CrossFit Hakkapeliitta – CrossFit

Metcon (Time)


2 Rope Climb

4 Squat Cleans (155/115lbs)


16 KB Swings (24/16kg)

32 Pullups

16 Swings


4 Squat Cleans

2 Rope Climbs


10 Bent Over DB Rows

4 Power Cleans

8 Pushups

16 KB swings

32 Ring Rows

16 Swings

8 Pushups

4 Power Cleans

10 Bent Over DB Rows
Move J-Cups from under ropes.



Beyond Rxd

Legless rope climbs: If you don’t have a rope, scale to L-pullups (4 per 1 rope climb).

Rxd and Fitness

Rope Climbs: If you don’t have ropes, sub chest to bar pullups (4 for 1), or do towel pullups (hang a towel over the pullup bar; these are hard). Scale further to bent over DB rows.

Squat cleans and KB swings: Scale load accordingly.

Handstand pushups: You can scale these to a push press (use the same load as squat clean) or to a hard box/pike pushup. There are only a few so logistically it might make sense to perform the push press.

Workout Brief

Rxd: The workout is intended to be pretty fast, sub 10min. The goal is to do everything unbroken or in a few sets for your top athletes. The pullups might be the limiting factor with regards to needing to break things up. The squat cleans are moderately heavy; some athletes might prefer to do one, drop, do one, drop in quick succession. That is fine, challenge yourself to go heavy on these, as there are only a few.

Fitness: The weight for the bent over row should be HARD for 10 (5 each side). Place one knee on a bench when you row so they can stay in a good position. As per the other categories, ideally everything should be done unbroken, apart from the ring rows, so scale weight and movements accordingly.

* Due to the low volume of HSPU, use these as an opportunity to practice your pushup. Make them challenging. Scale as needed.

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