Overview of the ‘Paul’ CrossFit Workout
‘Paul’ is a CrossFit workout named after Paul L. Wolfe, a firefighter who lost his life in the line of duty. The workout was created in his honor and is often performed by firefighters to honor his sacrifice. ‘Paul’ is a challenging workout that involves a combination of cardio and strength exercises. It is not a workout that is used in the CrossFit Games, semifinals/regionals, or open.
‘Paul’ Workout Description
The ‘Paul’ workout consists of the following movements, to be performed in order:
- 50 Double-unders
- 35 Knees-to-elbows
- 20 Yard Overhead barbell carry (185/125 lb)
- 35 Knees-to-elbows
- 50 Double-unders
The workout is timed, and the goal is to complete all the movements as quickly as possible. The recommended weight for the overhead barbell carry is 185 pounds for men and 125 pounds for women.
‘Paul’ Workout Variations and Scaling Options
Not everyone who tries the ‘Paul’ workout will be able to do it as prescribed. Here are some common scaling options for those who need them:
- Double-unders can be scaled to single-unders or jumping jacks.
- Knees-to-elbows can be scaled to hanging knee raises or sit-ups.
- The weight for the overhead barbell carry can be scaled down to a weight that is manageable for the athlete.
Tips and Strategies for ‘Paul’ Workout
To complete the ‘Paul’ workout efficiently and safely, here are some tips and strategies:
- Pace yourself during the double-unders and knees-to-elbows to conserve energy for the overhead barbell carry.
- Break up the knees-to-elbows and overhead barbell carry into manageable sets to avoid burning out too quickly.
- Use a weightlifting belt to support your back during the overhead barbell carry.
- Keep your core engaged during the knees-to-elbows to avoid swinging.
Athlete Performance in ‘Paul’ Workout
The ‘Paul’ workout is a challenging workout that requires a high level of fitness. Here are some average times for different levels of athletes:
- Beginner: 20-25 minutes
- Intermediate: 15-20 minutes
- Advanced: 10-15 minutes
Conclusion
The ‘Paul’ workout is a challenging and meaningful workout that honors the sacrifice of a fallen firefighter. It is a great workout for building strength and endurance, but it should only be attempted by those who are already in good physical condition. Remember to scale the workout as needed and to use proper form to avoid injury.