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Workout Description

5-8-13 Reps for Time: Parallette Handstand Push-Ups (14/8 in deficit) Kettlebell Deadlifts (2 x 203/124 lb) Then, complete: 89 feet Kettlebell Overhead Lunges (2 x 53/35 lb) (Time Cap: 6 minutes)

Why This Workout Is Extremely Hard

Event #7 from the 2017 & 2018 CrossFit Games, 'Fibonacci' is an extremely demanding test of high-skill gymnastics and heavy strength. Athletes perform 5, 8, and 13 reps for time of Parallette Handstand Push-Ups (with a 14-inch deficit for men, 8-inch for women) and very heavy Kettlebell Deadlifts (using two 203 lb kettlebells for men, two 124 lb kettlebells for women). This is followed immediately by an 89-foot Kettlebell Overhead Lunge (using two 53 lb kettlebells for men, two 35 lb kettlebells for women). The workout has a strict 6-minute time cap.

Benchmark Times for Fibonacci

  • Elite: <5:15
  • Advanced: 5:31-5:45
  • Intermediate: 6:01-6:00
  • Beginner: >6:00

Training Focus

This workout develops the following fitness attributes:

  • Strength (10/10): Parallette HSPU with a large deficit are an elite pushing strength test. Kettlebell deadlifts with two 203/124 lb KBs are extraordinarily heavy. KB OH lunges with 2x53/35lb are also very challenging. This WOD is an ultimate test of varied maximal strength expressions.
  • Stamina (8/10): Cycling deficit Parallette HSPU and exceptionally heavy KB deadlifts, then transitioning to heavy KB OH lunges, all within 6 minutes, demands incredible strength-stamina in pushing, pulling/posterior chain, and unilateral loaded patterns.
  • Power (8/10): Deadlifts, even this heavy, require immense power. Driving up from lunges is powerful. While HSPU are controlled, the pressing action is forceful. The WOD tests generating high force rapidly.
  • Flexibility (7/10): Requires excellent shoulder/wrist mobility for deep deficit Parallette HSPU. Good hamstring/hip mobility for very heavy KB deadlifts. Excellent shoulder/thoracic/hip mobility for heavy KB OH lunges.
  • Speed (7/10): This is an all-out sprint. Fast cycling of all movements, especially the transitions and the lunges, is critical to finish within the extremely tight 6-minute cap. Minimizing rest is paramount.
  • Endurance (6/10): For time (6-min cap): 5-8-13 reps of Parallette HSPU (14/8in deficit) and very heavy KB Deadlifts (2x203/124lb), then 89ft heavy KB OH Lunges (2x53/35lb). This is an extremely intense sprint testing elite-level gymnastics strength, maximal pulling strength, and loaded unilateral stability/strength under extreme time pressure.

Modality Profile

An elite test of a high-skill gymnastics movement (deficit Parallette HSPU) and a maximal strength weightlifting movement (very heavy KB Deadlifts). The lunges add to the W component. The profile is an even G/W split.

Similar Workouts to Fibonacci

If you enjoy Fibonacci, you might also like these similar CrossFit WODs:

  • Regionals 14.2 (89% similar) - For Time: 10-8-6-4-2 reps of: Overhead Squats (225/135 lb) Chest-to-Bar Pull-Ups...
  • Sprint Triplet (88% similar) - For Time: 4 Rounds, each round consisting of: 5 Muscle-Ups 10 Deadlifts (245/165 lb) 15 GHD Sit-Ups ...
  • Quarterfinals 23.3 (87% similar) - 5 Rounds for Time 5 Burpee Box Jump Overs (30/24 in) 1 Clean-and-Jerk (275/185 lb) Time Cap: 10 min...
  • AGOQ 19.5 (87% similar) - For Time 30 Snatches (135/95 lb) 30 Strict Handstand Push-Ups Time Cap: 6 minutes...
  • Open 20.3 (86% similar) - For Time 21-15-9 Reps of: Deadlifts (225/155 lb) Handstand Push-Ups Then, 21-15-9 Reps of: Deadlift...
  • Open 15.4 (86% similar) - AMRAP in 8 minutes 3 Handstand Push-Ups 3 Cleans (185/125 lb) 6 Handstand Push-Ups 3 Cleans (185/125...
  • Open 18.4 (86% similar) - For Time 21-15-9 Reps of: Deadlift (225/155 lb) Handstand Push-Ups Then 21-15-9 Reps of: Deadlift (3...
  • Open 23.3 (85% similar) - Starting with a 6-minute time cap, complete as many reps as possible of: 5 Wall Walks 50 Double-Und...

These WODs similar to Fibonacci share comparable training demands, time domains, and movement patterns.

Training Profile

AttributeScoreExplanation
Endurance6/10For time (6-min cap): 5-8-13 reps of Parallette HSPU (14/8in deficit) and very heavy KB Deadlifts (2x203/124lb), then 89ft heavy KB OH Lunges (2x53/35lb). This is an extremely intense sprint testing elite-level gymnastics strength, maximal pulling strength, and loaded unilateral stability/strength under extreme time pressure.
Stamina8/10Cycling deficit Parallette HSPU and exceptionally heavy KB deadlifts, then transitioning to heavy KB OH lunges, all within 6 minutes, demands incredible strength-stamina in pushing, pulling/posterior chain, and unilateral loaded patterns.
Strength10/10Parallette HSPU with a large deficit are an elite pushing strength test. Kettlebell deadlifts with two 203/124 lb KBs are extraordinarily heavy. KB OH lunges with 2x53/35lb are also very challenging. This WOD is an ultimate test of varied maximal strength expressions.
Flexibility7/10Requires excellent shoulder/wrist mobility for deep deficit Parallette HSPU. Good hamstring/hip mobility for very heavy KB deadlifts. Excellent shoulder/thoracic/hip mobility for heavy KB OH lunges.
Power8/10Deadlifts, even this heavy, require immense power. Driving up from lunges is powerful. While HSPU are controlled, the pressing action is forceful. The WOD tests generating high force rapidly.
Speed7/10This is an all-out sprint. Fast cycling of all movements, especially the transitions and the lunges, is critical to finish within the extremely tight 6-minute cap. Minimizing rest is paramount.