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“Reebok Crossfit One”

Reebok CrossFit One WOD

1.9K 22
  • With a Running Clock in 30 minutes
  • From 0:00-10:00, 12-9-6 reps of:
  • Burpee Box Jump Overs (24/20 in)
  • Muscle-Ups
  • From 10:00-20:00, 24-18-12 reps of:
  • Burpees
  • Chest-to-Bar Pull-Ups
  • From 20:00-30:00, 42-36-24 reps of:
  • Push-Ups
  • Rings Rows

On a 30-minute clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last round of Ring Rows is accomplished. If the workout is not completed, score will be the total number of repetitions completed before the 30-minute clock stops.

Tips and Strategy

Avoid taking each couplet right up to the 10:00 time limit for each piece. This workout moves from complex to simple movements and from lower to higher volume. Some will be able to perform this unbroken, and others won’t. The bigger message is to avoid forcing that rep of failure and avoid burning out.


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Background: We first found Reebok CrossFit One by Reebok CrossFit One @reebokcrossfitone posted on Instagram by Ham Plan @hamplan who, throughout February 2020, shared workouts like this one submitted to them by members of their affiliate community.

A February 2, 2020 post by Ham Plan’s Austin Malleolo @amalleolo on Instagram said, “This month we have the first-ever HAM Affiliate Month! This is special, as the entire month is programmed and created by YOU: the HAM Plan community!”

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