Wednesday

220713

Workout of the Day

49

21-18-15-12-9 reps for time of:

Chest-to-bar pull-ups
Dumbbell thrusters

♀ 35-lb DBs ♂ 50-lb DBs

Post time to comments.


Scaling:
Modify the pull-up to a challenging pulling exercise so you are able to complete a set of 21 when fresh. Reduce the load on the thruster.

Intermediate Option:
21-18-15-12-9 reps for time of:
Pull-ups
Dumbbell thrusters

♀ 25-lb DBs ♂ 35-lb DBs

Beginner Option:
21-15-9 reps for time of:
Jumping pull-ups
Dumbbell thrusters

♀ 10-lb DBs ♂ 20-lb DBs

The Dumbbell Thruster

6

The long line of action of the thruster coupled with the difficulty of controlling two dumbbells creates a robust training stimulus. Any technical inefficiencies or positional weaknesses are immediately highlighted by the dumbbells. Start with a light set of dumbbells and refine your technique before challenging yourself with greater load.

Watch The Dumbbell Thruster

Comments on 220713

50 Comments

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Morgan Greene
August 8th, 2022 at 7:33 pm
Commented on: 220713

95# BB thruster: 19:40

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Jeffrey Howard
July 30th, 2022 at 8:52 pm
Commented on: Workout Tips

https://youtu.be/XRlIsTgihuA

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Jeffrey Howard
July 30th, 2022 at 8:05 pm
Commented on: 220713

M/26/5'8"/170lb

CrossFit AFK


screemingmuscles


11:33 - Rx (Did the first round unbroken and hung on for dear life. Sets of 3-6s. Last round unbroken. Lots of resting in those middle rounds. Body was gassed and on fire.)

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Chris Meldrum
July 21st, 2022 at 8:16 pm
Commented on: 220713

As rx’d, 16:33.


So, so bad.  Did the first 6 C2B pull-ups, then sets of 3 throughout.  Did thrusters 12-9/10-8/9-6/12/9.  Really hurting after those.  I feel like I pushed this pretty

well without overextending and watching my pull-ups disappear, but I was definitely redlining in places.


49m/5'10"/180

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Alexandre Beaulieu
July 20th, 2022 at 4:09 pm
Commented on: 220713

13:06 Rx

M/35/197

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James Gentile
July 19th, 2022 at 8:01 pm
Commented on: 220713

completed 7/19 while vacationing. brought 50 lb DBs but had to improvise and use some of the bay framing to do pull-ups from a 2x4. all strict pull-up's, no C2B, but kept the rest RXd.


16:34.


a few stops to keep my little guy out of harms way while doing this one. some serious sweat was released with a lot of heavy breathing.

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Jamie Johnson
July 19th, 2022 at 1:28 am
Commented on: 220713

16:00 RXD


46/m/86kg

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Ralph Keeley
July 17th, 2022 at 4:44 am
Commented on: 220713

M/36/6’/170#


21:01 Rx

(Should have scaled but didn’t want to.)


Deo gratias

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Tessa Ruddock
July 16th, 2022 at 3:29 pm
Commented on: 220713

21-15-9-6

ring pulls

DB thruster 20lbs

9:26


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Dezert Sky Kiddoo
July 15th, 2022 at 1:38 am
Commented on: 220713

12:51 (1 arm db thrusters #45)

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Reymond Kiddoo
July 15th, 2022 at 1:37 am
Commented on: 220713

18:39 with one #45 dumbbell

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Lincoln Kerger
July 14th, 2022 at 10:21 pm
Commented on: 220713

Women's Intermediate

10:53


Done before 220714.

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Troy Bruun
July 14th, 2022 at 8:53 pm
Commented on: 220713

9.5 mile mtb ride at the Giants Ridge

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Michael Bishop
July 14th, 2022 at 4:07 pm
Commented on: 220713

Big race tonight so didn't time it:


3 rounds 21-15-9


Strict Pull-ups

Dumbbell Thrusters 35-lbs DBs


Plus I'm still super sore from the bench presses

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Bert Trabing
July 14th, 2022 at 12:31 pm
Commented on: Workout Tips

Age: 33

Weight: 175

Height: 5’8

RX: No


No idea on time but was definitely smooth.


Used 40lb DB and did a mix of pull downs and pull ups.


21,18,15 did pull downs and 12,9,6,3 did pull ups.


broke thruster on the 18 only, rest was unbroken throughout. Pull down weight was 140#.


Following a 5 min rest I hit legs on bodybuilding.


Heavy Hack squats, then superset of belt squats paired with leg extensions.

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Marco Antonio Menéndez Villa
July 14th, 2022 at 11:57 am
Commented on: 220713

11:32

Kipping pull-up

15 Kg DBs

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Bj Robles
July 14th, 2022 at 10:36 am
Commented on: 220713

10:25 rx

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Kevin Owen
July 14th, 2022 at 5:43 am
Commented on: 220713

9:27 for 21-15-9 pull ups, 25lb db thrusters. 5:06 1k run warm up.

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Richard Billingsley
July 14th, 2022 at 2:18 am
Commented on: 220713

37:45 RX

Age: 37

Height: 5’5

Weight:165

Temp:113 Yuma

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Phillip Jose
July 14th, 2022 at 12:15 am
Commented on: 220713

9:21, Jumping PU, 10#DB

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Michael Hembree
July 13th, 2022 at 11:36 pm
Commented on: 220713

Scaled for beginner

21-15-9 reps for time @ 15:34

 Jumping Pull-ups

Dumbbell thrusters (20lb)

Age: 37

Height: 5’8

Wieght: 245

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Jorge Amado
July 13th, 2022 at 11:03 pm
Commented on: 220713

12:53 Intermediate

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Antonio Alves
July 13th, 2022 at 9:43 pm
Commented on: 220713

Modified:

--

21-19-16-13-10 reps for time of:

Inverted rows

Dumbbell thrusters @2x 12,5 kg DB

15'59''

--

Peace.

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Shane Azizi
July 13th, 2022 at 9:19 pm
Commented on: 220713

28:15 Rx

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Coastie Nick
July 13th, 2022 at 9:00 pm
Commented on: 220713

Rx’d: 18:27


A. Fox: agree…… Awful


95 deg. in Louisiana with a humidity index of a bazillion.


M/39/170#/68”

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Mike Munsee
July 13th, 2022 at 8:55 pm
Commented on: 220713

M 51/205/6’

9:53. Regular pull-ups and #65 thrusters.

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Derek Eason
July 13th, 2022 at 8:29 pm
Commented on: 220713

Rx 8:46


*Pull-ups unbroken.

*Thrusters: 7/7/7 - 6/6/6 - 8/7 - 6/6 - 9


This was a doozy!


I agree Jim, awesome Programming lately!


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Luis Oliveira
July 13th, 2022 at 7:08 pm
Commented on: 220713
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Austin Fox
July 13th, 2022 at 6:34 pm
Commented on: Workout Tips

That was awful

16:32 RX

Age: 29

Height: 5’8

Wieght:186

Temp:104 (Dallas)

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Aaron Brumit
July 13th, 2022 at 5:06 pm
Commented on: 220713

Rx movements and rep scheme with 35 lb dbs.


I wanted full ROM and volume for c2b practice. it pretty quickly turned into “just a workout” though.


chest and arms are fatigued from 220712 so it was difficult getting chest to the bar.


23:12

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Jonathan Elmore
July 13th, 2022 at 4:48 pm
Commented on: 220713

10:09 #35 DB, mostly PUs

Wife 12:25 #5 DB and Ring Row to chest PUs

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Christian Simpson
July 13th, 2022 at 4:37 pm
Commented on: 220713

SC int...24:29

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Márcio Faustino
July 13th, 2022 at 4:37 pm
Commented on: 220713

21-18-15-12-9 reps for time of:

Pull Ups

Dumbbell thrusters (2x17,5 Kgs)

15:41

(edited)
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Az Native
July 13th, 2022 at 4:26 pm
Commented on: 220713

15:00 even, used 30lb DB’s. Getting older sucks, would not recommend…I can still remember sub 4 Fran’s in my early 40’s. :(

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Kobe Breazeale
July 13th, 2022 at 4:20 pm
Commented on: 220713

21-15-9 reps for time of:

 Pull-ups

Dumbbell thrusters (20lb)


9:47

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Steve Day
July 13th, 2022 at 3:59 pm
Commented on: 220713

Scaled to assisted pull-ups and 25lb dumbbells


11:51

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Jim Rix
July 13th, 2022 at 3:52 pm
Commented on: 220713

Did the run/GHD/OHS workout. Results there.


Lots of good programming this month HQ.

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Mike Andridge
July 13th, 2022 at 3:06 pm
Commented on: 220713

Scaled to

strict ring pull ups

1- 40# db for thrusters

12:41

m/52/175

at campground

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John Clarke
July 13th, 2022 at 2:32 pm
Commented on: 220713

7:38


30lb dumbbells

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Amedeo Alessio Cerea
July 13th, 2022 at 2:07 pm
Commented on: 220713

Intermediate

12:46

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Michael Arko
July 13th, 2022 at 12:30 pm
Commented on: 220713

pull-ups

30lb dumbbells

10:45

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Charles Meyers
July 13th, 2022 at 12:27 pm
Commented on: 220713

21-18-15-12-9 reps for time of:

Pull-ups jumping

Dumbbell thrusters 25-lbs

11:19

(edited)
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Kristine Goodman
July 13th, 2022 at 12:12 pm
Commented on: 220713

Scaled for beginner/ returning

21.15.9

Scap pullups

DB thrusters (25lb)

4:52

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Chris Sinagoga
July 13th, 2022 at 12:58 am
Commented on: 220713

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

A variation of a benchmark workout that emphasizes stamina more. Pulling with skill, pushing with skill and an odd object, core to extremity. squatting with speed, range of motion in general.


SHORT MEDIUM LONG


LIGHT


MEDIUM

x

HEAVY


STRENGTH SCALE

Sub strict pull-ups for kipping and do 75 reps of each, break them up however you want to keep the quality and weight consistent


I DON'T HAVE PULL-UPS LIKE THAT SCALE

Since around 2019 I've seen a lot of progress in pull-ups from people that don't have them by doing them to whatever range of motion you do have. So I'd say same rep scheme, just go eyes to bar, or bend the elbows a bit. Just keep the kipping rhythm.


STAMINA SCALE

5 rounds of 1 minute practice at each station


MY STUFF

21-15-9-6-3 of 25# dumbbell thrusters (emphasized low squat and ankle flexibility) and strict pull-ups. Forgot my time. 12:something?


GENERAL FEAR LEVEL: 8

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Harry Simpson
December 18th, 2020 at 3:00 pm
Commented on: The Dumbbell Thruster

Score 420 (42lbs) 10 Rounds

with 5 strict pull ups/chin ups each round

Not bad for a novice 67yr old eh?

(edited)
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Lenka Aknaiova
December 16th, 2020 at 3:47 pm
Commented on: The Dumbbell Thruster

Score:330 (30lb DB,11RD)

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Robert Arevalo
December 16th, 2020 at 4:19 am
Commented on: The Dumbbell Thruster

27.5 lbs

6rds + 8

score=165?

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Travis Smith
December 16th, 2020 at 12:54 am
Commented on: The Dumbbell Thruster

40 lb db got 13 rounds!! That was a great workout

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Rodrigo Melgar
December 15th, 2020 at 3:52 pm
Commented on: The Dumbbell Thruster

11 rds !


  • 110 x 27 lbs thruster


  • scaled. To rows ; 110x 27 lbs as well .
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Tim Darcy
September 10th, 2019 at 10:29 am
Commented on: The Dumbbell Thruster

25:42. 35lbs

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