CFWUx1
20:28

16min 12 sec.  Steps 39, 38, 39..     how did Dave Castro do 32 steps? 

14:00

20:54

21:39

25:51. 8 lunges each round. Ring pull ups in 2,2,3,3,3 attempts. Knuckle push ups in 2,2,2,3,3 attempts.

14:10

24:28 rx

Pull-ups all in 3s until I missed my final rep!
Pushups started 10-8-6-4-2 but by round 3 that wasn’t working. Mostly 5s 4s and 3s after that. Lunges in 8 steps per round. Last 2 rounds much slower than first 2! 
40/192/5’9”

No pull-up bar so I subbed 25# db rows. 
17:24

19:12 rx

20:47 Rx’d

20 min cap

3 rounds + 37
Subbed kipping pull-ups for strict; need the practice 
M/59/6’2”/230

19:36 (RX)

19:01 Rx

19:46 rx’d 

5 rounds:

5 minute bike 
6 pushups
2 pullups

18:38 rx

5 rounds in 6:20 of:
6 Lunges
4 Pull ups
8 pushups

18:05

Scaled
Pull-ups 15/12/9/9/9
Push-ups 30/25/20/20/20
18:17

23:54 rx

Seriously nobody was talking about this in the mainstream before you guys(Glassman opened my eyes anyhow)... I love that your focus has always been in finding undeniable truth through scientific method and rigor.

26:47 Rx - unassisted pull ups by any means possible 

Scaled for 13 pull ups and 25 push ups 
11:47 

13:59 rx

Super strict on the last few sets may be a stretch, but they were as good as I could do.

11:55. Kipping pull ups

16:41

18:30 Rxd
Completed early this morning.
M / 39 / 6' / 197lbs

16:03 rx

18:30

14:57 Rx'd

M/31/5'9/175

18:44 Rx

M/57/6'2"/177
18:25 Rx

5’8” / 164 lb / 20 / M

Rx’d 20min

Really wasn’t sure how slow to go here, so I focused on form over time. Probably could’ve sped up but oh well.

M/63

Rx: 38:24

19 mins

19 mins

17:55 rx

2044 ex

D
2145
10 pull ups
20 push ups 

16mins RX 

15:31 rxd 

14:33 
Scaling with: 7 super strict pull ups 
20 super strict push ups 

21:40 Rx - dig deep on last rnd

Scaled to 5 r/t
30ft walking lunges 
15 ring rows 
30 knee push-ups 
22:39

29/m/5’11”/181

5 rounds:
10 lunges
10 strict pull-ups
20 strict push-ups

23.37

20:24

13:15

5 rds
30 ft lunge
15 TRX pulls
20 snake push ups 

14:36 Rx 

44:45 time
30ft lunges
modified strict Pullups
1 Rd each of 15 negatives, jumping pullups, negatives, box toenail pullups, kipping pullups
30 pushups strict

21:51 RX.

5 rounds for time of:

Lunge 30 feet
15 pull-ups
30 push-ups

Take as few steps as possible for the lunges, and be super strict on the pull-ups and push-ups.

22:30

57 / 168

As rx`d (chest to gnd on push-ups)

14:59

13:39
Goal was to stop near failure to keep things moving from exercise to exercise. 

Black band pullups
Knee pushups, hands off floor

12/25
9/15
7/12
6/10
5/10

M37 82kg 182cm

18:15 Rx 

As rx in 19:31

14.35*

20:23 Rx

17.30 Rx

Did 5 strict pull ups each round, followed by 10 kipping / crunch pull ups 
29:21

14:27 RX

20:33 the pullups are still my slowest movement. Guess I know what I should work on in the future. 

16:14 rx’d 

18:15, as written
mostly chins in 5's.  Push-ups were a struggle starting from the middle of round 3.

5’6
150lbs
22 age

5 rounds:
30ft lunge (15-17 lunges)
15 pull ups strict (last two rounds broke up into 3 x 5 reps)
30 push-ups strict

18:46 rx

As rx'd, 20:57.

Worked out with my older boys today.  They did banded strict pull-ups and incline push-ups with the same rep scheme, and did very well.  Ian finished in about 17, Colin in 23.  Even with the incline, the push-ups were hardest for them.  I did pull-ups in sets of 5 mostly - had to break a little more in rounds 4 and 5.  Push-ups generally in 7's and 8's.

46m/5'10"/180

did 20 feet, 10, 20
21:35

14 mins. had to modify my pullups at round 4 using momentum to get me up to the bar as I was having trouble just getting a good strict pullup done at that point.

16 min rx
M/43/5-10/159lbs

18:25 Rx

Elephant in my room: I cannot do a pull-up to save my life. The best I can do is use an assist band to help aid in getting a few reps . What is the secret? Engaging lats? Even when I was in the Marine Corps, the best I could do was 13 max

15:00 Rx

This is the first time I've paid attention to main Site wod as I normally only follow the class programming. 
I'm so pleased I took the time to read all the advice given. 
I broke the pull-ups into 5s then 3s from rd 3 and paid attention to the post about toe nail pull ups, this enabled me to reset and maintain as strict a form as possible. The push-ups were sets of 10s but alternated btn narrow and wide hand position. Thanks for all the advisory posts. So helpful. Didn't do it for time as I felt this would be detrimental to my form. But it was btn 15-20 mins. 

21:45, Rx

14:07 RX 

15:38 Rx

For “strict push-ups” I used the elbows-tight method.

Subbed 15 power cleans at 95# for the pull-ups.  Starting to get pull-up elbow.

14:16

21:37 RX

Keep it moving ! 11:15 strict pull ups

18:02 rx 

With my long legs the lunges were only 8 reps total per round 🤷‍♂‚️

M/6-3/218lbs

21:57 blue band PU

5 rounds:

10 lunge steps
15 pull-ups
30 push-ups

12:55

19:00 Rx

I experimented with doing larger sets than I’m used to and dropped pretty quick by my third round. I did my best to keep a hollow position for my reps, which was hard to maintain on the push-ups. Last, did anyone feel like the lunges were just a super short. Of the entire workout, maybe a total of 3min was lunges.

16 min 39 rx 

22:44. Rx lunges and push ups. SPUs a combination of strict pull ups, band assisted pull ups, and strict and slow horizontal ring rows alternating pronated and supinated grip.

3 rnds strict @ 11:06
then last 2 rnds strict with 20# vest 
21:57
m/49/175

Finally back at it. 
22:10
Strict pull ups. 

18 mod pulls

14 min Rx’M

15 min Rx'd 

Champions Club Scaling Notes

RANT:
Here’s another one of those strict-and-for-time workouts that make the Compare To function really difficult. The entire thing took me 15 minutes and some change, and I scaled to 7 pull-ups and 11 push-ups; I could have made it worse on myself by going even slower than I did. As I mentioned before, these main site workouts are designed to, over time, exceed the capacity of the fittest humans on the planet. At first glance, like two days ago, this one does not appear to be rough. But you can make the push-ups and pull-ups as difficult as you want to make them. I think very few people should do this as rx’d.

WARMUP:
Kip- prep for overhead and keep motion fresh and work on keeping feet together out back (prep for lunge)
Jump rope — always
Pistol — lunge position prep
L-sit — because Coach says
[insert thing you suck at]

GROUP VERSION: 5 rounds, 30 lunges, max reps push-up, max reps pull-up. Do max reps in 2 sets if needed, especially in the later rounds.

I’M NOT SURE WHAT I’M DOING VERSION: set a time limit on each exercise. Try 1 minute for each then take it from there.

I’M KINDA STUCK IN THE MIDDLE HERE VERSION: Ricky Reps are a beautiful thing. Just go on a station until you feel like you’ve had enough, then move on. You can do bar bangs, flexed bar hangs, half pull-ups, very minimal kipping pull-ups… you name it. Same goes for push-ups. You have 5 rounds to experiment on yourself.

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 4.

Intended Stimulus
.
Curiosity, and virtuosity are skills not an attributes. We don't practice them often, and hence we get bored. Today let's practice them. This is a simple body-weight workout, just like Grace is a simple external weight workout. Don't underestimate it though, don't look at merely as work. The call is for virtuosity. How good can you make these foundational moves? How well can you perform them? The question is as much a challenge as it is a real wondering. Approach this workout this way--with a true sense of wonder--and with a real aim to perform at your best. Today's let's be majestic!
All of the above applies regardless of scaling options. Choose modifications that allow you to keep bigger sets on the arms movements. Cut the number of rounds and reps so that the total time is under 15 minutes.  
.
Option 1 
5 Rounds for time 
Lunge 30 feet
12 strict AF banded pull ups
24 strict AF rack push ups
.
Option 2
4 Rounds for time 
Lunge 25 feet
12 strict AF toenail pull ups
24 strict AF rack push ups

Globo scale: no changes needed/as Rxed.  This one can be done with just a home door pullup bar, or in a park, as well as a globo or garage.  If space limited  do 14 alternating reverse lunges per round.   As always, you can do controlled Hand Release Pushups here if you are not sure of your pushup strictness.

If you do not have a pullup bar, do 20 db upright rows, or sub heavy lat pulldowns (hotel gym folks)

In the past, I found myself constantly utilizing the same scaling options for movements like pull-ups and push-ups. I think this can lead to plateaus and boredom, specifically with intermediate level athletes. Consider rotating movement modifications, on a somewhat regular basis, while preserving the functions of the movements. The modifications provided for the pull-up and push-up, today, are different than previous times performing these movements. 

Lunge: I consider this to be a relatively low volume of walking lunges, when spread out over the course of 5 rounds. Nearly all of my athletes will perform this movement as prescribed. I will scale the distance, and potentially the range of motion, as needed on an individual basis. 

Strict Pull-ups: I consider the volume of this movement to be high. For athletes that can perform strict pull-ups, but the volume of 75 reps is too high, I will reduce the reps on each round to a rep range that helps maintain consistency and range of motion. Another option is to set a time duration to complete pull-ups each round. For example, I can have my athletes perform 2:00 of strict pull-ups each round. For athletes that cannot perform strict pull-ups, I will modify the movement to 10-15 “toe-nail” assisted pull-ups per round. Athletes can set up with their feet on the floor or on a box. For further scaling I will utilize a ring row, while modifying the foot position to allow the athlete to achieve 10 reps each round. 

Push-ups- I consider the volume of this movement to be relatively high. For athletes that can perform push-ups, but the volume is too high, I will likely have them reduce the reps on each round. For athletes that cannot perform push-ups, I will either have them perform incline push-ups or they can utilize band-assistance, with a band attached to a pull-up bar and then looped just above the hips.