Event 5: Down to the Wire
Four two-minute rounds of handstand push-ups and bike calories, then double-unders. Josh placed 26th in Men 50-54. Below: the workout next to the exact version you can do on your first day at O-SEA.
How Josh did at the 2025 Masters CrossFit Games.
Event points: 13. See it on the official leaderboard.
The workout, and your first-day version.
Same format and order, smaller doses. The official workout and movement standards are on CrossFit’s site.
Four 2-minute rounds, 1 minute rest between
- Handstand push-ups16, 15, 14, then 13
- Echo Bike16, 15, 14, then 13 calories
- Double-undersMax reps in the time left each round
Time cap: 11 minutes
Four 2-minute rounds, 1 minute rest between
- Dumbbell push press8 reps, two 10 or 15 lb dumbbells
- Air bike8 calories
- Single jump ropeEasy singles in the time left, or hop over a line
Time cap: 11 minutes
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 push-upsDumbbell push press
Why this swap. Light dumbbells let each arm work on its own while you learn the dip and drive that powers every overhead movement.
Coach cues
- Same rack as the strict press
- Straight down dip
- Violent leg drive
Echo Bike caloriesAir bike, 8 calories
Why this swap. Same machine, about half the calories, so every round finishes inside the two minutes.
Coach cues
- Seat height
- Tall posture
- Push and pull
Double-undersSingle jump rope
Why this swap. Singles teach the rhythm double-unders are built on. Hopping over a line works if the rope is new.
Coach cues
- Size the rope
- Hands by your hips
- Small, quiet bounce
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.