4 rounds for time of:
15 GHD sit-ups
30 thrusters
45 double-unders
♀ 45 lb. ♂ 65 lb.
Post time to comments.
Compare to 180619.
Scaling:
This workout is light and quick. The dose of GHD sit-ups is relatively low, so this is a good opportunity for intermediate athletes to get some exposure to the GHD. Beginners should stick with AbMat sit-ups. Reduce the load on the thrusters so you can do 30 unbroken.
Intermediate Option:
4 rounds for time of:
10 GHD sit-ups
30 thrusters
45 double-unders
♀ 35 lb. ♂ 45 lb.
Beginner Option:
3 rounds for time of:
15 sit-ups
30 squats
45 single-unders
Comments on 210127
117 Comments
18:00 with sit-up
20:08 RX
M/42/5’9”/195#
CFWUx2 10*45thr 1*65thr
23:54
CFWUx2 10*45thr 1*65thr
23:54
Thrusters broken 15-10-5 (12-10-8 rnd 4)
RX 15:34
It looks like this individual in the demo is putting their back or lower back in hyper-extension, this seems unhealthy. Can you elaborate or educate me on this?
I would like an answer to this as well. Im observing that obviously this is only optimal once you have demonstrated that you have full capacity through the full range of motion. Before you even allow an individual to move into a degree of Flextion past the neutral mid line.
From this then I expect your building that capacity past that normal range of motion! - obviously this hyper extension is based on your level of experiance and ability with this movement.
Thoughts?
24:35 Rx’d
14.03 scaled
subbed:
8 KTEs
16 thrusters, 20# dbs
24 TJs
12:31
19
Abmat SU: 15:34
M/50
RX x2 rounds
5:52
(#2 COVID shot yesterday. Bit dizzy)
14:53 with 45lbs. Rx’d otherwise. Last time 18:23 with same scaling. Still not a quick workout for me! Went unbroken on thrusters round 1, 20/10 rounds 2 and 3, 12/10/8 round 4. Double unders were ugly all rounds (had to tie a shoe round 2) and fell apart due to fatigue on rounds 3/4, even had to redo the last rep. All cardio.
180/41/69”
M/35/6’/178#
16:00 Rx
M / 36 / 84kg
13:58
Rx’d until second set where I substituted GHR sit-ups for floor sit ups. (Back getting tight)
23:07
Janda Sit UPs
65 lb
Thruster rounds
1) 30
2) 15/15
3 & 4) 20/10
15:12 rx
180619 - 13:48 (GHD w/exercise ball)
M/25/5'8"/155lb
CrossFit AFK
12:14 - Rx
RX, 14:50
Rx goal:
12:32
Actual:
Intermediate
14:24
Avg round time:
3:36
20:42
subbed 25# DB thrusters due to ceiling height
Still can’t do double unders and no GHD access today so
4rds
15 Decline Sit-ups
30 thruster @65 lbs
135 singles
rd 1: 4:02
rd 2: 4:31
rd 3: 4:25
rd 4: 4:18
17:17
4rds:
15 Ab-Mat
30 45lb barbell
90 singles w Thai rope
12:53
Sc to abmat SU/45#/90SU
15:47 (3:21/4:14/4:14/3:58)
16:03 s
10 GHD
30 thrusters 15# (shoulder injury)
45 DU
F/24/5’5/140
Subbed to reg. Situps with 5# bumper
20 thrusters at 45
19:31
So. Painful for me
14:00 rx
M/45/185 RX 15:03
15 abmat situp
30 thruster 20kg (barbell)
100 single unders
17:30
sit ups 16:57
M/53/5'9/150
21:06
15 abmat sit-ups
30 thrusters @45
45 du
Rx’d 16:12
180619: 17:22
rx’d: 17:59
27:05 - sit-ups to just beyond parallel/45# thrusters/45 dbl. unders
H - 11:30 - 15 decline bench sit-ups/8# DB thrusters/90 jumps onto 45# plate
M 50/190/6’
14:34 @#45 with 15 t2b instead of ghd.
35/M/6’4”/262
21:27
*thrusters 20-10
35/M/6’4”/262
21:27
thrusters 20-10
M/48/165
24:48
subbed ghd for anchored and weighted sit up with 15# db. Otherwise Rx
4 rounds
15 sit-ups on bench
30 thrusters 65lb bar sets of 10
100 jumps
20:22
That slick the AIR out of me
RX.
18 min RX
Subbed GHD with garage GHD (stack of four 45's with yoga blocks on top). Did 90 singles instead of 45 DU's. Thrusters as RX'd. The thrusters went unbroken on round 1 to lots of broken on round 5. Let it beat me mentally.
16:20
Also, starting to feel like I will never get DU's. Practice every time they are listed and cannot find a rhythm for the life of me. One of my goals for 2021.
18:34 at Intermediate scale option.
10 GHD to horizontal
30 thrusters 65lbs
90 jump rope
4 rnds
19:04
17:11. 5 min faster than last time when I cut ghd down to 10 for rounds 3&4. Did DB equivalent 25’s for thrusters.
15:02
12:00 RX
💪🏼💪🏼
4 rounds in 17:58 of:
15 Ab-mat sit-ups
30 thrusters, 45#
45 single-unders
M/40/5’10”/174#
14:57 - Subbed 25# weighted sit ups for GHDs.
15 hollow rock
30 DB thrusters, 20lbs
45 double under
11:58
4rds: 10:34
15 GHD Sit-ups (to parallel)
30 Thrusters (45lbs)
45 DU’s
that was a lung burner for me
did in garage with no heat at 3 degrees F
That's moving especially in that chilly air, way to go!
M/36/5'9"/188
4 RFT of:
15 situps, feet elevated
30 45# thrusters
45 double unders
Time: 21:29
Last round...was a battle.
Intermediate option
22:23
Intermediate with 45 SU
13:09
29:31
AbMat besides GHD.
Single Arm Kettlebell Thruster @ 20kg
Very slow, but very happy. It was my first totally double under Wod.
Brazilian male, aged 43.
27 min. Outside in the pouring rain. No Jump Rope. 4 RFT of 15 GHD SU, thrusters (@ 45#s) & push ups. Yesterday, I did 150 wall balls & 50 MU for time. Legs & shoulders were not happy with me today.
Subbed 30 regular sit ups for GHD. Thrusters at 45#
Lost my double unders on round 3 for some reason but got them back on round 4.
21:50... slow, but had to break the thrusters up sorry. Still got a great workout!
14:30
20 abmat sit-ups (no ghd I’m garage)
30 thrusters at 35lb
45 double unders
4 rds:
15 AbMat SU
30 Goblet Squats @ 35lb know
45 mtn climbers
12:39
M/55/6’0”/181
4 RFT of
15 GHD
30 Thruster (65 lbs)
45 DU
Rx (masked):15:54
4 rounds of:
15 abmat situps
30 thrusters #45 bb - 1st round unbroken, then had to break 15/15 after
90 single unders
17:02
16:56
120 thrusters suck at any weight.
#scaled
4 rounds for time of:16:08
15 sit-ups
30 thrusters 45lbs
45 double-unders
Round times
R1 | 02:55 |
R2 | 04:28 | +93 s
R3 | 04:30 | +2 s
R4 | 04:14 | -16 s
M/49/5'9"/157
Modified to...
4rft of
15 sit ups
30 thrusters @45#
22*(4su+1du) +4su
2:50+3:44+3:54+3:24=13:54
23:33 RX
had to break on the thrusters. So sorry.
Modified / scaled to:
4 rounds for time of:
15 GHD sit-ups from bench
30 DB thrusters | 2x 9,5kg DB
45 lateral jumps over DB
SCORE: 17'35''
Thought it would be easier, but thrusters finished me...🤕
5 km run in the morning
18:04 Rx
Sluggish!
m/52/5'11"/200#
9:48
13:03 Rx
compare to 180619: 14:13
Nice work!
Scaled to 4 rounds of:
15 incline situps
30 2x30#DBs thrusters
135 SUs
12:20
Ab mat sit ups doubled the number and substituted toe taps for double unders. Forgot to time
Mean bait n switch trick, HQ!! 😱
OHS 5x3reps 15/20/30/35/45 then
3 r/t of
15 Ab-mat sit-ups
30 squats
50 single-unders
8:40
Finally seeing progress correcting the ATP, hip twist and alignment and nearly frozen t-spine mobility. It’s tougher than doing WODs but hoping it leads to less pain. Body is relearning how to do nearly everything, so going easy. Jumping rope was much easier this time and didn’t seem so foreign.
2 rft
15 Sit-ups (40# mb)
30 Thrusters (30# db’s)
45 Dubs
14:09
4 rounds for time of:
15 incline sit-ups
30 thrusters (45#)
90 single- unders
14:28
Compare to: 18:23
20:05
Abmat situps
65lb Thrusters
45 DU
35/M
13:13 RX
one set thrusters round one. 20/10 the other three rounds.
didn’t one set the dubs til the last round 🙄
Intermediate scale
12:56
Last time was 13:19 but did single unders. Started 1 rd RX, but realized the thrusters were going to crush me and lose the workout's intent. Restarted the clock for the 4 rds.
As rx’d, 14:54.
Light weight and high reps…ugh. Went as well as can be expected. GHDs just season the meat here. Unbroken thrusters in round 1, then broke 20-10. Dubs were rough – have been recently – but found the groove in the last round, allowing me to sneak in under 15.
47m/5'10"/190
3 rounds
15 sit up
20 thruster 45#
60 S/Us
9:56
wanted another round but work got in the way this time
Subbed/Scaled
4 RFT:
15 AbMat Sit-Ups (20-lb. MB)
30 Thrusters (45-lb.)
45 DU’s
17:40
M/34/5'7"/76kg
equipment: kb 20# only
3 rounds for 0:32:41.41 minutes of:
15 AbMat sit-ups
30 goblet thrusters
30 single/15 double-unders (double every third)
end 🥵😸☺️
Diamond sit-ups as no ghd
15.58
fair play to those of you doing unbroken thrusters...
45lbs thrusters
14:47
Scaled 4RFT
15 Butterfly sit ups
30 Thrusters @ 20kg
45 Single unders
12.15min 😅👍
Intermediate scale
18:14
3:33/4:32/5:20/4:48
M/46/6'2"/185#
Women's rx'd
13:05
HQ got me on this one.....
Did the OHS
115/125/130/140 (2)/125
8 GHD's betwn sets--felt dizzy/lite headed
m/50/175
wrists didn't want to do thrusters after ohs:)
So I didn't dream up the OH Squat workout? That's what I was planning to do but now I see they changed it.
I saw this last night as well, this morning I thought I must have opened to an old day when I saw it was different
I was also preparing for the OHS workout; but happy to see the change!
Rx 16:47
Had to choose between make-shift garage GHDs or Thrusters b/c I only have 1 barbell.
So...subbed 15 T2B for GHD and scaled Thrusters to 45#
21:03
First 2 rds T2B were unbroken. Thrusters on all rds were unbroken. DUs were, well...not. Not pleased with performance today. Just couldn't get into a rhythm (especially with DUs), and I just felt flat out sluggish. Live to fight another day.
Subbed/scaled:
15 toes to bar
45lb thrusters
45 seconds double under practice
17:45
18:00
4rnds
15 abmat sit-ups,
30 thrusters (2x20kg/2x10kg) --> series off 15reps each time
45 SU
RX - 14:00
Did this about 10-15 minutes after Lane since I missed yesterday. Shoulders are on fire
14:32 Rx
thrusters were mentally tough today but happy I did this one!
M/28/6’1”/200lbs
Beast mode!
15:58 Intermediate
39/F/135
9:53 RX
Yikes!
Lee, I’m sure I speak for alot of us posting here when I say (beg?) please start posting videos! I/we want to SEE what’s possible on these WODs!
Hi Kevin, there’s people who
will go a lot faster than that! I’ve been a competitive CrossFitter for 11 years, I started with mainsite and have come back to it for some structure during lockdown. I don’t like videoing myself unless I have to, there’s plenty of me on YouTube though. Great effort on your WODs, keep training hard 👍🏼
Rx: 14:27
RX:12'32''.
https://youtu.be/d-nnkAp2nQg
16:00 RX
thrusters breakdown
1)30
2) 10+10+10
3) 15+10+5
4) 15+10+5
Recovering from a back injury (hurt it on the thruster/DB snatch/burpee wod)
3 rounds:
15 sit-ups
30 air squats
90 single unders
(6:56)
Rest 5 minutes
3 rounds:
30 second plank
30 lunges
45 double unders
(5:50)
Champions Club Scaling Notes
RANT
Nothing to rant about
WHAT ABOUT THE MOVEMENTS
GHD sit-up - pulling from the hips with extra load on the midline
Thruster - jumping with light weight and about as much range of motion as possible, also an emphasis on pushing (lower and upper body)
Double under - jumping with elasticity and an accuracy factor
MAIN DECISION
Do I have enough stamina/skill to make 4 rounds a good enough dose?
TECHNIQUE SCALE
As is, but do AMRAP in 20 minutes
CONSISTENCY SCALE
Mush everything together into 1 round
INTENSITY SCALE
Scale this thing so everything can be unbroken
INJURY SCALE
Check the what about the movements section and pick two themes listed and make an AMRAP in 20 out of it. For example, if it's a knee injury, then try 15 knees to elbows/toes to bar, 15 strict press, 20 minutes
MY STUFF
Did a different workout. I'll hit this one tomorrow.
GENERAL FEAR LEVEL: 7
4 rft
15 situps
30 thrusters @20kg
45 du
Round times
R1 | 03:20 |
R2 | 03:22 | +2 s
R3 | 04:12 | +50 s
R4 | 03:55 | -17 s
total 14:49
Mirella Miranda
Round times
R1 | 03:55 |
R2 | 04:46 | +51 s
R3 | 04:28 | -18 s
R4 | 04:43 | +15 s
total 17:55
Not sure what qualifies as reasonable for your situation.... try declined sit-ups (with or without a weight/medicine ball), sit-ups off a plyo box/ bench with feet anchored, toes to bar, knee raises (with or without weight), or Ab-mat sit-ups (with or without weight)?