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Friday

230526

Workout of the Day

52

Three 4-minute intervals of:
21-calorie row
Then, as many rounds as possible of:
7 deadlifts
14 sit-ups

Rest 4 minutes between rounds.

♀ 155 lb ♂ 225 lb

Post number of reps completed each round to comments.


Scaling:
Reduce the loading on the deadlifts in order to maintain solid mechanics throughout today’s workout.

Beginner Option:
Three 3-minute intervals of:
15-calorie row
Then, as many rounds as possible of:
7 deadlifts
14 sit-ups

Rest 3 minutes between rounds.

♀ 75 lb ♂ 115 lb

Comments on 230526

52 Comments

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Antonio Alves
May 27th, 2023 at 8:54 pm
Commented on: 230526

Modified:

--


Four 4-minute intervals of:


25 DB SDLHP @ 2x 10,5 kg

Then, as many rounds as possible of:

7 push-ups

14 sit-ups

1 minute rest between rounds.


> 21 / 29 + 21 / 28 + 21 / 28 + 21 / 30 (84/115)

--

Peace.

Comment URL copied!
Alvaro Bustillos
May 27th, 2023 at 6:25 pm
Commented on: 230526

M/39/225/RX’d


  1. 3rds+12reps=75
  2. 3rds+19=82
  3. 4rds+7reps= 91

Total=248 reps


fun one!

Comment URL copied!
Coastie Nick
May 27th, 2023 at 4:33 pm
Commented on: 230526

Rx’d:

Rd 1: 3 rds + 11 reps (74)

Rd 2: 3 rds + 17 reps (80)

Rd 3: 4 rds (84)

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Lincoln Kerger
May 28th, 2023 at 11:03 am

Great work!

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Brian Coon
May 27th, 2023 at 4:04 pm
Commented on: 230526

3 rounds

3 rounds

3 rounds + 5 DL

rx

M/54/175/5'11"

Comment URL copied!
Raffaele Guarro
May 27th, 2023 at 8:43 am
Commented on: 230526

Three 4-minute intervals of:

21-calorie shuttle

Then, as many rounds as possible of:

deadlifts

14 sit-ups

Rest 4 minutes between rounds.

♂ 225 lb

Total reps: 143

1)45 reps

2)49 reps

3)49 reps

Comment URL copied!
Scott Wiedmeyer
May 27th, 2023 at 4:09 am
Commented on: 230526

36 / M / 5'9" / 135lbs


Three 3-minute intervals of:

10lb dumbbells SDHPs x25

Then, as many rounds as possible of:

40lb dumbbells deadlifts x7

14 sit-ups


Rest 3 minutes between rounds


1 round + 5

1 round + 5

1 round + 5

Comment URL copied!
Jared Timmons
May 26th, 2023 at 11:54 pm
Commented on: 230526

Three 4-minute intervals of:


10-calorie bike

Then, as many rounds as possible of:

deadlifts

14 sit-ups


Rest 4 minutes between rounds.


185 lb


1 round+7

1 round+10

1 round+11


*Had to adjust on the fly with the bike. Apparently, getting 21 cal on the bike takes longer than I thought.

(edited)
Comment URL copied!
Michael Brock
May 26th, 2023 at 11:03 pm
Commented on: 230526

Rxd 225#. This was a good combo


57 reps

49 reps

43 reps

Comment URL copied!
Jennifer Avery
May 26th, 2023 at 9:41 pm
Commented on: 230526

85# dl 1+13/2+7/2+7

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Brian Louchis
May 26th, 2023 at 9:09 pm
Commented on: 230526

67, 72, 73

1:00 bike sprint (min 90 rev)

205 lb DL

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Kyle Evans
May 26th, 2023 at 9:01 pm
Commented on: 230526

4

4+2

4+3

Rx

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Lincoln Kerger
May 26th, 2023 at 10:55 pm

Wow, fast!

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Jay Rinaldi
May 26th, 2023 at 8:03 pm
Commented on: 230526

2 rounds plus 3

2 rounds plus 6

2 rounds plus 7

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Natasha Thompson
May 26th, 2023 at 6:48 pm
Commented on: 230526

My name is Natasha Thompson from the USA/Texas.. Am so overwhelmed with gratitude to let the world know how Dr Kachi, the great spell caster changed my life for good. It all started when I lost my job and I was down financially and emotionally because I couldn’t be able provide for my two kids and staying home all day Jobless it’s not easy until I was checking on the internet when I saw a series of testimonies hearing people winning the Powerball lottery, I didn’t believed, but being poor no job you have no option. I gave it a try and I contacted Dr Kachi who told me what i have to do before I can become a big lottery winner and I accepted. He made special prayers for me in his temple and gave me the required numbers to play the lottery game and when I used the numbers to play it, I won a massive $344.6 million Powerball jackpot. I was so happy and I choose to review my winning in any platform, I would love other people to seek help from Dr Kachi through Text and Call: +1 (209) 893-8075 or email drkachispellcast@gmail.com by his website: https://drkachispellcaster.wixsite.com/my-site

Comment URL copied!
Natasha Thompson
May 26th, 2023 at 6:47 pm
Commented on: 230526

My name is Natasha Thompson from the USA/Texas.. Am so overwhelmed with gratitude to let the world know how Dr Kachi, the great spell caster changed my life for good. It all started when I lost my job and I was down financially and emotionally because I couldn’t be able provide for my two kids and staying home all day Jobless it’s not easy until I was checking on the internet when I saw a series of testimonies hearing people winning the Powerball lottery, I didn’t believed, but being poor no job you have no option. I gave it a try and I contacted Dr Kachi who told me what i have to do before I can become a big lottery winner and I accepted. He made special prayers for me in his temple and gave me the required numbers to play the lottery game and when I used the numbers to play it, I won a massive $344.6 million Powerball jackpot. I was so happy and I choose to review my winning in any platform, I would love other people to seek help from Dr Kachi through Text and Call: +1 (209) 893-8075 or email drkachispellcast@gmail.com by his website: https://drkachispellcaster.wixsite.com/my-site

Comment URL copied!
Natasha Thompson
May 26th, 2023 at 6:47 pm
Commented on: 230526

My name is Natasha Thompson from the USA/Texas.. Am so overwhelmed with gratitude to let the world know how Dr Kachi, the great spell caster changed my life for good. It all started when I lost my job and I was down financially and emotionally because I couldn’t be able provide for my two kids and staying home all day Jobless it’s not easy until I was checking on the internet when I saw a series of testimonies hearing people winning the Powerball lottery, I didn’t believed, but being poor no job you have no option. I gave it a try and I contacted Dr Kachi who told me what i have to do before I can become a big lottery winner and I accepted. He made special prayers for me in his temple and gave me the required numbers to play the lottery game and when I used the numbers to play it, I won a massive $344.6 million Powerball jackpot. I was so happy and I choose to review my winning in any platform, I would love other people to seek help from Dr Kachi through Text and Call: +1 (209) 893-8075 or email drkachispellcast@gmail.com by his website: https://drkachispellcaster.wixsite.com/my-site

Comment URL copied!
Zach Walston
May 26th, 2023 at 5:52 pm
Commented on: 230526

Rx 84, 79, 70

Comment URL copied!
Chris Sinagoga
May 26th, 2023 at 5:36 pm
Commented on: 230526

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Monostructural, gymnastics, weightlifting. Pulling from the hips, pushing from the hips, using endurance to challenge our midline


SHORT MEDIUM LONG


LIGHT


MEDIUM x


HEAVY


SPEED SCALE

4 rounds of:

7 deadlifts

21 sit-ups

21-cal row

*rest as needed between rounds


STAMINA SCALE

Don't rest 4 minutes between rounds


COORDINAITON SCALE

AMRAP in 15 minutes of:

Row some distance

21 sit-ups

21 deadlifts (light weight/empty bar)


MY STUFF

A couple different variations of this thing, and accidentally did 4 rounds


GENERAL FEAR LEVEL: 8

Comment URL copied!
Lynette Vrba
May 26th, 2023 at 5:22 pm
Commented on: 230526

Three 4-minute intervals of:

21-calorie row

Then, as many rounds as possible of:

deadlifts- 135lbs

14 sit-ups

Rest 4 minutes between rounds.


46/52/53

Total: 151 reps 

Comment URL copied!
Az Native
May 26th, 2023 at 5:16 pm
Commented on: 230526

Used 205 for DL, unanchored sit-ups.

3,3,2+7+13. Missed 3 on the last round by 1 rep…

Comment URL copied!
Steve Day
May 26th, 2023 at 4:20 pm
Commented on: 230526

225lbs/abmat


3 rounds

3 rounds

2 rounds + 1 dl


crashed a bit last round

Comment URL copied!
James W Bobo II
May 26th, 2023 at 4:15 pm
Commented on: 230526

M/39/72”/170


as rx. Rd 1: 3 rds; Rd 2: 3 rds + 1 rep; Rd 3: 3 rds. 190 total reps

Comment URL copied!
Lincoln Kerger
May 26th, 2023 at 10:55 pm

Great job!

Comment URL copied!
Lee Robinson
May 26th, 2023 at 4:06 pm
Commented on: 230526

No rower, so subbed for KB SDLHP and used 90 Kg


1st 4rds

2nd 4+3rds

3rd 4+7rds

Comment URL copied!
Lincoln Kerger
May 26th, 2023 at 10:54 pm

Well done!

Comment URL copied!
Jim Rix
May 26th, 2023 at 3:34 pm
Commented on: 230526

Scaled to 195#, butterfly abmat sit-ups. 3 min btwn rounds.

1 round + 19 reps

2 rounds

2 rounds + 1 rep

Each row took about 38 pulls and 1:20


60/5’8”/155

(edited)
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Lincoln Kerger
May 26th, 2023 at 10:53 pm

Great push Jim!

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Mike Andridge
May 26th, 2023 at 2:43 pm
Commented on: 230526

Pivoted a bit--

"Tumilson"

8 rnds

w/20# vest

200m run

11 burpee DL w 60# sandbag

28:17

m/53/175

Anyone else have withdrawl the last couple of days away from

my virtual box mates???? Just me?:)

Comment URL copied!
Jim Rix
May 26th, 2023 at 3:28 pm

Me too, Mike. Good to be back. Some of us have been working out “together” for many years.

That workout is pretty ambitious a few days before Memorial Day.

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Lincoln Kerger
May 26th, 2023 at 10:42 pm

I have been as well Mike. Great to see everyone back!

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Stacey Thompkins
May 26th, 2023 at 2:24 pm
Commented on: 230526

M/48/6'2"/185#


Scaled to 185# DL the rest as rx'd

R1 - 3 rds = 84

R2 - 3 rds + 2 = 86

R3 - 3 rds + 4 = 88

Comment URL copied!
Jonathan Elmore
May 26th, 2023 at 2:17 pm
Commented on: 230526

2+15 no abmat

3+1 abmat for half

3 abmat

(edited)
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Lincoln Kerger
May 26th, 2023 at 10:53 pm

Nice work!

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Lincoln Kerger
May 26th, 2023 at 1:50 pm
Commented on: 230526

Did our Bulletproof workout today instead.

Murph

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

36:31


Did this slick today (no weight vest/body armor) because I knew how my back would feel after. Not PR time, but better than expected. Exercises were done Cindy style. Now I gotta decide what Hero WOD I'm gonna do on Memorial day - Manion perhaps?


Hooyah! RIP LT.

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Jim Rix
May 26th, 2023 at 3:36 pm

Manion, 2 days after Murph…that’d be approximately tough.

(edited)
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Lincoln Kerger
May 26th, 2023 at 10:50 pm

Absolutely going to be tough Jim, and I’m looking forward to it! I have been running a Murph on Memorial Day for years now to honor all my brothers and sisters in arms that made the ultimate sacrifice. Though I have honored LT Murphy early, I will honor another warrior on Monday and endure every grueling minute of it with gratitude.


Cheers to you for the comment my man!

(edited)
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Coastie Nick
May 27th, 2023 at 4:46 pm

Good job, Lincoln. I also did Murph on Friday (as a Memorial Day weekend tradition) so that I could try another Hero workout on Memorial Day. It’s a great way to remember the fallen…. by remembering to be grateful to be alive and breathing when the workout starts getting rough. Have a great weekend.

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Lincoln Kerger
May 28th, 2023 at 11:08 am

Many thanks Nick. Well done with your decision. Have a great weekend as well.

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Brett Witherall
May 26th, 2023 at 1:27 pm
Commented on: 230526

3x4min intervals; 4 min rest

15 cal row then

AMRAP of:

7 Deadlifts @ 185#

14 Abmat Sit-ups


Rd1 - 2+1

Rd2 - 2+5

Rd3 - 2+5

Comment URL copied!
Michael Arko
May 26th, 2023 at 1:19 pm
Commented on: 230526

155lbs DLs, abmat/butterfly SUs

1 - 3+0 (84)

2 - 3+2 (86)

3 - 3+1 (85)

255 total reps

(edited)
Comment URL copied!
Charles Meyers
May 26th, 2023 at 12:28 pm
Commented on: 230526

Beginner Option:

Three 3-minute intervals of:

15-calorie row

Then, as many rounds as possible of:

7 deadlifts

14 sit-ups

Rest 3 minutes between rounds.

135lbs

21

21

28

(edited)
Comment URL copied!
Ki deok Park
May 26th, 2023 at 10:59 am
Commented on: 230526

1r+17reps

1r+20reps

1r+16reps

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Eloise Ramirez
May 26th, 2023 at 10:16 am
Commented on: 230526

7rounds7reps, 90# bar

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James Gentile
May 26th, 2023 at 9:43 am
Commented on: 230526

Are the comments actually working?

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James Gentile
May 26th, 2023 at 10:58 am

Well that one worked. Rxd at the Y.


70 reps each interval or 3.5 rounds.


rows got faster but couldn’t move much quicker on the other two movements. Last row in 0:56.

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James Gentile
May 26th, 2023 at 10:58 am

Well that one worked. Rxd at the Y.


70 reps each interval or 3.5 rounds.


rows got faster but couldn’t move much quicker on the other two movements. Last row in 0:56.

Comment URL copied!
Jonathan Elmore
May 26th, 2023 at 1:01 pm

It works! It’s a Great Day!

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Jim Rix
May 26th, 2023 at 3:40 pm

Fast. Nice job.

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Lincoln Kerger
May 26th, 2023 at 10:52 pm

Awesome!

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Steven Thunander
May 26th, 2023 at 2:46 am
Commented on: 230526

Globo wod: subs for row are 17 calories assault or echo bike, 300 meter run, or 21 burpees. Dumbbells sub 12 dumbbell deadlifts 35/50lb dumbbells or 7 dumbbell deadlifts 55/80lb dumbbells.

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Jim Rix
May 26th, 2023 at 3:39 pm

Steven, what’s your rule of thumb when converting barbell to dumbbell weights?

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