Saturday

240921

Workout of the Day

54

In 4 minutes, complete:
3 devils presses
12/15 Echo-bike calories
3 devils presses

In remaining time, complete as many rounds and reps as possible of:
3 ring muscle-ups
5 push-ups
7 air squats

Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post rounds and reps to comments.

Scaling:
Today’s workout is 20 total minutes of work with 1-minute breaks every 4 minutes. This rest period will go by quickly. We suggest pacing for the entire 20-minute workout, not for each 4-minute working window. Each round, pick up where you left off. If you completed 2 rounds + 5 air squats in Round 1, in Round 2, finish the air squats, then start the round over. The goal is to complete the buy-in, in 2 minutes or less on each cycle, so you have around 2 minutes on the AMRAP. Your score is the total rounds and reps completed over 5 cycles.

Intermediate option:
In 4 minutes, complete:
3 devils presses
9/12 Echo-bike calories
3 devils presses

In remaining time, complete as many rounds and reps as possible of:
3 strict pull-ups
5 push-ups
7 air squats

Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.

25-lb dumbbells
45-lb dumbbells

Beginner option:
In 4 minutes, complete:
2 devils presses
7/10 Echo-bike calories
2 devils presses

In remaining time, complete as many rounds and reps as possible of:
3 ring rows
5 hand-elevated push-ups
7 air squats

Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.

20-lb dumbbells
35-lb dumbbells

Coaching cues:
As you jump your feet to your hands in the devils presses, pull your chest up away from the floor, set your back, and then use your hips to swing the dumbbells to the overhead position.

Resources:
CAP Demo: The Devils Press
Rogue Echo Bike
The Kipping Muscle-Up
The Push-Up
The Air Squat
The Strict Pull-Up
The Ring Row

Find a gym near you:
View the CrossFit map

Comments on 240921

54 Comments

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Vito Zolota
February 15th, 2025 at 8:47 am
Commented on: 240921

M/55 👨🏻‍🦳

Intermediate

15+23+15+15+15 =83

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Kolbey Wegner
October 30th, 2024 at 12:31 am
Commented on: 240921

Used 35lb dumbbells and did 12cals

4 rounds and 1 bmu

3 rounds and 3 bmu

3 rounds and 3 bmu

3 rounds

3 rounds

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ART SHELDON
October 12th, 2024 at 1:22 pm
Commented on: 240921

M56/150

3 weeks behind..


5 x 4:00 RDS of;


3 DP 2x35# DB's

12 cal. row

3 DP


Max RDs/reps of;


3 strict pull ups

5 pushups

7 squats


RDS: 4-4-4-3+3, 3+1

Reps: 274

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Derek Eason
September 28th, 2024 at 6:30 pm
Commented on: 240921

Rx 15 rounds + 8 reps



That was a fun and entertaining workout!



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Manchild Manchild
September 27th, 2024 at 11:15 pm
Commented on: 240921

Intermediate, 25# dbs, subbed 100m for bike & 3 dips for push-ups


15 1/3 rounds

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YooSik Kim
September 27th, 2024 at 1:38 pm
Commented on: 240921

Row 15cal

.

4R,4R,3R,3R,2R+5

Toal. 16R+5

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Ki deok Park
September 26th, 2024 at 11:39 am
Commented on: 240921

12 Echo-bike calories


3ctb+dips

5 push-ups

7 air squats

10rds

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Ralph Keeley
September 26th, 2024 at 1:27 am
Commented on: 240921

M/38/6’/175#


Modified 3 ring muscle-up to 1 strict ring muscle-up and C2 bike.


19 rounds


Deo gratias

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Troy Bruun
September 24th, 2024 at 10:37 pm
Commented on: 240921

Intermediate

(35lb DBs)

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Christy Carr
September 23rd, 2024 at 12:56 pm
Commented on: 240921

Intermediate, but with 7 cals on the bike. Did things out of order a couple times - kind of complicated workout for a 5am brain.

15 rounds, 10 reps

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Mathieu Lacoste
September 22nd, 2024 at 11:06 pm
Commented on: 240921

In 4 minutes, complete:


3 burpees box jump over (24”)

12/15 Echo-bike calories

3 burpees box jump over (24”)


In remaining time, complete as many rounds and reps as possible of:


1 strict L-sit ring MU from the ground

5 push-ups

7 air squats


could not do the devil press due to tennis elbow pain.


could not do full MU due to space


19 round + 6 reps

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Michael Arko
September 22nd, 2024 at 7:02 pm
Commented on: 240921

Scale:

devil presses with 2x25lb dumbbells

15 calorie row

all strict pull-ups / push-ups / squats (arms crossed)

18 rounds + 3 pull-ups + 2 push-ups = 270 reps + 30 DPs + 75 cal = 375 total reps

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Steven Kim
September 22nd, 2024 at 2:54 pm
Commented on: 240921

M/54/70”/165

40# DB’s

Bar Muscle Ups

10 + 2 Bar MU

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Steven Kim
September 22nd, 2024 at 2:55 pm

15 cal were on the rower

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Marco Rossi
September 22nd, 2024 at 8:23 am
Commented on: 240921

M-43/178/77kg:

RX version total 6round+4 reps.

scaled:

  • 15 cal. Echo bike with 25 SDHP@kb20kg
  • 3 ring M.U. with 3 jumping ring M.U.
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jean vergnaud
September 22nd, 2024 at 8:01 am
Commented on: 240921

Rx (Bar MU)

11rds +2

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jean vergnaud
September 22nd, 2024 at 8:02 am

167 reps

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Dane Percival
September 22nd, 2024 at 4:40 am
Commented on: 240921

Male 41 155lbs


Swapped the ring MU for strict pull ups. The Rest was RXd.

12 +5

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Sam K
September 22nd, 2024 at 12:09 am
Commented on: 240921

~Rx

Unsure of the calories on my air bike so I did 1/3 as usual. Then had to pause to run outside

3 rounds even

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Sam K
September 22nd, 2024 at 12:11 am

I didn't read all the way through, that was one round 🤦🏻‍♂️

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Craig Nelson
September 22nd, 2024 at 3:09 pm

Thats about right. The air bike is somewhere between 1/4 and 1/3 calories depending how hard you ride. I've tested it against calories and watts

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Gustavo White
September 21st, 2024 at 11:58 pm
Commented on: 240921

https://youtu.be/HZV5i6lJivU

My Training on Saturday afternoon, September 21.

In 4 minutes, complete:

3 Devils presses 40 lb

1 minute Run

3 Devils Presses

In remaining time, complete as many rounds and reps as possible of:

3 Strict Pullups

5 Pushups

7 Air Squats

I completed 13 Rounds.

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Craig Nelson
September 21st, 2024 at 9:30 pm
Commented on: 240921

6'-1"/195/33

Rx w/ bar MUs

3rnd+1 rep,

2+2,

2,

2+1,

2+2

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Coastie Nick
September 21st, 2024 at 8:09 pm
Commented on: 240921

Subbed 15 rower cals and Bar MUs (no Echo bike or rings) All else as programmed:


15 rds + 1 BMU

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Lincoln Kerger
September 21st, 2024 at 9:51 pm

Great job my man!

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Troy Cathey
September 21st, 2024 at 6:57 pm
Commented on: 240921

18 Rounds Rx

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Lincoln Kerger
September 21st, 2024 at 7:42 pm

Awesome work!

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Coastie Nick
September 21st, 2024 at 8:06 pm

Damn, awesome

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Lashaw Towles
September 21st, 2024 at 6:36 pm
Commented on: 240921

25 rounds

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Jim Rix
September 21st, 2024 at 6:03 pm
Commented on: 240921

Devil’s presses look sketch to me. Hard to put the back into proper position before a half press/half snatch to overhead. Given my injury-prone back, I opted out.


Back squats 5-5-5-5-6

165-185-185-190-165#

Messed around with some light shoulder presses b/c I felt lazy.

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Lincoln Kerger
September 21st, 2024 at 7:42 pm

Solid decision Jim! Devil presses were a bit wonky the first time I did them, but since I just don’t cycle burps that fast I seem to be able to get through them at a steady pace while keeping a neutral back.

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Coastie Nick
September 21st, 2024 at 8:02 pm

Still got something in though! Good to not F with the back!

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Jon Wilson
September 21st, 2024 at 5:58 pm
Commented on: 240921

Rxd

6+1 mu

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Lincoln Kerger
September 21st, 2024 at 5:45 pm
Commented on: 240921

Intermediate'ish. Subbed 15 cal row for echo bike, and used 35's

Either 20rds+3+5 or 21rds+3+5 (Couldn't remember if it was 16+3 or 17+3 at the end of the 4th cycle)


Only bike I have at home is a road bike and 35's are the heaviest DBs I have. Left the C2 on drag 6, and had just shy of 2:30 to spare after each buy-in. I want to echo Favo's sentiment about this week's programming Kristi and Patrick!

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Coastie Nick
September 21st, 2024 at 8:03 pm

That’s a lot bro!

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Zach Plerhoples
September 21st, 2024 at 5:37 pm
Commented on: 240921

Rx’ed: male 180lbs

8x cycle total through additional ring, muscle, abs, push-ups, air squats.

Did not rest last minute to try to catch the total eight sets. Time total was 20 minutes into 15 seconds.

thank you for the inspiration coach and everyone else

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Eduardo Pérez Román
September 21st, 2024 at 3:34 pm
Commented on: 240921

On Rx workout

5 cycles of 4 minutes x 1 Rest

4 Rounds + 1 Ring Muscle Up

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Charles Meyers
September 21st, 2024 at 3:20 pm
Commented on: 240921

In 4 minutes, complete:

2 devils presses

7/10 Echo-bike calories

2 devils presses

In remaining time, complete as many rounds and reps as possible of:

3 ring rows

5 hand-elevated push-ups

7 air squats

Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.

25- lb dumbbe

buy in each cycle for 5 cycles

Cycle 1- 1 rds plus 8 reps

Cycle 2- 2 rds

Cycle 3 - 2 rds 3 reps

Cycle 4 - 3 rds

Cycles 5- 2 rds 12 reps

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Charles Meyers
September 21st, 2024 at 3:22 pm

Schwinn Air-Dyne for Echo Bike

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Favo K
September 21st, 2024 at 2:30 pm
Commented on: 240921

Beginner, but w/12 calorie row(no bike)

16 rounds

The WOD wherein you remember your brain is an important "muscle" too!


Every workout this week, I torched calories, increased endurance, met challenges outside my comfort zone & grew stronger.

Thanks for gracing us with some outstanding programming,Kristi and Patrick O’Connell!!

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Favo K
September 21st, 2024 at 3:37 pm

Oh, actually I did 3 DPs each time so beginner + plus a little extra devil

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Lincoln Kerger
September 21st, 2024 at 5:46 pm

Well done Favo!

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Jim Rix
September 21st, 2024 at 6:04 pm

A successful workout week. Bravo!

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Coastie Nick
September 21st, 2024 at 8:04 pm

Hell yeah, got quite mental! Good job Favo

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Jonathan Elmore
September 21st, 2024 at 1:45 pm
Commented on: 240921

16 rds @ #50 and jumping ring MU

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Lincoln Kerger
September 21st, 2024 at 5:46 pm

Great work!

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Johnny Solo
September 21st, 2024 at 12:49 pm
Commented on: 240921

intermediate: 164


m/39/241

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Hank McKibban
September 21st, 2024 at 12:33 pm
Commented on: 240921

20rds + 4 (intermediate, 15 calls on hotel bike)

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Lincoln Kerger
September 21st, 2024 at 5:45 pm

Nice job!

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Luis Oliveira
September 21st, 2024 at 10:42 am
Commented on: 240921

9 rounds

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Dan Caywood
September 21st, 2024 at 10:35 am
Commented on: 240921

This workout is really complicated and it's unclear how to score.

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Luis Oliveira
September 21st, 2024 at 10:42 am

xD

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Alex Armas
September 21st, 2024 at 7:43 am
Commented on: 240921

173 with strict pull ups

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Steven Thunander
September 21st, 2024 at 4:42 am
Commented on: 240921

Globo wod: if you are using an Assault bike, Xebex bike or aerodyne do 14/17 calories. Devil presses as Rxed. If rings arent available sub 4 bar muscleups or 4 strict pullups and 4 weighted bar/TRX dips. All other movements as Rxed. Currently at Wodapalooza Socal thus why I missed yesterday.

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