Some WODS are short and spicy. Others are long and exhausting. Others are… really long and exhausting. If you want to completely empty your tank, here’s a casual 30-minute AMRAP from Kara Saunders.

For reference, Saunders said she completed it at 85% effort.

AMRAP in 10 mins

  • 300m run
  • 15 burpees over the bar
  • 20 chest-to-bar pull-ups

Rest 3 mins

AMRAP in 10 mins

Rest 3 mins

AMRAP in 10 mins

  • 300m run
  • 20 DB thrusters 2 x 15kg
  • 20 HSPU
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Let’s talk about some of these movements.

Chest-to-Bar Pull-Ups

You will get these done the fastest if you can do them butterfly, but kipping will work just fine, as long as you can consistently pull up high enough on the bar to make contact in the appropriate place.

If you want to scale, you have a few options, depending on your skill level. Here are a few suggestions.

  • Chest-to-bar pull-ups with a band.
  • Kipping pull-ups.
  • Kipping pull-ups with a band.
  • Jumping pull-ups.
  • Ring rows.

If you need some extra advice, we’ve got a blog with one huge secret about achieving butterfly chest-to-bar pull-ups, plus one with more advice from Khan Porter.

Toes-to-Bar

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Considering the WOD and how many reps of toes-to-bar you have to get through, you’ll want to be able to string these together if you’re going to do them as prescribed. In other words, if you have to do these as singles with significant rest in between reps, you might want to scale.

If you haven’t mastered the movement quite yet, consider:

  • Knee tucks (AKA “knees-to-bar”).
  • Kipping only.
  • Hanging from the bar.

Handstand Push-Ups

Similar to the chest-to-bar pull-ups and toes-to-bar, if you can’t collect these reps in a relatively efficient manner, you might want to scale. This could mean you do:

  • Handstand holds against the wall.
  • Push-ups with your knees on a box.
  • Push-ups on the floor.
  • Push-ups with your hands on a box.

Are your HSPUs almost there but you just need a little help? Check out this blog post for more advice on tackling handstand push-ups.

You’re going to be moving for a while. Make sure you have the right tunes to train to. Visit TWL’s Spotify playlists.

Main image: Kara Saunders/Instagram

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