CrossFit | 200415
Wednesday

200415

Workout of the Day

106

For time, fast and heavy:

21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters

If at home, modify with jugs or other heavy objects. Share your at-home modifications, loads, and time in comments.
Compare to 180507.

Georgia Ede: The Real Game Changer

2
ede
Watch

Comments on 200415

109 Comments

Comment thread URL copied!
Tim McManemy
May 26th, 2021 at 2:31 am
Commented on: 200415

15-lb DBs

Subbed 24 cal stationary bike


8:45

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Manchild Manchild
October 8th, 2020 at 9:08 pm
Commented on: 200415

35# dumbbells


11:53

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Kury Akin
August 18th, 2020 at 1:34 pm
Commented on: 200415

10:36 @35kg bb, 400m on m/c @3% (85kg man). No dbs.

(edited)
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Nate Gordon
July 11th, 2020 at 5:36 pm
Commented on: 200415

45# 10:10 PR


my wife did it with me using 15# for 10:17 also a PR on our 11th anniversary


one of my favorite workouts of all time

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Shawn Hakimi
June 8th, 2020 at 2:26 am
Commented on: 200415

25#; all I got


6:36 Rx'd

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Clint Michael
May 14th, 2020 at 1:10 am
Commented on: 200415

15:03

used 50# dumbbells

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Giuseppe Petrillo
May 7th, 2020 at 9:04 am
Commented on: 200415

8:24 9kg dumbbells

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Jeff Chalfant
May 6th, 2020 at 11:10 pm
Commented on: 200415

18:03 rx’d thrusted heavy and ran fast. And rested a lot including before and after all runs and midway through my 3rd.

50lb dumbbells 9-7-6/8-6-4/8-7

Can’t run fast after doing any thrusters let alone heavy ones so I rested enough to keep about a 6:40 mile pace.


Really afraid of this combination of movements...almost didn’t do this. Happy to report the 50lb thrusters weren’t as bad today as they were last summer on my camping trip. Maybe drinking less helps.


185/41/69”

(edited)
Comment URL copied!
Cy Azizi
April 29th, 2020 at 2:53 pm
Commented on: 200415

8:55. 25#

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Dan Kremer
April 27th, 2020 at 12:32 am
Commented on: 200415

55# DB 1.5 Pood KB


12:42

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Austin Binner
April 24th, 2020 at 3:28 pm
Commented on: 200415

9:36 RX

30# DB

Male 155 lb

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Colin Lamb
April 22nd, 2020 at 3:27 pm
Commented on: 200415

10:35

35# DB

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Park Hyunwook
April 22nd, 2020 at 5:42 am
Commented on: 200415

200422/87/48

400run-single under

25-30-35#

5'34"

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Ruthie Lloyd
April 21st, 2020 at 1:01 pm
Commented on: 200415

15# DBs

10:38

Comment URL copied!
Ralph Keeley
April 20th, 2020 at 1:27 am
Commented on: 200415

M/34/6'/175#


40-lb. dumbbells

8:20

Comment URL copied!
Morgan Greene
April 18th, 2020 at 8:45 pm
Commented on: 200415

95# BB thruster: 9:03

Comment URL copied!
Eros Sério
April 18th, 2020 at 3:11 am
Commented on: 200415

11:22


using a 24lb dumbbell, after a few days without training.


10/6/5

6/6/6

10/5

Comment URL copied!
Jeffrey Howard
April 17th, 2020 at 10:24 pm
Commented on: 200415

9:56 - 50-lb DB's


180507 - 9:48 - 50-lb DB's

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Joseph Amaya
April 17th, 2020 at 10:04 pm
Commented on: 200415

For time, fast and heavy:

21 dumbbell thrusters

90 seconds dumbbell row

18 dumbbell thrusters

90 seconds dumbbell row

15 dumbbell thrusters

90 seconds dumbbell row

25:43, 37.5 lb dumbbells

Comment URL copied!
Chris Meldrum
April 17th, 2020 at 9:20 pm
Commented on: 200415

8:12, with 35# Kettlebells.


Went lighter with the weight to make sure these were okay for the knee.  No issues.  Unbroken thrusters, and tried to push the pace a little on the runs.  Colin (12 yo) did this with me in 9:37 with a 20# barbell.  He crushed the runs but the thrusters crushed him.


47m/5'10"/180

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Erik Dresner
April 17th, 2020 at 2:35 pm
Commented on: 200415

8:28


35# DBs


thruster breakdown: 16-5/13-5/11-4

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Mikael Amnitsbøl
April 17th, 2020 at 12:47 pm
Commented on: 200415

27,5 barbell


8:52

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Jim McCary
April 17th, 2020 at 5:28 am
Commented on: 200415

11:11


  • 35# dbs


m/39/6’2”/210

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Coastie Nick
April 16th, 2020 at 11:55 pm
Commented on: 200415

Used 95# barbell instead of DB


10:29

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Christian Simpson
April 16th, 2020 at 10:37 pm
Commented on: 200415

35# DBs...11:13


Maybe could've done 45s

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Steve Ciccalone
April 16th, 2020 at 10:35 pm
Commented on: 200415

M/42/5-10/185

12:35

40# dumbbells

subbed 240 single unders for 400m run

Comment URL copied!
Guy Dufour
April 16th, 2020 at 9:22 pm
Commented on: 200415

45/M/200/5'9

Row instead of run

with 35lb Dumbbells

8'48

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Mickey Thames
April 16th, 2020 at 8:21 pm
Commented on: 200415

Done 4/16/20 Back was not up to moving yesterday


Finished 10:20

DB weight was 30# apiece

Broke set of 18 into 12 +6

Set of 15 into 9+6


Row machine 500m subbed for running

1:59

2:10

2:24

Were my splits

Comment URL copied!
Tony Ricke
April 16th, 2020 at 6:48 pm
Commented on: 200415

At home, for time. I don't have heavy weights, and we are getting 8" snow today, but I have a rowing machine! I did


500m row warm-up


21 thrusters

500m row

18 thrusters

500m row

15 thrusters

500m row


time: 11:30.83

8 lbs dumbbells


Male 250#, 6' 2", 51 yrs.

Comment URL copied!
Scott MacArthur
April 16th, 2020 at 5:49 pm
Commented on: 200415

10:40, at home. 40lb DB’s, 800m bike for run

Comment URL copied!
Christopher Voght
April 16th, 2020 at 4:46 pm
Commented on: 200415

For time, fast and heavy:

21 dumbbell thrusters

Run 400 meters

18 dumbbell thrusters

Run 400 meters

15 dumbbell thrusters

Run 400 meters


35#DBs

9:37

male, 170#, 43

Comment URL copied!
John Rossetti
April 16th, 2020 at 3:20 pm
Commented on: 200415


55 YOM 5’6” 212


For Time


21 X 35lb DB Thruster unbroken , 400m run

18 X 35lb DB Thruster 12/6, 400m run

15 X 35lb DB Thruster 10/5, 400m run


12:47

Comment URL copied!
Myles Lance
April 16th, 2020 at 3:08 pm
Commented on: 200415

10:07

1 1.5 pood kettlebell

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Jim Rix
April 16th, 2020 at 2:41 pm
Commented on: 200415

With 35# DBs and 500m rows

12:08

A little slower, but heavier, so I'm OK with that


180507: Thrusters using 35 and 23# DBs (a 20 and a 3 in each hand)

21 thrusters, 13 w/ 35s, 8 w/23s

450ish run

18 thrusters, 13/5

450ish run

15 thrusters, 15 w/ 35s

450ish run

11:45

next time: all reps w/ 35s


170101: 11:39 with 35s and 20s, but fewer reps w/ 35s/more with the 20s

160210: 13:00 w/ 85# barbell

Comment URL copied!
Viktor Wachtler
April 16th, 2020 at 1:14 pm
Commented on: 200415

20kg kettlebells

14:05

43/1.78m/77kg

Comment URL copied!
Leandro Lopes Morais
April 16th, 2020 at 1:05 pm
Commented on: 200415

10kg DB

run 200m


15:00


it's the beginning

Comment URL copied!
Brandon Myers
April 16th, 2020 at 12:52 pm
Commented on: 200415

9:54

30lb DB

Comment URL copied!
Nicola Ameno
April 16th, 2020 at 12:51 pm
Commented on: 200415

20kg DB

11:00

Comment URL copied!
Kyle Hicks
April 16th, 2020 at 12:36 pm
Commented on: 200415

30# DB

100 S.U.’s (Working on form; can’t do D.U.’s yet)

9'55"

M/35/5'9"/175#


doing work out today because I had to take a rest day yesterday

(edited)
Comment URL copied!
Christopher Scott
April 16th, 2020 at 11:31 am
Commented on: 200415

8:45 with 35 lb DB

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Geoffroy Castelnau
April 16th, 2020 at 9:38 am
Commented on: 200415

7:15

Subbed 400m run with 160 single-unders / DB thrusters with 2x 9.5kg DB

M / 41yo / 176cm / 71kg

Comment URL copied!
Ivo Maag
April 16th, 2020 at 6:33 am
Commented on: 200415

12:00 minutes with 35kg barbell :)

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Byron Hills
April 16th, 2020 at 4:25 am
Commented on: 200415

Rx - 11:16

40# DB’s

sets: 19/2 - 9/9 - 8/7

(edited)
Comment URL copied!
McCabe Coats
April 16th, 2020 at 1:36 am
Commented on: 200415

8:58


75 lb sandbag thrusters

Comment URL copied!
Clark Perez
April 16th, 2020 at 1:35 am
Commented on: 200415

30# DB

400m Run

10'56"

M/37/5'9"/205#

Comment URL copied!
Matthew Fahrenkopf
April 16th, 2020 at 1:11 am
Commented on: 200415

9:35

35# DBs

Comment URL copied!
Jon Wilson
April 16th, 2020 at 12:24 am
Commented on: 200415

45lb db’s

13:58

Comment URL copied!
Steven Odom
April 16th, 2020 at 12:01 am
Commented on: 200415

Used a ~85lb sandbag for thrusters.


=10:08

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Tom Cuff
April 15th, 2020 at 11:58 pm
Commented on: 200415

12:45, scaled. Only have one 50# DB at the house so I threw on a 20# weighted vest and did 1 arm thrusters (21-18-15 total). Did runs as prescribed. Oi that was painful but good. Goal was to go unbroken on the thrusters and run faster than I wanted to each time. Broke the last set of thrusters up but really sold out on the runs.

Comment URL copied!
Blas Raventos
April 15th, 2020 at 11:51 pm
Commented on: 200415

At 94kg and 76 y My dad did 5/5 then 4/4 then 3/3 single arm 2kg sb thruster followed by 40 jumping jacks in 9 min 30 . At 75 kg and 72 y My mom did 7/7 5/5 and 3/3 with 4kg also followed by 40 jumping jacks in 7 min 55 . At 74kg and 35y I did 11/11 9/9 and 7/7 single arm 24kg kb thruster followed by 100du in 7:35. 400m undoable as in bsas we are not tet allowed to go outside without a formal gov clearance. Great workout!.

Comment URL copied!
Patrick Costello
April 15th, 2020 at 11:27 pm
Commented on: 200415

11:28

95 lb barbell

Comment URL copied!
sandy francisco duran perez
April 15th, 2020 at 11:19 pm
Commented on: 200415

2xDB 50lb

21 Thruster

400m run

18 Thruster

400m run

15 Thruster

400m run

8:22:56

Comment URL copied!
Tom Cuff
April 15th, 2020 at 11:58 pm

Dang, that’s quick!

Comment URL copied!
Sam Meixell
April 15th, 2020 at 11:18 pm
Commented on: 200415

30# DBs - 16:50

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Richard Foster
April 15th, 2020 at 11:12 pm
Commented on: 200415

9:54


35lb K/bell

2:00 run in place per round

Comment URL copied!
Troy Bruun
April 15th, 2020 at 11:06 pm
Commented on: 200415

35lb KB’s

8:34

Comment URL copied!
Tripp Starling
April 15th, 2020 at 10:35 pm
Commented on: 200415

35# dumbbells

broke thrusters up

11/10

9/9

8/7

9:02

Comment URL copied!
Carol Marks
April 15th, 2020 at 10:07 pm
Commented on: 200415

14:49


15# DB so I did each round unbroken


Lungs suck right now. Walked most of the run.

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Jose Gonzalez
April 15th, 2020 at 10:04 pm
Commented on: 200415

20kg plus 60” Stubby Axle (about 64lbs)


13:08


Thank you Crossfit!!

Comment URL copied!
Stacey Thompkins
April 15th, 2020 at 9:39 pm
Commented on: 200415

M/45/6'2"/185#


Used 35# KB's

8:18

Comment URL copied!
Ross Drawbaugh
April 15th, 2020 at 9:29 pm
Commented on: 200415

3.22mi run 24:37


10min rest


WOD

9:28

30#DBs

485m (lap around the block)

Comment URL copied!
Shane Azizi
April 15th, 2020 at 9:03 pm
Commented on: 200415

11:04 Rx

45lb dumbbells

(edited)
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Alessandro Michetti
April 15th, 2020 at 8:31 pm
Commented on: 200415

21 KB Thruster (for arm: 7/7/7), 400m run

18 KB Thruster (for arm 6/6/6), 400m run

15 KB Thruster (for arm 5/5/5), 400m run

used KB 16kg

Time: 9:41

(edited)
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Scotty McCartney
April 15th, 2020 at 8:30 pm
Commented on: 200415

2x35# to make more of a sprint (14/7; 11/7; UB). Will do 50# next time (ugh!).

8:41

m/48/5'11"/198#

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Phillip Strubbe
April 15th, 2020 at 8:24 pm
Commented on: 200415

20:25 43kg BB, 450m run

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Charlie Pokorny
April 15th, 2020 at 8:05 pm
Commented on: 200415

11:09 with 50-lb DBs

Worn out from last two days.

Runs were on uneven terrain and were not "fast" - calf-strain recovery in process

Hello rest day!

m/51/5'11"/200#

(edited)
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Mike Andridge
April 15th, 2020 at 7:59 pm
Commented on: 200415

35# kb thrusters

12:23

m/50/175

compare to was

12:10 with same

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Daniel Robinson
April 15th, 2020 at 7:35 pm
Commented on: 200415

11:52

35lb. DBs

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Alina Weidlich
April 15th, 2020 at 7:15 pm
Commented on: 200415

Ouch! but great warm-up suggestions! Thank you for this.


barbell thrusters 65# (unbroken 💪🏻)

400m on assault runner

10:52


F/31/158cm/61kg

(edited)
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Matt Bischel
April 15th, 2020 at 7:13 pm
Commented on: Georgia Ede: The Real Game Changer

"And epidemiological studies — and I've read many, many, many of them —

is they are not scientific experiments. They’re questionnaire-based wild guesses

about connections, possible connections between foods and diseases, and when

they're actually tested in clinical trials, they're wrong at least 80% of the time. So

they're really not worth reading."


Could not be more relevant than in is this moment.

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David Suri
April 15th, 2020 at 5:23 pm
Commented on: 200415

Nice workout.

40lb dumbbells.


12:44

(edited)
Comment URL copied!
Steve Day
April 15th, 2020 at 5:11 pm
Commented on: 200415

9:50

21 thrusters @ 45# KBs

18/15 thrusters @ 35# DBs


I hate thrusters.

Comment URL copied!
Steve Day
April 15th, 2020 at 7:41 pm

Devin: 8:34 w/10 lb DBs

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Terra Cahill
April 15th, 2020 at 4:45 pm
Commented on: 200415

21 DB Thruster, 400m run

18 DB Thruster, 400m run

15 DB Thruster, 400m run


Used my gallon water jugs for the thrusters and split the 400m runs into 200m run/200m walk; all with the doggo.


14:50

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Jake Parry
April 15th, 2020 at 4:34 pm
Commented on: 200415

11:00 Rx #40 dumbbells

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Tony Oxley
April 15th, 2020 at 4:33 pm
Commented on: Georgia Ede: The Real Game Changer

Piggybacking on this, there is a great review of the film by Layne Norton. It is a long read, but a good one: https://www.biolayne.com/articles/research/the-game-changers-review-a-scientific-analysis/

Comment URL copied!
Dale Trueman
April 15th, 2020 at 4:32 pm
Commented on: 200415

Ouch. 50lb DB

14:22

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Mohamed El-yazid Boubidi
April 15th, 2020 at 4:27 pm
Commented on: 200415

10' with dumbbell (at home with childrens :))


21 dumbbell thrusters

Run 400 meters

18 dumbbell thrusters

Run 400 meters

15 dumbbell thrusters

Run 400 meters

Comment URL copied!
Corinna Ledford
April 15th, 2020 at 3:50 pm
Commented on: 200415

9:15 20# DB unbroken

Comment URL copied!
Omar Fakhrou
April 15th, 2020 at 3:21 pm
Commented on: 200415

10.32

nice workout

Comment URL copied!
Michael Arko
April 15th, 2020 at 2:30 pm
Commented on: 200415

31lbs DBs, 9:32


broke the 18 at 12+6 — 21 & 15 unbroken

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Eric O'Connor
April 15th, 2020 at 2:10 pm
Commented on: 200415

This is a nasty workout. Attempt a fast pace from the onset of the workout and attempt to hang on. Faster times will be sub 8 minutes and a great goal is for everyone to perform a variation that allows for successful completion in under 15:00. 


Dumbbell Thruster: Being that the description says “fast and heavy”, I will take this to mean that the rounds should be able to be completed unbroken but provide a significant challenge. It is also okay to have 1 short rest break on each set. For athletes where the volume is too high, reduce the reps each round. 


Run: You can really pushing the runs on this workout and most people can hit this up as prescribed. With that being said, if you think you might go longer than 2:30 on the initial run, think about scaling the distance, however I will encourage most people to hit this up. 


Equipment Limitations: Consider the following options if you are limited on equipment:

Run: If you cannot run outside consider performing 150 single-under or 100 jumping jacks for each run. If you have a rower, row 500m on each interval. If you have an air bike or bike erg then general recommendation will be 1k for guys and .8k for women.


Dumbbell Thruster: This movement can easily be performed with some sort of bag or loaded backpack. Increase the reps if the load is light. If for some reason, there is no object available consider performing a jump squat. 

Comment URL copied!
Charles Meyers
April 15th, 2020 at 2:09 pm
Commented on: 200415


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Charles Meyers
April 15th, 2020 at 2:08 pm
Commented on: 200415

13:08 300 meter run on assault air runner

35 lbs dumbbells 👍

love the

WOD'S YOUTUBE PLAYLIST (DO WATCH

I really enjoy listening to Greg Glassman

in my opinion Crossfit mirrors life and how it makes the quality of life so much better!

(edited)
Comment URL copied!
Ron Chausse
April 15th, 2020 at 2:00 pm
Commented on: 200415

45lb dumbbells

400 m run with a slight hill


10:58


21 unbroken, 9/9, 8/7


M/30yo/6ft/213lbs

(edited)
Comment URL copied!
Richard Dupell
April 15th, 2020 at 1:38 pm
Commented on: 200415

50#

400m

8:50

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Cahba Kingwood
April 15th, 2020 at 1:26 pm
Commented on: 200415

9:34 m/43 25# DBs

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Randy Crooker
April 15th, 2020 at 12:55 pm
Commented on: 200415

10:02 35lb dumbbells

m/34/175lbs/5’-10”

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Nicole Deaver
April 15th, 2020 at 12:50 pm
Commented on: 200415

11:06

25# DBs

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Nicole Deaver
April 15th, 2020 at 1:24 pm

Am I the only one that gets slightly lightheaded when doing thrusters? Although, I also do if I’m in a squatted position for longer than 10 secs. 🤔

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Jake Parry
April 15th, 2020 at 4:42 pm

Yeah I have to make sure I take a breath every rep or else I get lightheaded too

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Paul Greene
April 15th, 2020 at 12:45 pm
Commented on: 200415

10.07

17kg DB

400m run


i felt so slow on the run...

Comment URL copied!
Mikey Barnard
April 15th, 2020 at 11:57 am
Commented on: 200415

First WoD ever. Pulled the Trigger today!


Worked with what I had.


15lb/Treadmill


11:29:61

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Jessica Kroenke
April 15th, 2020 at 12:01 pm

Congrats!! Keep up the good work!

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Mike Andridge
April 15th, 2020 at 8:01 pm

Welcome!!

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John Clarke
April 15th, 2020 at 11:25 am
Commented on: 200415

30lb dumbbells


7:02


M/36/5'9/155


Seems I also did 170101 - 14:16 with 35lb dumbbells and a treadmill at globo. 30lb dumbbells are the heaviest I have so far in the new garage, need to work on that.

(edited)
Comment URL copied!
Patti Shutt
April 15th, 2020 at 11:17 am
Commented on: 200415

12:08- 30#db/1k BikeErg

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Michael Stefanski
April 15th, 2020 at 9:59 am
Commented on: 200415

40#, 12:31

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QiHui Xing
April 15th, 2020 at 6:47 am
Commented on: 200415

174cm/75kg/29age.

25kg dumbbell: 8'40''.

https://youtu.be/Hu3K2FTZbU8


Comment URL copied!
Eric Maciel
April 15th, 2020 at 4:17 am
Commented on: 200415

Some CrossFit history for you guys, this was the first programmed/published workout on crossfit.com February 10, 2001.

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Greg Fairbanks
April 15th, 2020 at 4:08 am
Commented on: 200415

200m runs

35# each db thrusters

10:50


lungs...that’s all i have to say about that...

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Jamie Moffatt
April 15th, 2020 at 2:01 am
Commented on: Egg and Avocado Breakfast Bowl

Great recipes great ideas. Can you add the macro information when posting?

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Juan Acevedo
April 15th, 2020 at 1:02 am
Commented on: 200415

INTENDED STIMULUS

This workout is a historical piece. This is 010210. It is crossfit.com's first posted workout. You get to do it today, nineteen years later. Imagine what this workout meant in a world that only understood human movement as cardio or strength. It was revolutionary then, and it is still today. It is a beautiful couplet. Today the scaling is simple. Choose the most massive weight you think you can manage to do unbroken for the three sections. Choose a distance in the run that you can push, not survive, push (2:00 or less). The aim is to get this workout in the 6-8 minutes window. Remember the original way to score this workout was by a composite of the percentage of load in the thrusters compared to your body weight and your time. This scoring was trying to capture the essence in term of fitness of what "fast and heavy" really meant. Today let's celebrate CrossFit! PUSH!


WOD'S YOUTUBE PLAYLIST (DO WATCH)

(edited)
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David Swicegood
April 18th, 2020 at 9:29 pm

40 lb duffel bag (heaviest I could make it).


12:48

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Steven Thunander
April 15th, 2020 at 12:47 am
Commented on: 200415

Globo/home scale: If you can't run sub either 500m row, 25 calorie assault bike or 1000m bike erg. 20 burpees or 60 double unders also work. For the thrusters, keep it something you could do in 2-3 sets fatigued, or if fresh in one set. If you have lighter implements you may want to consider increasing reps on your thrusters if you know you can move that weight well, or consider using an odd object. Some things I have used in the past for thrusters include kettlebells, a sandbag, a rock, and a case of bottled water. Get creative.

Comment URL copied!
jeff varsovia
April 15th, 2020 at 1:49 am

Thank you sir for the Bike Erg scaling. Can't run so I just subbed in the Bike Erg for the run!

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Bryan Rosen
April 15th, 2020 at 12:40 am
Commented on: 200415

GENERAL WARM-UP


1 round of:

10-m high knees + 200-m run

10 inchworms with a push-up

10-m butt-kickers + 200-m run

20 air squats

10-m side shuffle, right + 200-m run

20 strict press with a PVC

10-m side shuffle, left + 200-m run


SPECIFIC WARM-UP


Dumbbell thruster

With a pair of light dumbbells, perform 5 reps of the following progression:

10 front squats

5 dip and hold

5 dip and drive (slow)

5 dip and drive (fast)

10 push press

5 thrusters pausing at shoulders

5 cycled thrusters


Practice

2 rounds of:

3 thrusters with medium-to-heavy dumbbells*

100-m run

*Increase dumbbell weight to intended workout weight.


AT HOME VERSION

For time:

21 backpack thrusters

120 high knees

18 backpack thrusters

120 high knees

15 backpack thrusters

120 high knees

Comment URL copied!
Daniel Robinson
April 15th, 2020 at 7:38 pm

Thanks Bryan for the warm-ups.

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Chris Sinagoga
April 15th, 2020 at 12:14 am
Commented on: 200415

Champions Club Scaling Notes


RANT

Ugh, another opportunity to go to "that place" if we want to. This is a combo that you can always do a little more if you want to.


MAIN DECISION

Do you want to?


NEW TO CROSSFIT SCALE

3 rounds of:

Run 400 meters

30 dumbbell thrusters (very light weight)


WHAT ABOUT THE MOVEMENTS

Squatting/upper body pushing - upright torso demand, losing a bit of connection on the descent, core-to-extremity timing, overhead, open-circuit (dumbbells as opposed to bar)

Locomotion - sprint, unilateral loading, skill (using gravity)


WHAT ABOUT THE REPS

Only 3 400m runs means they need to be fast like the description says. Only descending by 3 on the thrusters means you might need to pick a weight that you'll have to put down once per set


LEARN HOW TO COOK

Figure out how "heavy" and "fast" you want this one. If you want like a 21-rep max weight, then might not be a bad idea to add in a rest between each round. You could also make this more of a stamina piece and do 1200m run and 54 dumbbell thrusters for time. As listed, this will give you a mean dose of both.


I DON'T WANT TO COOK, JUST GIVE ME FOOD

As listed. Pick something that will make you set it down once per round (or just run faster so the weight feels heavier)


GENERAL FEAR LEVEL: 8

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