and "wired"

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Lincoln Kerger
January 3rd, 2025 at 7:18 pm

Nicely done!

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Kyungtaek Kang
January 3rd, 2025 at 9:00 am
Commented on: 250103

CFHIM 38:55 (power snatch 165 lb) 힘든데 재밌다!

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Padraig Keane
January 3rd, 2025 at 8:54 am
Commented on: 250103

2000m row

120ft HSW

24 PS @ 25kg


Time: 33.19

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Padraig Keane
January 3rd, 2025 at 8:57 am

M33/183cm/84kg

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Treasa Jones
January 4th, 2025 at 12:45 am

Well done!

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Treasa Jones
January 4th, 2025 at 12:45 am

Well done!

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Treasa Jones
January 4th, 2025 at 12:45 am

Well done!

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YooSik Kim
January 3rd, 2025 at 1:59 am
Commented on: 250103

물가가 오르는것처럼 무게도 올라가네

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Jonathan Elmore
January 3rd, 2025 at 5:56 pm

오늘 무게가 너무 과했다.

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Chance Billups
January 3rd, 2025 at 6:41 pm

오르는것처럼

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