WOD 0013

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Fitness / WOD

5 min clock × 2 rounds. Score: total reps.

Intervals
Cap 5:00
barbell
box
pull-up bar

Division

The workout

200 m Run monostructural

Then

2 rounds of

3 Bar muscle-up 225-lb barbellgymnastics

6 Deadlift 225-lb barbellweightlifting

9 Box jump, 7-minute clock, complete a 30-inch boxgymnastics

Rest

400 m Run monostructural

Then

3 rounds of

3 Bar muscle-up 225-lb barbellgymnastics

6 Deadlift 225-lb barbellweightlifting

9 Box jump, 9-minute clock, complete a 30-inch boxgymnastics

Rest

800 m Run monostructural

Then

4 rounds of

3 Bar muscle-up 225-lb barbellgymnastics

6 Deadlift 225-lb barbellweightlifting

9 Box jump a 30-inch boxgymnastics

Rest

Muscle map

Works: hamstrings, calves, lats, lower back, quadriceps · also glutes, abdominals, forearms, middle back, traps, abductors

Time left5:00Tap start. The clock begins after a three-second count.

Count your reps

Total reps0

Scores stay on this device. Nothing is sent anywhere.

Multi-part workout ("then"): the clock runs it as one block; the parts are listed in order.

Scale the loads and the movements to what you can do well today. The clock is a tool, not a judge. Stop if your form falls apart.

Dataset by UiHyunK on Kaggle; content collected from CrossFit.com. Review redistribution terms before publication.

Know your numbers.

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Heart Rate Zones

Two numbers in, five zones out. Pick how hard you plan to go and get the heart rate to hold.

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Rate of Perceived Exertion

How many reps you had left, turned into a share of your max and a weight for the bar.

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Reps in Reserve

Log a set with reps left in the tank and see the max it points to.

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1–10 RM

A set to failure, and what that strength looks like from one rep to ten.

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