Monday 2018.01.22

Choose the volume before starting

The original workout above contains 150 double-unders and 400 bodyweight reps, including 100 pull-ups. Use it only when that volume matches your established training. Agree on a time cap before starting and record unfinished work at the cap; finishing every rep is not more important than maintaining control.

WOD Fever lower-volume example — 15-minute cap

1. 10 single-unders, then 20 controlled rows using an exercise-rated station.
2. 10 single-unders, then 20 incline push-ups on a stable exercise support.
3. 10 single-unders, then 20 sit-ups.
4. 10 single-unders, then 20 air squats.
5. 10 single-unders to finish.

This reduces pulling, pressing and total volume; it does not triple rope reps. If single-unders are not established, replace each rope block with 20 seconds of controlled marching and log that time-based substitution separately. Keep the row angle, support height and squat range consistent. Reduce volume further if the practice reps are not repeatable.

Prepare and score

Warm up with easy movement, a few comfortable squats, your chosen pulling/pressing variations and brief easy rope practice. Check the station’s permitted use and mounting, rope length, clear swing space and suitable floor. Do not improvise a rowing anchor from furniture. CrossFit describes several pull-up progressions; choose one you already control.

If you finish, record elapsed time and the exact version. At the cap, record the last completed block and reps in the next one. For the single-under example, there are 130 total reps, but never compare that total with the original workout or a marching version as if they were the same test.

Session log

Select and copy this template into your training notes. Edits in this box are not automatically saved; copy them before leaving.

Build pulling capacity with our pull-up progressions, or choose a floor-only session from the bodyweight workout chooser.

Coaching reference: CrossFit’s scaling guidance discusses adjusting load, repetitions and duration. The numerical examples here are WOD Fever adaptations, not official CrossFit prescriptions.