20 min work rest – Wed 1.03.18

 In W.O.D.

Today’s workout in 20 minutes of work and 20 minutes of rest.  That’s 1:1 work rest ratio

Skill:  Prepare for any of the 4 movements in the WOD

Conditioning:  Perform 10 rounds of the following, completing as many reps of each exercise as possible:
– 30 seconds of Toes-to-Bars
Rest 30 seconds
– 30 seconds of Dips (Ring, Bar, Box)
Rest 30 seconds
– 30 seconds of body-weight Deadlifts
Rest 30 seconds
– 30 seconds of Handstand Push-Ups
Rest 30 seconds


Tips and Scaling:
• The Toes-to-Bar
• The Bar Dip
• The Deadlift
• The Handstand Push-up

Scaling this WOD
Strive to complete at least 10 unbroken reps of each movement for at least the first 3 rounds. Experienced athletes should attempt the workout as written. Less-experienced athletes should modify the movements as necessary to allow for 10 unbroken reps of each movement for the first 2-3 rounds. Watch The Deadlift and The Handstand Push-Up prior to starting the warm-up.

Option 1
Perform 7 rounds of the following, completing as many reps of each exercise as possible:
30 seconds of hanging knee raises
Rest 30 seconds
30 seconds of leg-assisted dips
Rest 30 seconds
30 seconds of deadlifts
Rest 30 seconds
30 seconds of pike push-ups
Rest 30 seconds

Men use a 95-lb. barbell
Women use a 65-lb. barbell

During the hanging knee raises, attempt to bring the knees above the hips on every rep. If you are unable to hang from a bar or if you lose the ability to achieve 1 hanging knee raise, complete the remaining reps as AbMat sit-ups. Experiment with foot position for the dips during the warm-up. To allow for larger sets during the ring dips, use more assistance from the legs as you fatigue.

Option 2
Perform 10 rounds of the following, completing as many reps of each exercise as possible:
30 seconds of toes-to-bars
Rest 30 seconds
30 seconds of dips
Rest 30 seconds
30 seconds of deadlifts
Rest 30 seconds
30 seconds of handstand push-ups
Rest 30 seconds

Men use a 155-lb. barbell
Women use a 105-lb. barbell

Break the toes-to-bars and dips into small sets to avoid failure. The first round of deadlifts should be completed without rest. Reduce the load if this is not possible. If you are unable to perform a single handstand push-up, use option 1. If you lose the ability to perform one rep, finish the 30 seconds with regular push-ups.


This January, Sweat Angels is partnering with Soles4Souls! Soles4Souls helps fight poverty through collecting and distributing clothes and shoes. Your check-ins will help provide coats to someone in need. Every 10 check-in will provide 1 coat. #keepwarm

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