I was looking for a short WOD to do with the limited equipment I have at home. I gave this 3-round workout from CrossFit New England a shot after a long day (quietly, while the family was sleeping).
3 Rounds for Time
10 Chest-to-Bar Pull-Ups
10 Front Squats (165/115 lb)
This workout is a 3-round triplet (3 movements), which means it’s a “sprint” style workout – supposed to be short and fast. If you’re like me, miserably slow with front squats, then you’ll want to focus on getting all 10 front squats unbroken each round (scale the weight down if you need to). I was able to get that done with a time of 7:06 (Round 1: 1:54, Round 2: 2:36, Round 3: 2:36).
Competitive times for this workout are ~3 minutes! In order to approach that you’ll have to do the front squats and chest-to-bar pull-ups unbroken, fast burpees, and almost no rest between stations.
– Pick a weight that allows you to do the 10 front squats unbroken.
– Keep your transitions short. Minimize rest as you move from one station to the next. My breaks got longer and longer before I started the front squats on rounds 2 and 3, and it ate up a lot of time.
– Consider breaking up your pull-ups. I did singles because I have a low ceiling and I was on rings. This actually helped me keep my heart rate down vs. if I had done sets of 5/5 butterfly pull-ups on a pull-up bar. I would even consider 4/3/3 with really short breaks in between.
– Stay steady on the burpees, until the last round – then do those last 10 burpees as fast as possible.
– Try to keep the same pace each round. Don’t go too out hot on round 1 and fall off hard in rounds 2 and 3.
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I’m a 42-year-old “masters” athlete (205 lb) who has been CrossFitting since 2011 and works out mostly in my home garage these days. Along with my wife, Lisa, I’m a co-creator of WODwell and wodwell.com