In 15 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.
♀ 185 lb ♂ 275 lb
Post total completed to comments.
Scaling:
Choose a load that is challenging but that you can complete unbroken for the first few rounds. As the reps and distances increase, plan on smaller sets with short breaks to maintain intensity for as long as possible.
Intermediate Option:
In 15 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.
♀ 125 lb ♂ 185 lb
Beginner Option:
In 10 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.
♀ 75 lb ♂ 115 lb
Comments on 220117
51 Comments
CFWUx2 10*45/95/135*2 185*5
5r +6dl
223lbs
9rds + 1 deadlift
185 lbs
next day, morning
wu: bike, scales
skill: upload
wod: amrap'15
1,2,3,4,5,6, ...
dl 105 kg
10,20,30,40, ...
sec echo bike cal
9 rnds + 1:10 echo
total cal: 86
post: echo, bike
8 deadlifts plus 275 meter run
Rx’d
9 D.L + 200mts 80kg
8 complete + 9 dl 200m
After WOD completed 9 10 11 and just 12 dl
Male Rx 24y 83kg 175cm
8 complete rounds plus 9 deadlifts and 318m. Deadlifts unbroken. I think I did a little more running in round 9 this time. Heel striking and slow runs due to Achilles’ tendon insertion pain. If memory serves me correctly I did about half the running in round 9 last time. I couldn’t find the comment I posted the last time this came up. Fasted, but with caffeine.
182/42/176cm.
Finished 12 deads at 275
Rx
7 Deadlift + 250mts
6 rounds. 205# to 5s then 185#. Ran halfway up drive and back.
JonNYC
225# DL and Row instead of run
completed round of 9
M/26/5'8"/160lb
CrossFit AFK
8+14 - Rx (9 deadlifts and 5x50meter down and backs. Ran on a 25meter lane inside, back and forth.)
80# dbs, and 50m -> 0.03 miles
7 1/2 rounds + 0.08/0.24 of run
Sub 3:1 echo bike for run, 275#...
6 rounds + 7/0.51 of 0.63 mile
M, 47, 137 lbs, 5’-6”
As Rx (275) completed 8 reps and 400 m run.
I did this at/ inside of a 100m indoor track at my YMCA. It’s a good set up but the track was super used and I had to slow down and go around people quite a bit more than I would have liked (and working out in a MetCon while wearing a mask just sucks).
I did wear a belt for the workout but really only tightened it up at the 5th rep round.
Good workout. I did this right after playing pickleball for about 2 hours early this morning. I did stretch and warm up and did some warm up sets with 135,185,225,255 each x7 reps. Felt solid but I have been using a hex bar for the past maybe 2 months when doing DL so I wanted to get my form right before doing the WOD.
overall felt good. Next time I should push a bit harder earlier on and do not rest before the DL but rather quickly set up and bang out a bunch of reps instead of waiting a few seconds and trying to go unbroken.
The only set I broke was my last 8 set into a 5/3.
subbed rowing for running
10 rounds of deadlift + 135m
6 Rounds + 7 Deadlift.
100 kg
M/35/6’/175#
Rx; nine rounds completed plus one deadlift in round of 10.
Deo gratias
Not sure why HQ left out the compare to 210417.
Completed on 1/17
9rds + 10DL + .44mile Echo Bike
185lb DL
Echo Bike converted for bike distance vs run
Finished 8/400m + 9DL+100m run.
185 DL
Didn’t have the weather and or safe path for running. So I subbed the run for double distance on the Assault Bike (100m, 200m, etc). Deadlifts Rx. Very fun WOD.
8 rds +9DL, 500m
Intermediate Scale
8 rds + 9 DL
M/47/6'2"/180#
Scaled/modified to 88# DxKB DL/AB 4 cals per so
1/4
2/8
3/12...etc.
8 rds + 3 DL's
scaled to 225lb Deadlift
9 rounds + 10 DL
8 rounds + 9DL & 330m run Rx'd
Clawing back from COVID
m/53/5'11"/189#
Modified, using 2 x 15kg DB and burpees for runs, following Steve's suggestion:
--
In 15 minutes, complete as much as possible of:
5 DB deadlift
4 burpees
10 DB deadlift
8 burpees
(...)
SCORE: exactly 6 rounds at the 15' mark, 105 DL and 84 burpees
--
Running not a good fit at workout time. Did a 6 km hilly run in the early morning, though.
Rx’d: 8 rds + 9 DL + 265 m
8 rounds + .18/mile
accidentally started with the run, so not Rx
7 rounds +4
Rx
decided against scaling because I haven’t done heavy DL in a while. Broke them up into 2’s 3’s as I got into rounds 5 -7.
Beginner Option:
In 10 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
...
7 deadlifts
320-m run
55 kg
M48/5'7"/168#
8 rds - Scaled weight to 185#
Ran in snow and ice....which slowed it down some
M / 37 / 85.3 kg (Post Session Weight)
RX'd
8 Rounds DL + Runs (25m shuttles): + 8 DL of round 9
= total 44 DL / 1800m
Rx
Finished Round of 6 Deadlifts and 300m Run
8 rounds RX
Rx
8 rounds + 9DL & 340m run
Tredmil @ 1% incline
Deadlifts touch and go
M/30s/225lbs
Snow/ice storm last night. Subbed 4cal row = 50m run, DL @ 185lbs:
8 rounds + 3 DLs = 144 cal + 39 DLs
Row distance = 2318m.
Row was continuous so total cal were probably more like 136-138, with another cal scored at the end of each segment. I included these to track when to stop (4-12-24-40-etc).
Scaled to 85# DBs and 4 burpee increases per round as Steven recommended.
7 rounds + 4 deads.
59/5’8”/156
7+ rounds #185 lost track b/c of interruptions ended up doing 9 rounds for good measure
Intermediate Option
8 Rds + 9 DLs
Should have bumped up the weight to 205.
DL@ 70kg
8 Rounds + 9 deadlifts and 50m run.
205lbs deadlifts
8 rounds + 9 + 425m
DL's @ 185#
runs were 25m out/25m back
Got through
5 DL's
5 out and backs
@ 16min.
m/51/175
Brrrrr--20 degree runs
As RXd. Outdoor runs were cautious due to icy conditions. Used more as recovery.
8R + 9DLs.
Broke up DL sets in half starting round 6.
Schön wars weil den Teilnehmern und dem Team, die dieses Wochenende zu einem großen Spaß gemacht haben!
Mac
Globo scale: If you can't run today you have two options. 1. 4-8-12-16... burpees, up by 4 each round, or 2. 10-20-30-40... double unders, up by 10 each round. Dumbbells sub 75/100lb dbs. Men if 75lb dumbbells are the heaviest go 2-4-6-8 on the deadlifts (women same for 50s). Men 50lb dbs go up by 3's each round.
Busy gym: do one of the subs for running today as to not abandon your barbell.
Bodyweight/equipmentless sub: 1-1 pistols each leg and run(or sub/scale) . Finish with supermans, frog pumps and slow controlled good mornings with a PVC pipe or barroom stick post wod.
The perfect scaling recs for me. Thanks!
Too funny, I subed with 15seconds of double unders per increment. (Didn‘t want to be stopped by lack of skill). I ended with an average of 9.7 DUs per increment.
RX:8r+2.
https://youtu.be/z-6JXC7WnzM
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Medium duration and medium(ish) weight. Challenging our deadlift with cardio fatigue. Or challenging our running with midline/lower body stamina. Depends how you look at it. But either way stamina plays a bigger factor than usual because of the ascending rep scheme.
ASSUMED
My 50m run and 500m run are at noticeably different paces.
MAIN DECISION
Do I want to use the run as a rest station or do I want to emphasize endurance?
TECHNIQUE SCALE
AMRAP in 15 minutes of:
Run 200 meters
12 deadlifts
CONSISTENCY SCALE
5 rounds of:
Run 400 meters
Max reps deadlifts at 275 (pick weight that you can get 10+ your first set)
INTENSITY SCALE
As is, sprint the run.
MY STUFF
Started with the technique scale, then switched at the 7 minute mark to 3 deadlifts and 3 shuttle sprints. Both were rough.
GENERAL FEAR LEVEL: 6
Beginner Option:
In 10 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.
115 lb
8-rds + 200 meters