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by Taco Fleur


Birthday WOD by Cavemantraining

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  • For Time
  • Buy-In: 28 Chest Push-Ups
  • Then, 3 Rounds of:
  • 33 Cross Mountain Climbers (L+R=1)
  • 19 Jump Burpees (no Push-Up)
  • 33 Jumping Jacks
  • 19 Jump Burpees (no Push-Up)
  • 33 Bicycle Crunches (L+R=1)
  • Buy-Out: 28 Tricep Push-Ups

With a running clock, as fast as possible perform the prescribed work with good form in the order written. Athlete must accomplish the buy-in of 28 Chest Push-Ups before moving on to 3 rounds of 33 Cross Mountain Climbers, 19 Jump Burpees, 33 Jumping Jacks, 19 Jump Burpees, and 33 Bicycle Crunches. To complete the workout, perform the buy-out of 28 Tricep Push-Ups.

Score is the time on the clock when the buy-out of 28 Tricep Push-Ups is completed.

Tips and Strategy

The Push-Ups can be chest or hybrid. The target muscle groups are the chest, hence, 90-degree angle, but hybrid is also ok, which is an angle of 45 degrees. With the bicycle crunches, you don’t want to pull your head. Make sure you’re crunching, which is flexion and extension of the spine. Watch the video for plenty of more details.

Intended Stimulus

An intense full-body cardio and strength WOD. 80% cardio and 20% strength.


Beginner: Complete only 1 round.

Intermediate: Complete 2 rounds.

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namesake photo

Background: This workout is a birthday WOD for my son, Benooi Fleur Junghans, who’s 19 on 28 March 2020 and Michael Ajibulu, our Caveman Master Trainer for England who’s 33. Benoii was born on March 28, 2001 and Michael was born on March 28, 1987. You’ll see the numbers 28 for the 28th of March, 3 the month, 19 the age of my son, and 33 the age of Michael. If you completed this workout, post your time in our Facebook group.

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