A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 5 reps

B.
In teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 15 minutes of:
Station 1 – 500 Meter Row
Station 2 – 20 Chest-to-Bar Pull-Ups
Station 3 – Rest

  • thelonghorn

    18.4 take two at about 8:30pm Sunday. 99 reps Rx. 9 DLs at 315. Better than the first time but still eh. https://youtu.be/0OpQTnUBzpU
    My daughter killed it on the HS walk at the end

    • Cj Martin

      Dude, I love the effort, and that’s a very solid performance, but WAY more importantly, I love the environment you’ve created and the example you’re setting for your family. Your daughter will never forget times like this. Well done sir.

      • thelonghorn

        Thanks for the kind words CJ.

    • Candy Olkey

      WOW…this is AWESOME!! Not a lot to smile about when you go into work at 2am..but this sure did brighten the morning up!! Great job TLH!! Congrats! BTW…your wife and daughter did an excellent job pushing and supporting you!

      • thelonghorn

        Thanks! 2am sucks, it makes your consistency even more impressive.

    • Joey Maltais

      Wow that’s awesome!! Solid performance and very nice to see your family supporting you like this

    • Chris Pugliese

      That, my friend, is awesome! Great job.

    • Trion Horgan

      Awesome! And I didn’t know we could use a pinch hitter for the hsw. You killed it!!

      • thelonghorn

        Ha she is WAY better than me at the HS walk! She is always HS walking everywhere, I joke with her that she won’t need feet in a few months!

    • jorge gonzalez

      killer work my friend, great to see the whole family supporting you

    • Chris M.

      Great work – those 315s were a slap in the face.

      • thelonghorn

        Yes they were, nothing compared to those HSPUs though… now that I can do them again with no shoulder pain it has become very evident that I skipped them (for good reason) for several months. Also, I NEVER kip except in the open and it showed.

    • Dustin C.

      Thanks for sharing bro the grit is inspirational….proud of u man! Ur family is awesome!

      • thelonghorn

        I started with shoulder taps… I never really had the falling issue as I would always watch my daughter “fall” into a cartwheel, so if I felt that I was beginning to lose my balance I just initiated a cartwheel out of the handstand… not sure if that makes sense.

    • Ryan Bliss

      That was fun to watch. Good inspiration early in the AM.

  • Shaun Gross

    Bench press – 100kg x 5, 90kg x 2 x 5, 95kg x 4, 90kg x 5. Started off too heavy. I hate the bench press..

    Conditioning – every 5 mins for 3 rounds – 500m row + 20 (non-c2b) pullups. Rowed at 1:48 each round. Completed rounds in 2:48,2:51,3:08. Arms blew up.

    • thelonghorn

      Come on Shaun, how could you not love bench press on a Monday!! Worldwide Bench Press day! 100kg our of the gate is beastly!

      • Shaun Gross

        I’m just terrible at bench press! Historically I’ve been able to do a set of 90kg on strict military press, yet 115kg is my 1RM bench (This is with a 200kg back squat and 240kg deadlift). The movement just doesn’t agree with me! haha

        Anyway, good to see some good weights lifted by the crew!

        • thelonghorn

          I’d much rather have those squat/deadlift/press numbers. When I was a teenager all I did was bench press which is why I still have a decent 1RM.

  • James Dalton

    Morning all, on the road with work this morning so unable to get into the gym. Did this at home;

    A. 3×8 bulgarian split squats at 45lbs 30X1
    Trap 3 raises 8 reps at 4kg during 3 minute rest

    B. Open workout 12.1 – amrap 7 min burpees – 106 reps. 8 rep PR!

    • Wes in Denver

      Oh yeah! I remember the beauty that 12.1 was. One of my favorite open workouts. How hard can you go?!

      • James Dalton

        Wes you are a tough cookie if 12.1 is a favourite! I considered by choice of workout at least once a minute during it…

        • Wes in Denver

          Hahaha! Not saying it was my favorite to me, but one of my favorite Open workouts. Just a simple program and really shows separation between athletes that have the motor and the ones that don’t. I think I got 111 or something like that back then, definitely in the teens of the 100 mark.

          • James Dalton

            Agreed, no where to hide! Good to see you getting some scap mobility in today.

    • Chris Pugliese

      Nice PR!

      • James Dalton

        Thanks Chris, got to keep the scap work in where possible too!

        • Chris Pugliese

          It’s working for me!

    • thelonghorn

      Way to get something done! I’ve used 12.1 in a hotel myself many times!

      • James Dalton

        Simple yet devastating!

    • Michele Vieux

      Great choice with the BSS and Trap 3 raises! And congrats on the PR!

      • James Dalton

        Thanks Michele, you were the inspiration behind them!

    • Joey Maltais

      Nice work on all parts James! Beautiful choices! Ill have to try that B someday

      • James Dalton

        You’ll enjoy it 😉

    • Candy Olkey

      Great to see you still get work in with limited time!

  • Joey Maltais

    A. 5x 135#-145-145-150-155 (5# PR)
    Felt like I could push a little more but shoulders recovering from 18.4 and push presses yesterday
    B. Done as E5MOM (thx Shaun) x 15 min
    Scaled C2B to 15 reps (also some reps didn’t quite touch the bar)
    3.10-3:15-3:25
    Usually good at cycling pull ups but C2B are something else. Also feel like I havent done these in forever. They’re going to hurt in 18.5
    Have a great week!

    • Chris Pugliese

      Nice job, Joey. Congrats on the PR!

    • thelonghorn

      Man, you must be a good note keeper if you know a 5rep max for Bench! Great work!

      • Joey Maltais

        BTWB works great! Would be lost without it, my memory is pretty bad lol

        • James Dalton

          I’m on there too, i’ll lift whatever it tells me!

    • jorge gonzalez

      wow joey PRing after 18.4 is amazing, great work buddy

    • Candy Olkey

      Congrats on yet another PR!! I hear ya on the C2B’s…I felt like we hadn’t done any kind of pull ups in forever!

  • Chris Pugliese

    Good morning all…
    A. 135/5, 155/5, 165/5, 175/5, 185/5 no pain in shoulders
    B. 18.4 scaled; 8:35. No way was I going to try RX on this one. To those who did it RX, congrats. You are beasts!

    • thelonghorn

      Awesome job Chris!! No pain is the big win!

      • Chris Pugliese

        Yeah…it went up pretty easy too.

    • Joey Maltais

      Well done Chris great work!

    • Ryan Bliss

      Well done. Thanks for setting the bar on the scaled since I think that is my route as well. I might try Rx at some point but 45 reps at 225 might be out of reach for now.

      • Chris Pugliese

        It was a better route for me. I’ve done Diane before, but I didn’t follow it up with death on barbell at 315.

  • thelonghorn

    A little groggy this morning, but spring break is over so back to 5am!

    A. Bench press x 5 (205, then 215 for 4 sets)

    B. Did 3 Rds:
    500m Row
    20 C2B
    2min rest

    3:44/3:31/4:06 The C2B got spicy in the last round.

    C. Core work and shoulder care

    • Chris Pugliese

      Nice numbers

    • Joey Maltais

      Wow very impressive to show up this early after last night’s performance! Great work my friend

    • James Dalton

      Strong as always!

    • Candy Olkey

      Very impressed with the early morning workout after the late night festivities!

  • Gabe Colon

    18.4 re do.

    111-8:02 Tie break.

    My goal was to make it to HS walk so im happy. shoulders just couldnt control myself upside down.

    • Wes in Denver

      Solid!

    • jorge gonzalez

      man, that’s great work!

    • Candy Olkey

      Nice work Gabe…congrats!

  • Mike W.

    A: 5×5 at 205 (used slingshot since my shoulder is a bit sore)

    B: 2RFT, both at 2:54. Planned on 3 rounds, but ran out of time (had to leave for work). Worked on technique. Got a long way to go, but I’m getting better!

    Scaled to 10 butterfly pull ups.

    • Michael Fontana, 40, 183

      My shoulders were also still smoked from all the HSPU, nice work on the bench press.

      • Mike W.

        Thanks, man!

  • Wes in Denver

    A) 185, 195, 205, 215, 225 (maybe could have done 235 with a spotter)

    B) 5 min EMOM of the row/C2B/rest
    3:30 – 3:48 – 3:52

    Scap mobility

    • Michael Fontana, 40, 183

      Nice work today.

  • jorge gonzalez

    Went to a friend’s birthday party last night where sushi and scotch were the stars of the evening, maybe more so the scotch than the sushi; so getting up at 6 am today was in itself a victory

    A) In 5 minutes build up to 3RM Overhead Squat, worked up to 70 kgs
    Immediately followed by
    B) In 5 minutes build up to 2RM Snatch Balance, worked up to 65 kgs
    Immediately followed by
    C) In 5 minutes build up to 1RM Hang Squat Snatch, worked up to 60 kgs.

    On a normal day, I think I would have pushed the OHS a bit further, but I wasn’t feeling that balanced on the overhead position so I went conservative. I actually failed one snatch balance at 55 kgs, which I think had never happened to me before; on the other hand the last HSS was as smooth as I could have asked for.

    D) 4 RxT:
    – 9 power cleans 60 kgs
    – 6/6 box assisted pistols
    – 35 double unders
    Time 13’50”

    First set of PCs was UB then went for 5/4; I did the left leg pistols on top of the box, the right ones were done using the box as target rebounding after touch, right ankle is still a bit sore from last week’s fall; for the DUs I was always aiming to string +5, had more successes than failures on that end. The guys stopped me after I finished the DUs and told me that I had done 4 full rounds but my mind was in autopilot after the second set of PCs, so I guess I’ll take their word for it, I would have swore that I had only done 3 rounds though.

    • James Dalton

      Great stuff Jorge! Oly lifting on a sore head is a real victory too!

      • jorge gonzalez

        It felt like the bar didn’t move, neither did I, the astral plane of existence did XD

        • James Dalton

          hahaa!

    • thelonghorn

      Cheers to you for getting up and getting this in!

      • jorge gonzalez

        gotta keep on the grind brother

    • Teddy

      All I read was sushi and scotch.

      • jorge gonzalez

        it’s all i was thinking about

    • Joey Maltais

      Great work Jorge you killed this. Now I need to get some scotch too

    • Candy Olkey

      Just what 18.4 ordered…sushi and scotch!! I love it! So happy to see you are still in full grind mode Jorge!

  • Chris M.

    Open WOD 18.4 as Rx: 111 (8:05 Tie-break)
    … almost snuck in a rep in the handstand walk – that would have been really sweet but regardless happy with the result – exactly as planned.

    • jorge gonzalez

      Way to push it Chris

    • Chris M.

      … this was my first ever redo on an Open WOD … Friday was an absolute mess – opening set of 21 HSPUs went 8-7-6 – moved back to bar for the second round of deadlifts and my judge says I’m at 15 (6 silent no reps?) – remainder of the time turned into singles with a 2-3 second hold at the top as he carefully considered if I made the line? … total disaster – today was redemptive.

      • Wes in Denver

        Way to go for it again. Ugh, 6 silent no reps. That blows.

      • thelonghorn

        Sounds like your original judge needed a little more training… I had a similar experience the first time through with the new standard. Very Impressed with your work, to get through those 21 heavy DLs with nearly a minute to go… you must have been moving!

        • Chris M.

          Sadly he was the morning Coach …

          • Joey Maltais

            Sad indeed. Way to bounce back tho

      • Janelle Hudgin Winston

        That’s what happened with me. No reps, miss counting and a total blow out of the new standard. I was at 71 reps at the buzzer. Not cool. Redid and was much happier with how it went.

    • Teddy

      Awesome Chris, way to bounce back. You always remind me that I can push myself harder. That’s definitely defeating to be in that position the first time around.

      On a completely random note, I remember a while back you had mentioned a Japanese whisky. Was it Nikka or Yamazaki?

      • Chris M.

        Both are great but I have a personal soft spot for “Nikka – From the Barrel.” Great work on 18.4 – to run through Diane UB is stellar.

        • Teddy

          Perfect! From the Barrel is what I was looking at. Yamazaki has a few options but a wee bit more pricey. Thanks brother 👌🏽

    • Joey Maltais

      Killed it, awesome work!

    • Chris Pugliese

      Fantastic job, Chris!

    • Janelle Hudgin Winston

      That’s awesome! Great job!

    • Michael Fontana, 40, 183

      Nice work, that was a killer one.

    • Candy Olkey

      So happy for your redemption! Wish you had a video…I’m guessing you are one amazing athlete to watch! Congrats Chris!!

  • Philippe Barraud

    A no spot so always conservative 155, 195, 205, 210 x3+1, 205 x4+1

    B resting 90s at rest station
    3 rnd in 14:40 something

  • Teddy

    Attempted 18.4 on Saturday. That was my first time doing Diane, finished in 4’46” (all unbroken), but my goal was to go under 4’00”.

    Unfortunately I was pretty out of my element since I only had a globo gym at my disposal (visited in-laws) and so the setup wasn’t ideal.

    After that, I called it since 315 looked like it was recipe for my spine to shoot out of my back. #livetowalkanotherday

    • Joey Maltais

      Wow Teddy, very impressive time! And all UB… Well done buddy way to kill it awesomely

    • Ryan Bliss

      Holy smokes, Teddy. That is awesome.

    • Chris Pugliese

      That’s where I was on this one. Self-preservation won. Great job on Diane. You killed it!

      • Teddy

        Chris, I looked at it, and I was like, “yeah I’m good.” 😂

    • jorge gonzalez

      can we do the mike tyson joke everyone has been doing or is it too cliche? screw it, it never gets old https://memegenerator.net/img/instances/58176209/i-would-but-i-broke-my-back-its-spinal.jpg

      • Joey Maltais

        Teddy’s performance is spinal yeah

    • thelonghorn

      The legend lives💪🏻… is 315 out of your normal DL range? We all know you squat like 500😉

      • Joey Maltais

        C’mon, 500? That’s just a warm up for Teddy. I’ve heard he eats 45# plates for breakfast most days

      • Teddy

        Honestly I’m pretty comfortable with 315. All of my deadlift and squat work are without a belt, and that includes the 315+ range.

        Overtime I’ve just adopted my own Pythagorean Theorem to injury: a2 (time under tension) + b2 (fatigue) = c2 (potential for disaster).

        I hurt my back when I was in my 20s and became immobile for a good six weeks. If I want to compete with the best of them (like you), I have to learn how to swallow my pride daily, something that my body (and my wife) really appreciate 🤣.

        • thelonghorn

          Whoa, immobile is no bueno. I totally understand the approach Tony err Teddy, I just didn’t want to miss a chance to bust your chops after you basically did the same amount of work as me in half the time 😉. Also, “back when I was in my 20s”.. What was that like 3 weeks ago!

          • Nathan

            Hahahahahah

        • Michele Vieux

          Love how smart you train! Great example of how you can still get an awesome workout in, lift super heavy weights AND walk the next day!

        • Joey Maltais

          Totally agree with that equation. Actually following it takes big NUTS tho. Good thing you own kilts.

    • Michael Fontana, 40, 183

      Did it my globogym as well, it was kind of awkward there as well. But I still dropped the 315 after some reps. I want to try it again probably tomorrow and push through the first Dianne harder so I have more time to get some reps at 315.

  • Jay Pennypacker (M/54)

    A. Every three minutes for 15 minutes:
    Bench press-5X
    185#X5 (5)

    B. Complete as many rounds i& reps in 15 minutes of:
    1-500 m row
    2-20 pull ups
    3-rest station-2: 00
    500 m row = 1-1:48/2-1:43/3-1:46
    Pull-ups = 1-20/2-20/3-9
    Rest time = 2X2:00

    • Jared Smith

      Nice job on those DUs! I can get like 5 in a row now lol

  • Steven

    Back to training after a week of snowboarding in Austria!

    Warm up / Activation
    12 reps each side w/ 15 kg db of:
    – Crossbody RDL
    – Crossbody Muscle Clean
    – Crossbody Muscle Snatch

    A. 5×5 Shoulder Press
    5×50 / 5×52,5 / 5×55 / 5×57,5 / 4x60kg/135lbs

    B. Went solo, and as the row sets the pace I did the workout as EMOM every 1:45 per station.
    Back and fore arms blew up quick! Good conditioning piece to get back on the gain train.

    • Michele Vieux

      Sounds like an amazing trip!

  • Michael Fontana, 40, 183

    Mixed it up today;
    A. 225/230/240/245/250 – felt better as it got heavier
    Did the METCON from competition today:
    6 sets
    30 DU
    10 Thrusters – 115
    10 Burpees over the bar
    rest 60 sec
    – did it at 18:10

    Added some more DL work so I can get more consistent at 315 and DU
    – every 3 min for 15, 5 DL at 315/ 20 DU
    – every 3 for 9, OHS on BOSU (95)/ 20 DU
    – posterior chain work

    • Teddy

      OHS on BOSU? That’s some intense balancing act brotha!

      • Joey Maltais

        Wow no kidding lol

      • thelonghorn

        I’m pretty sure I’d fall with the PVC overhead on a bosu

      • Michael Fontana, 40, 183

        Yeah, had to work up to it, but I found that it helps me in the catch at the bottom of the snatch as well as the strength in the shoulders and traps to press up the bar.

  • Trion Horgan

    18.4 done and over with. 94 reps with 6:15 tie-break. Practiced the hspu standard Friday until I couldn’t stand it. Figured out I needed to be super close to the wall or I risked no-reps. It took me a while to recalibrate my balance being so close to the wall.

    • thelonghorn

      Awesome job Trion, I had the same issue as I kept losing my balance when I tried to kip.

      • Trion Horgan

        Thanks! It took quite a while Friday for me to find that sweet spot. I saw your picture comparing 17.4 to 18.4. I can’t lie…. I did the same thing!

    • Candy Olkey

      Great Job Trion! The majority had the same issue with the HSPU…but I can say that my line on the wall will remain there and from now on…that’s how my HSPU will be done.

      • Trion Horgan

        Agreed! I will be using this to judge my hspu moving forward.

  • Dustin C.

    18.4 redo 97 reps up from 93 hspu def need some attention

    500m RFT 1:34
    Gymnastics work handstand walks/strict ring muscle ups

    • Joey Maltais

      Killed it, well done!

      • Dustin C.

        Thanks brother

    • thelonghorn

      Great work bro, we are all in the same boat. This does a good job of explaining why it was so much harder this year https://instagram.com/p/BghAUf8jfNv/

      • Dustin C.

        For sure this open has got me feeling pretty stripped down in a good way…the new standard is tough thanks for sharing…on to the thrusters!

    • Candy Olkey

      Congrats on the successful redo Dustin!

      • Dustin C.

        Thanks Candy!!!

  • JT

    8/7 rounds each alternating (me/wife)
    20/10 cal AB
    25/15 abmat situp
    20/10 walking db lunge #35s
    39:41

  • Candy Olkey

    20 minutes of stretching and mobility to get those shoulders ready for some BENCH!
    A. 85×5, 95×5, 105×5, 115×5, 125×3
    **my current 6 RM is 135, but I didn’t want to wake the sleeping bear in my right shoulder…so when the push slowed down on the 3rd rep at 125 I called it a good day of benching. No pain and wanted to keep it that way!
    B. 3 Rounds 4:20 / 5:05 / 5:10
    500m Row (2:06 / 2:09 / 2:11)
    6 strict pull ups / 6 C2B / 6 kipping pull ups
    1 min rest
    C. 3 Sets
    BB roll outs x 10
    Roll to Candlestick x 10
    Side plank reach unders x 25 each side
    Ab mat sit ups (hands at ears) x 50

    • Michael Fontana, 40, 183

      Nice work on the bench, 135 max and hit 125 for 3, your max is at least 140 now, liked how you paced B Han-style (Solo).

      • Candy Olkey

        No…my 6rep max is 135. My current 1 rep max is 150. But I’ve been having some issues with my right shoulder. ..so bench and ring dips and oh presses have been an issue. But to get 3 reps at 125 today with no pain was a win for me.

        • Jay Pennypacker (M/55)

          Hi Candy has an orthopedic Dr looked at your shoulder yet with an ultrasound? All three of those movements were impossible for me. I had a collection of fluid on the outside of my shoulder pushing on nerves. One shot, rehab exercises and mobility regimens and I’m back to those 3 exercises pain free.

        • Michael Fontana, 40, 183

          Gotcha, still nice work today.

    • Joey Maltais

      Really like what u did with the pull ups! Awesome productive day

    • James Dalton

      Part C looks really fun, cool programming!

  • Mike Slagle

    Yesterday
    Two hours of playing around on gymnastics equipment at my nieces birhday party followed by.
    Scaled 18.4 225 lb deadlifts and 44 lb kb push press 8:22
    Next year I’ll be able to do hspu!

    Today:
    A. Bench 5 sets of 185×5
    Band pull aparts
    Hip thrusts 135×8
    B. Three rounds done at e5mom
    C. 6 min plank hold

    • Dustin C.

      You will crush them next year! Great job

      • Mike Slagle

        Thanks Dustin. I appreciate the encouraging words from you and the rest of the community here!

    • Candy Olkey

      Yes ull get the hspu…great work Mike!

    • Joey Maltais

      Nice work Mike!! You will own HSPU by next year for sure!

  • Eric S

    Barbell WOD Plus strength program:

    Clean 4×2: 205
    Back Squat 1×3, 1×5: 285, 255
    Tall Jerk 4×3: 145

    Don’t have training partners:

    AMRAP 15:
    400m run
    20 C2B
    1 min rest

    3 rounds plus the 4th run.

    It’s nice to be outside!!

    • Candy Olkey

      Wow great work Eric!

  • Jared Smith

    A: 185, 195, 205, 215, 225

    B: 3 sets and 219m row
    No partner so just did an amrap of 500m row, 12 strict pull-ups, rest 1m

    C: 3 supersets of 20 pushups then 10 DB rows @ 45#, then
    3 supersets of 10 TRX flies then 10 inverted TRX flies

    D: 2 sets of: run at a moderate pace for 5 minutes, then sit-ups to failure, then 10 min bike

    • Ryan Bliss

      Lots of work. Nicely done, Jared.

  • Ryan Bliss

    Worked out with my son. Did A and then just some additional chest and tri work to spend time with him.

    A: 135×5/155×5/155×5/165×5/175×5
    DB incline fly
    Decline close grip bench
    Cable tri presses
    DB tri extensions.

  • Britt J

    A. Math isn’t my strong suit..forgot I was using a men’s bar
    95/115/120/125/130 x5 reps

    B. 3rds
    Row 2:00/2:00/2:03
    20 banded pull-ups strict
    1 min rest

    C. 3 rds brosesh ish
    200m run
    Reverse DB fly 15# 7 reps
    Hammer curls 15# 7 reps ea side
    Bent over single arm dB row 20# 7 reps ea arm
    Ab wheel 7 reps

    Didn’t keep time just did it

  • Luke Tipton

    Anika
    A: 95,105,115,120,125

    Luke
    A:225,235,245,235,235

    Part B as a twosome, 4 + 191m/6 C2Bs. Rested 2 minutes each round.

  • Janelle Hudgin Winston

    A. 85, 95, 100, 105, 115 x 2 reps
    Got over confident and then someone moved my bench so if felt weird. Oh well.

    B. Row 500
    10 CTB/ 10 Butterfly PU
    Rest 1 Min

    3 rounds plus 123M Row

  • Wavy_Dave

    A. Was still sore from some benching Saturday. Decided to do incline bench:

    205, 205, 185, 185, 185

    B. Broke it down into 5 minute intervals with 12 strict pull-ups. Wasn’t feeling super great. First row completed in 1:36, the others around 1:45.

  • David Franco

    30 minutes working on bar muscle up. I’m close, but not quite there.

    A. 135×5/155×5/175×5/175×5/175×5
    B. Alone. No rest. 1500 m row. 44 kipping pu. Arms were smoked from working the BMU.

  • Bryan

    A. Bryan (floor press vs. bench press) – 140#, 145#, 145#, 150#, 155#.