Tuesday, 23 June 2020


Assault bike 4200m

Rest 3:00

Assault bike 2100m

Rest 2:00

Assault bike 1000m

Rest 1:00

Assault bike 600m


For time

Compare to Tuesday, 25 June 2019



Every minute on the minute, for 7:00, perform:

1 Strict pull-up, adding 1 pull-up each minute*


For total reps

*1 on minute 1, 2 on minute 2, 3 on minute 3, and so on. On last minute, 7, perform max reps.


rest 3:00, then…

Every minute on the minute, for 7:00, perform:

3 Sit-up, adding 3 sit-ups each minute*



Post results and experiences to comments


  1. sflynn says

    WOD done at home
    Worked hang squat snatch (got two reps at 98#) and front squat before
    4200: 7:36
    2100: 3:43
    1000: 1:42
    600: 0:57
    Total time with rest: 19:58 (3 sec faster than last time)

    Pull-ups: 29 total (same as last time)
    Sit-ups: 126 (started at 9, one less than last time)

    LEGS DEAD from the lunges yesterday so all-in-all I’m really happy with this! Especially that HSS work!❤️

  2. megancyork says

    13:59 total bike time… 4 seconds slower than last time.

  3. Daniel says

    19:23 including rest breaks
    10 strict pull ups on last round
    Completed all sit ups until last round then only cranked out 10 because my abs were dead

  4. White Ape says

    17:54 total time
    11:54 sprint time
    My legs and glutes are smoked from yesterday’s WOD!! Definitely slowed me down.

    Got 10 plu on last minute
    Started SU at 9 and successfully finished the 27 on last minute.

  5. Henry Smith says

    18:10 total time
    Plu- failed on min 7. Did 4
    Ran out of time for SU

    Did this on Thursday. Legs were smoked.

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