Josh Miller, owner and head coach of O-SEA CrossFit at the gym in San Clemente
Josh Miller at O-SEA CrossFit
2025 Age-Group Semifinals

Workout 3

Three rounds of handstand walks, pull-ups, burpees and toes-to-bar. Josh placed 69th in Men 50-54. Below: the workout next to the exact version you can do on your first day at O-SEA.

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Josh’s result

How Josh did at the 2025 Age-Group Semifinals.

Josh’s official result69thin Men 50-54

Score as posted: 242 reps (2 rounds + 2 HS walks 30 pull-ups 26 burpees over DB Tiebreak: 14:10). See it on the official leaderboard.

Side by side

The workout, and your first-day version.

Same format and order, smaller doses. The official workout and movement standards are on CrossFit’s site.

At the 2025 Semifinal, Men 50-54

3 rounds for time

  • Handstand walk30 feet
  • Pull-ups30 reps
  • Lateral burpees over a dumbbell30 reps
  • Toes-to-bar30 reps

Time cap: 20 minutes

Your first day at O-SEA

3 rounds for time

  • Bear crawl20 feet
  • Ring rows10 reps
  • Step-back burpees6 reps
  • Hanging knee raises10 reps, or lying knee tucks

Time cap: 20 minutes

Every swap, explained

What changes for your first day, and why.

Each swap keeps the job the movement does in the workout. The cues are what an O-SEA coach will say while you do it.

Handstand walkBear crawl

Why this swap. A bear crawl puts weight through the hands and shoulders the way a handstand walk does, with your feet still on the floor.

Coach cues

  1. Knees an inch off the floor
  2. Opposite hand and foot move together
  3. Small steps, flat back
Handstand guide

Pull-upsRing rows

Why this swap. Ring rows train the same pull with part of your bodyweight. Walking the feet forward makes them harder as you get stronger.

Coach cues

  1. Set the ring height
  2. Straight body line
  3. Pull to the chest
Ring row guide

Lateral burpees over a dumbbellStep-back burpees

Why this swap. Stepping back and up instead of jumping keeps the heart rate up without pounding the wrists and lower back.

Coach cues

  1. Hands down wide
  2. Feet back to a plank
  3. Chest and thighs to the floor
Burpee guide

Toes-to-barHanging knee raises

Why this swap. Knee raises build the same grip and hollow position with a shorter lever. Lying knee tucks work if your grip runs out.

Coach cues

  1. Active hang
  2. Hollow and arch
  3. Press the bar down
Toes-to-bar guide
Ready when you are

Do this one with a coach.

Come in for a free consultation. A coach walks you through the first-day version, checks every load, and stays with you to the end.

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