CrossFit | 200113
Monday

200113

Workout of the Day

74

Complete as many rounds as possible in 15 minutes of:

10 squat cleans
10 strict handstand push-ups

♀ 105 lb. ♂ 155 lb.

Post rounds completed to comments.

Samson Stretch

1
samson
Watch

Comments on 200113

88 Comments

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Kury Akin
May 3rd, 2020 at 1:23 pm
Commented on: 200113

10R E1:30 squat cleans @55kg (8.3.5.5.5) and 20 push ups (started with hspu but switched due to wrist pain from old break)

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Dan Kremer
March 20th, 2020 at 10:29 pm
Commented on: 200113

4 rds Rx’d

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Clint Michael
March 6th, 2020 at 9:42 pm
Commented on: 200113

2 rounds plus 5 reps

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Nate Gordon
March 6th, 2020 at 1:38 am
Commented on: 200113

scaled to kipping HSPU and 135# squat cleans

5 + 12 reps

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Giuseppe Petrillo
February 10th, 2020 at 7:15 pm
Commented on: 200113

5 rounds hspu strict rx’d

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Manchild Manchild
February 10th, 2020 at 6:18 pm
Commented on: 200113

subbed 50# dbs


3 rounds + 4 squat cleans

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Dan Kremer
February 8th, 2020 at 10:39 pm
Commented on: 200113

2rds plus 10 squat cleans Rx’d

(edited)
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Jeff Chalfant
February 3rd, 2020 at 11:07 pm
Commented on: 200113

3 rounds plus 15 reps. Did squat cleans from a 4-6” pad to minimize noise. singles on cleans and 4-3-3 on all hspu except last round 3-2...good strength metcon for me.




194/40/69”

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Masuma Hussain
February 3rd, 2020 at 6:39 am
Commented on: Course Photos | Jan. 6-12, 2020

So much knowledge and fun at the Dubai level one course.

Thanks to all the good coaches that too amazing care of us during those two days. great experience with great people!

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Fabian Delaflor
January 28th, 2020 at 10:44 pm
Commented on: 200113

5 rounds in 15 minutes

10 squat cleans #75

10 box hspu

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Cy Azizi
January 27th, 2020 at 4:31 pm
Commented on: 200113

2 sets + 3. 25#plate plus cushion for pushups

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Greg Fairbanks
January 25th, 2020 at 6:38 pm
Commented on: 200113

AMRAP 15 min

10 barbell squat cleans 55#

10 dumbbell presses (strict) 30#


4 rds, 6 cleans


1st WOD back from 3 weeks off- with flu in middle week. Cleans kicked my ass.

(edited)
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Dmitry Zolotyh
January 25th, 2020 at 4:56 pm
Commented on: 200113

Scaled 40 kg cleans and 5 kipping HSPU

5 rounds

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Kris Sienkiewicz
January 23rd, 2020 at 9:20 pm
Commented on: 200113

Rxd 6 rounds

M/43/80kg

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Christian Simpson
January 23rd, 2020 at 1:46 am
Commented on: 200113

115#, strict HSPU: total reps 64


3 rounds + 4/-


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Morgan Greene
January 22nd, 2020 at 8:30 pm
Commented on: 200113

4 rds

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Chris Meldrum
January 21st, 2020 at 8:53 pm
Commented on: 200113

As rx’d, 6 rounds.


Tough, but loved it.  Did all singles for the squat cleans; after round 1, took a short break after each 5.  HSPUs unbroken through round 2, then 6-4 until the last round (5-2-1-1-1).  My hip was a little tight/sore in warm-up, so

was concerned coming into this, but it felt great and hardly noticed anything.


46m/5'10"/180

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Andrea Ferendeles
January 21st, 2020 at 3:08 pm
Commented on: 200113

5 round, 5 Sq clean (60 kg)

(Hspu) bumper 5kg under the abmat

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Clenn Scholten
January 20th, 2020 at 7:04 am
Commented on: Course Photos | Jan. 6-12, 2020

Dave, Kat and Nolan did an amazing job at the level 2 course in mobilis, amasterdam amstel.

Three really fun seminar coaches that know a lot of stuff and give amazing good feedback.

They taught me a lot of new things but also helped me with the things I struggled a lot with.

I'm excited to use all I learned the weekend at the box I work at!


Thanks guys, keep up the good work!

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Steve Kelton
January 18th, 2020 at 3:40 pm
Commented on: 200113

6 Rounds

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Guston Rankin
January 18th, 2020 at 6:38 am
Commented on: 200113

RX

3R, 5HSPU... first round was 2:30. Slowed down a lot.

This was after warming up with a heavy Clean and Jerk session. Got a new 1RM of 102kg then 105kg up from 100kg. 78kg BW.

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Philip Uemura
January 17th, 2020 at 6:27 pm
Commented on: 200113

Used 115 3 rounds plus 10 cleans, did pike press

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Coastie Nick
January 16th, 2020 at 10:15 pm
Commented on: 200113

Rx’d

2 rds + 10 hang cleans

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Chase Hiland
January 16th, 2020 at 9:58 pm
Commented on: 200113

M/35/5'10"/190


Rx'd 4 rounds.


Felt a little under the weather today in the lungs. This one put me through it.

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Kyle Buchanan
January 16th, 2020 at 9:01 am
Commented on: 200113

5 + 1 rx

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Bridget Deschner
January 15th, 2020 at 9:45 pm
Commented on: 200113

15 min AMRAP

10 hang squat cleans @ 95#

7 kipping hspu to 35# plate with small pad


4 rounds


That one hurt just as much as I thought it would. Still fun!

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Adam King
January 15th, 2020 at 6:01 pm
Commented on: 200113

Completed 2020-01-15

75 lb squat cleans and shoulder press

4 round + 5 reps

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gilbert sanchez
January 15th, 2020 at 3:57 pm
Commented on: Course Photos | Jan. 6-12, 2020

Thanks Abi, Jeremy, and Nicole for knocking it out of the ballpark at the Level 1 hosted by Alamo City Crossfit in San Antonio, Texas. Your knowledge, instruction, and synergy has made me consider going after my Level 4...stay tuned.

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Jim McCary
January 15th, 2020 at 1:26 am
Commented on: 200113

6 rounds


35# DB Squat Cleans

Pushups


M/39/6’2”/210

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Stacey Thompkins
January 14th, 2020 at 11:21 pm
Commented on: 200113

M/45/6'2"/185#


Scaled to 115# squat cleans the rest as rx'd

5 rds + 5 squat cleans

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Geoffroy Castelnau
January 14th, 2020 at 7:53 pm
Commented on: 200113

6 rds + 18 reps

Scaled/subbed to : 10 DBs hang squat clean / 10 seated strict DBs press

(9kg each DB)

M / 40yo / 176cm / 72kg

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Eric Love
January 14th, 2020 at 7:12 pm
Commented on: 200113

3+8

95lb sq cl

rx hspu

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Felix Grygoryan
January 14th, 2020 at 1:40 pm
Commented on: 200113

4R+7HSPU

Almost dead

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Antonio Albano
January 14th, 2020 at 10:58 am
Commented on: 200113

Scaled

10 hspu

10 dumbell squat 12kg

13 rounds

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Brandon Myers
January 14th, 2020 at 7:14 am
Commented on: 200113

10 squat cleans 85lbs

10 strict DB press 20lbs


4 rounds + 10 squat cleans

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Blas Raventos
January 14th, 2020 at 6:04 am
Commented on: Samson Stretch

This is a great way to get an extra 10 min of time for yourself right out of bed.

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Jade Teasdale
January 14th, 2020 at 4:05 am
Commented on: 200113

Got home late from work & rushed through my warm-up so I could get to bed! Elev. the heels after a few reps...felt the stiffness from not warming-up appropriately! 😝 Still feeling those 200m sprints! Dropped the load to 95#s! 2 rounds + sq. cleans & 3 SHSPU! Rough! Should’ve scaled even lower! 😒

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Kevin Marshall
January 14th, 2020 at 2:49 am
Commented on: 200113

Rx 4+1 sq clean

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Mary Carmignani
January 14th, 2020 at 2:03 am
Commented on: Course Photos | Jan. 6-12, 2020

Fantastic weekend @ CrossFit Carbon for the Level 2 course! Pablo & Natosha were excellent instructors and made the class feel comfortable enough to push us outside our comfort zones. It is always a blast meeting new trainers from different gyms and sharing tips and tricks!

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Tripp Starling
January 14th, 2020 at 12:41 am
Commented on: 200113

Scaled to 15 minute AMRAP of:

8 squat clean @ 125#

8 strict HSPU

5 rounds even

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Steven Odom
January 14th, 2020 at 12:38 am
Commented on: 200113

Rx’ed

4 rounds + 5 reps

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Shane Smith
January 14th, 2020 at 12:16 am
Commented on: 200113

4 + 0 @135#


bb felt super heavy today, ran 10miles this weekend maybe why

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Shaun Stapleton
January 13th, 2020 at 11:47 pm
Commented on: 200113

35/195/5’9/M


Rx 4 rounds

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Derek Eason
January 13th, 2020 at 10:59 pm
Commented on: 200113

Derek Eason

CrossFit Train 97333

Corvallis, Oregon


Rx 6 rounds + 3 Squat Cleans

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Shane Azizi
January 13th, 2020 at 10:54 pm
Commented on: 200113

3 rounds + 1 squat clean. Rx

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Cauã Matos
January 13th, 2020 at 10:21 pm
Commented on: 200113

3 rounds and 1 squat clean

145 lbs

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Carlos Garrido-Mendoza
January 13th, 2020 at 10:08 pm
Commented on: 200113

RX.

2r + 2

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Troy Work
January 13th, 2020 at 10:00 pm
Commented on: 200113

10 db h sq cl 40#

10 db sh press

3+4

mars sleeping in room, had to be quite

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Ben Hosking
January 13th, 2020 at 9:22 pm
Commented on: 200113

92 reps - scaled

33/m//178/105kg

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Nicole Deaver
January 13th, 2020 at 7:53 pm
Commented on: 200113

5 Rds + 10 cleans


AMRAP 15 mins

10 squat cleans (85#- 80% of 1RM)

10 HSPU (to mat)


Some of my squat cleans were more like a clean & a front squat.

I could’ve probably gotten 6 rounds but kept falling off the wall trying to get into my handstand.

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Charlie Pokorny
January 13th, 2020 at 7:48 pm
Commented on: 200113

5 rounds + 1 rep Rx

Nice one.

m/51/5'11"/200#

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Jon Wilson
January 13th, 2020 at 6:42 pm
Commented on: 200113

95lb

3+2 squat cleans

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Patricio Cordero
January 13th, 2020 at 6:25 pm
Commented on: Course Photos | Jan. 6-12, 2020

Great times at CF Carbon in Vernon Hill, IL doing my CF-L@ re-cert. Natosha and Pablo were awesome! Learned a ton and enjoyed the 2 day course. Thanks again for sharing your knowledge, best practices and support us with our goals as coaches and gym owners. Oh, and the music was on point! :) Gracias!! - PC

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Steve Day
January 13th, 2020 at 5:25 pm
Commented on: 200113

Scaled to:

10 Squat cleans w/50lbs Dumbbells

10 strict Handstand push-ups


5 rounds

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Carol Marks
January 13th, 2020 at 5:22 pm
Commented on: 200113

4 rounds plus 6 reps

55# ooops, did from ground

kipping HSPU

age 53

garage gym

(edited)
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John Clarke
January 13th, 2020 at 5:20 pm
Commented on: 200113

Did 3 rounds of 95lb Hang Squat Cleans, HSPUs.


Then 2 rounds + 5 of Hang Squat Cleans and Strict shoulder press w/ 25lb dumbbells.

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Nathaniel Robichaud
January 13th, 2020 at 4:46 pm
Commented on: 200113

4rds +2

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Antoine Vial
January 13th, 2020 at 4:35 pm
Commented on: 200113

24

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Wen Qing
January 13th, 2020 at 4:18 pm
Commented on: 200113

4 rounds + 1 squat cleans

@ 65 kg

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Antonio Larco
January 13th, 2020 at 3:58 pm
Commented on: 200113

3 + 8 Rx back injured

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Michael Arko
January 13th, 2020 at 3:44 pm
Commented on: 200113

105lbs squat cleans

4 reps SHORT of 5 rounds = 96 total reps

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Hendrik Bünzen
January 13th, 2020 at 3:07 pm
Commented on: 200113

4+7 rx’d

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Stuardo Samayoa
January 13th, 2020 at 3:02 pm
Commented on: 200113

6 rds scaled

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Jeffrey Howard
January 13th, 2020 at 2:56 pm
Commented on: 200113

4+10 - Sc

Scaled 30-in box piked push-ups.

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Eric O'Connor
January 13th, 2020 at 1:57 pm
Commented on: 200113

I think this will feel like a long 15-minutes! This one is a tricky to analyze as muscular fatigue will may lead to significant breaks fairly early in the workout. I think if you are getting 7-8+ rounds on this workout then you are moving pretty fast! I will strive to set athletes up with a variation that allows for successful completion of 5-6+ rounds. Here are some scaling thoughts:


Squat Clean: I consider this to be a moderate load where athletes may string some unbroken sets together, but most will be striving to perform consistent singles. I will scale athletes to achieve this goal, but will also use a time guideline that a round of 10 cleans should take less than 1.5-2-minutes to complete. If this movement is too technically demanding, for the athlete to performing safely, I can modify to a hang clean variation or even a complex the consists of performing a deadlight into a hang power clean before performing a front squat. I will also reduce reps as needed to help avoid prolonged rest breaks, if needed. I may also scale an athlete towards a weakness today. For example, if someone lacks strength, I may have them use a very challenging load and only perform 5 reps each round. 


Strict handstand push-ups- The volume of this movement is high but is made to be more achievable because the reps per round is not high. However, I do expect that I will need to scale a lot of my athletes to maintain consistency and range of motion. If an athlete can do strict HSPU put 10 reps in a round will lead to significant rest breaks, I will have them reduce the reps per round that allows for completion in no more than 1:30. A large portion of my athletes will scale to a controlled kipping handstand push-up and focus on an eccentric phase of 3-5 seconds to still preserve an element of the strict nature of the movement…..I will only have athletes perform 5 reps of this movement each round. I normally don’t like scaling to any form of kip when a strict movement is prescribed, however, as long at the 3-5 second negative is upheld and there is no crashing into the ground, I won’t have a problem with this today. For athletes that cannot perform the kipping recommendation or a slow negative, I will have them perform a pike handstand push-up variation on the box. This can be a great option as athletes can modify their body position to increase or decrease the difficulty. For example, performing this variation with the legs straight and hips stacked over the hands in the starting position can be very difficult while performing this variation with the knees on the box would be less challenging. I will modify athletes to a pike push-up with feet on the floor if needed. If an athlete absolutely cannot get inverted in any fashion a strict dumbbell shoulder press will be my go to for the day. 

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Randy Crooker
January 13th, 2020 at 1:44 pm
Commented on: 200113

6 rounds

95lb squat cleans

30lb dumbbell seated shoulder press

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Dyon Torrell
January 13th, 2020 at 12:23 pm
Commented on: 200113

124 reps Rx

6 rounds and 4 squat cleans

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Dave DeCoste
January 13th, 2020 at 12:07 pm
Commented on: 200113

3 rounds + 6 reps

Rx

M/41/5’8”/160

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Claire Fiddian-Green
January 13th, 2020 at 11:49 am
Commented on: 200113

To avoid waking my household, I subbed:

10 front squats 115#

10 one-foot-on-box HSPU

In 15 minutes I completed 5 rounds + 10 squats + 5 HSPU

(I should have added wrist stretches to my warm up)

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Lynette Scible
January 13th, 2020 at 10:58 am
Commented on: 200113

10 squat cleans w/55 lb barbell

10 dumbbell presses, 20 lb DBs


6 rounds + 2 squat cleans

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Sebastien Fitzpatrick
January 13th, 2020 at 10:42 am
Commented on: 200113

3 + 18 (78 reps) Rx

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Ben Schlief
January 13th, 2020 at 8:06 am
Commented on: Course Photos | Jan. 6-12, 2020

Drake, Artur, and Natalia were such a great team at our Level 1 in Warsaw. As an English speaker I was nervous about taking a course in Poland, but to my surprise Drake was American. Thankfully, for my Polish friends, Lukasz was there to translate every word. It was pretty amazing to see how they all worked together to make the weekend fun and educational. Drake was able to give very practical applications for information in the book, while Natalia and Artur gave flawless explanations/performances of all the movements. Thank you Drake, Artur, Natalia, and Lukasz for such an inspirational weekend!

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Craig Horton
January 13th, 2020 at 6:11 am
Commented on: 200113

RX


5RDs dead

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Brad Shupe
January 13th, 2020 at 4:27 am
Commented on: Course Photos | Jan. 6-12, 2020

Natosha and Senor Pablo presented a thoughtful, in-depth, and inspiring Level 2 course in Vernon hills, IL. The practical knowledge and methodology was well-delivered. The weekend absolutely flew by and I’m excited to get back in to the box to improve some people’s CrossFit experience. Thank you to you both!

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QiHui Xing
January 13th, 2020 at 3:51 am
Commented on: 200113
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Darcy Leslie
January 13th, 2020 at 3:14 am
Commented on: Course Photos | Jan. 6-12, 2020

I just finished my Level 2 at CrossFit Carbon in Vernon Hills, Illinois and it was such an amazing weekend. Pablo and Natosha were quite the pair! We learned, laughed and made new friends thanks to the two of them. I felt like their coaching style complemented one another and allowed for a rewarding weekend. I am grateful for the knowledge and feedback I gained from the two of them and the other coaches taking the course with me. I am excited to put to use what I learned this weekend and give my Hardware CrossFit family a great fitness experience. Thanks Pablo and Natosha!

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Beret Malmgren
January 13th, 2020 at 3:08 am
Commented on: Course Photos | Jan. 6-12, 2020

Fantastic weekend! Matt and Katie brought their "A" game to CrossFit Monrovia! Not a moment wasted in making us better coaches. Thank you so much for your energy and expertise!

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Katie Hogan
January 14th, 2020 at 2:45 am

It was great to work with you again Beret! Thank you for your questions and comments throughout the weekend - it really brought the course to life having you all speak to your experiences. Hope to bump into you again soon!

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Chip ONeal
January 13th, 2020 at 3:00 am
Commented on: Course Photos | Jan. 6-12, 2020

Abi, Jeremy, and Nicole conducted a fantastic Level I at Alamo City Crossfit in San Antonio, Texas. Abi's positive energy was infectious, Jeremy's focus was inspiring, and Nicole's depth of knowledge was phenomenal. This training was better than I expected, and I think most of my classmates would agree -- this team of coaches were the right mix of personalities and skillsets to optimize our learning experience! Well done!

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Abigail Grove
January 13th, 2020 at 6:52 pm

Chip!

I loved having you right up front all weekend long! I know you only have 6 months under your belt but it seems like you have been a part of the CrossFit community for ages. Thanks for spending the weekend with us!

Hugs,

Abs

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Steven Thunander
January 13th, 2020 at 2:42 am
Commented on: 200113

Globo scale: if you can't do HSPU due to globo rules or setup, sub heavy dumbbell shoulder press at about 60% of bodyweight total. For squat cleans sub hang squat cleans if using iron plates, with a load that you could do all 10 fresh without setting down the barbell. Hotel/congested gym sub is amrap 15 minutes of 15 strict press 35/50 dumbbells 15 squat cleans 35/50lb dumbbells.

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Il Xlll
January 13th, 2020 at 2:29 am
Commented on: 200113

4rds @60kg

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Chris Sinagoga
January 13th, 2020 at 1:49 am
Commented on: 200113

Champions Club Scaling Notes


RANT

Remember these workouts are designed to exceed the capacity of the fittest people on earth over time. There are plenty of people who can do this exactly as written but almost everyone would not get the best response from it. If you can't get 5 rounds unbroken then I'd look to scale this thing down.


PURPOSE

A simple combination of strength and endurance that will not feel good whatsoever if scaled well.


NEW TO CROSSFIT VERSION

Lower the weight on cleans and sub a :20 handstand hold for each round.


TRAINING SCALE

I think this could be a good one to keep the weights and movements as close to listed as possible. So dropping the reps to 5 and 5, then extending to 20 minutes might not be a bad idea. Weight should be the main factor, not technique, so keep cleans at a hang if need be.


PRACTICE SCALE

Drop the cleans to a weight you can do straight through, keep hspu the same, extend time limit to 20-25 minutes.


GROUP SCALE

Probably same or similar to the training scale, and I'd go with some kind of push-up/pike push-up/dumbbell press over handstand hold.


INJURY SCALE

Pick two movement variations (loaded or unloaded) you can do that would be difficult at 5 reps, then do the training scale. Extend the time limit or add reps if transition takes too long.


WARMUP

Box jump

Jump rope

Push-up (reverse grip)

Pull-up

Squat


GENERAL FEAR LEVEL: 7

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Chris Meldrum
January 13th, 2020 at 5:29 pm

Looks like a fun one. But I think even Games athletes will start to do singles on the squat cleans at some point.

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Bryan Rosen
January 13th, 2020 at 1:25 am
Commented on: 200113

GENERAL WARM-UP


3 rounds of 30-seconds of:

Single-unders

Pass-throughs with a PVC

Push-up to downward dog

Squat therapy reps


SPECIFIC WARM-UP


Handstand push-up

Half-kneeling dumbbell press, 10 reps per side

3 reps of 1 kick-up to handstand + 5 second hold

3 reps of 1 kick-up to handstand + negative

1-3 strict handstand push-ups


Squat clean

Perform 5 reps of each step with an empty barbell:

High hang muscle clean

Hang power clean + front squat

Deadlift + shrug

Clean


Build-up


Build to working weight by doing 3 rounds of 3 cleans and 1-3 handstand push-ups. Increase the load on the clean each round and perform a round every 2 minutes.

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Blayne Dayhoff
January 13th, 2020 at 1:22 am
Commented on: Course Photos | Jan. 6-12, 2020

Pablo and Natosha did an amazing job with our Level 2 at CrossFit Carbon in Vernon Hills, Illinois. They were a lot of fun, extremely knowledgeable, and just overall amazing coaches. They taught me so many valuable things that I can’t wait to work on so I can provide a better service to our members. Thank you so much for your time and for a great weekend!

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Juan Acevedo
January 13th, 2020 at 1:03 am
Commented on: 200113

INTENDED STIMULUS


Ouch! Keeping your cool is the mantra for the day. This is a long grind that should yield a good dose of reps. The aim is to have you at an average of ~3 minutes per round. However, we also want to preserve two things: a load in the cleans that is a little beyond what you would typically do, and strictness in the pressing. That does not mean you need to jump from 95 to 135. You can try 115, 125, or 120.7 if you are feeling picky. The point is to get you outside of the comfortable but to keep you within the area of a high volume of reps. In the strict handstand push-ups, you want something you can do with at most two breaks per round. Our options below offer different ways to scale that yield the same workload reduction per round. Check them out for ideas. This is some classic and demanding CrossFit for you. Get your mind right before you start and get ready to grind!


Keep your cool!


▶ OPTION 1


Complete as many rounds as possible in 15 minutes of:


9 squat cleans

9 strict handstand push-ups


♀ 105 lb. ♂ 155 lb.


OR


Complete as many rounds as possible in 15 minutes of:


10 squat cleans

9 strict handstand push-ups


♀ 95 lb. ♂ 140 lb.


WORKLOAD REDUCTION: 10% per round. A 20% reduction would be rounds of 8 reps, or rounds of 8 reps on the HSPU and 10 reps on the cleans at 125lbs and 85lbs, respectively.



▶ OPTION 2


Complete as many rounds as possible in 15 minutes of:


10 squat cleans

10 box handstand push-ups (one leg on box, one leg on air)


♀ 80 lb. ♂ 115 lb.


OR


Complete as many rounds as possible in 15 minutes of:


9 squat cleans

10 box handstand push-ups (one leg on box, one leg on air)


♀ 85 lb. ♂ 125 lb.


WORKLOAD REDUCTION: ~25% per round.


▶ OPTION 3

Complete as many rounds as possible in 15 minutes of:


10 squat cleans

10 seated strict dumbbell press


♀ 55-lb. barbell and 20-lb dumbbells

♂ 80-lb. barbell and 35-lb dumbbells


OR


Complete as many rounds as possible in 15 minutes of:


9 squat cleans

10 seated strict dumbbell press


♀ 60-lb. barbell and 20-lb dumbbells

♂ 90-lb. barbell and 35-lb dumbbells


WORKLOAD REDUCTION: ~50% per round.

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David Swicegood
February 2nd, 2020 at 6:21 pm

Wow was that tough


9 squat cleans

10 box handstand push-ups (one leg on box, one leg on air)

85 lb


5 rds with 2 mins to spare. Quit there! This one challenges two of my weakest areas - back and abs - plus one of my weakest forms - the squat clean. Went light on the weight for those reasons, and it paid off. Much better mechanics and ability to maintain awareness with lower weight — meaning more work was going to the right places and not injuring the wrong places. Neck a little tight throughout and need to get right side even better engaged, but a taxing abs productive workout.

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