10 rounds for reps of:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds
♀ 30-lb. DBs ♂ 45-lb. DBs
Post reps completed to comments.
Compare to 190811.
Scaling:
Deconditioned athletes should reduce the number of rounds. Reduce the loading on the dumbbells if you are unable to hold onto the weights for 30 seconds.
Intermediate Option:
7 rounds for reps of:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds
♀ 20-lb. DBs ♂ 30-lb. DBs
Beginner Option:
5 rounds for reps of:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds
♀ 10-lb. DBs ♂ 15-lb. DBs
Comments on 230713
73 Comments
CFWUx2 2*35 3*35 2*40 2*40thr
110 reps
6*10 bps 5*10 thr
45lb dbs
Beginner Option:
7:10
Wrong date
9-9
9-9
9-9
9-10
9-10
9-10
9-10
9-10
9-10
10-11
Tir 189 rep
Bb@25 kg
Thrusters 101
20# DBs
7/9
6/8
6/8
6/8
6/8
6/8
6/8
6/8
6/8
7/10
bp: 62 reps
the: 83 reps
total: 145 reps
167 RX (53 burpee + 114 thruster)
M/41/5’9”/195#
69 Reps at 30# (4.5 rounds / interrupted / not able to complete)
134 reps
Rx’d
scaled to 30# thrusters due to cold
81 burpees
122 thrusters
5Rds
Burpees 7 (0:30)
Rest (0:30)
Thrusters 30lbs 10,10,7,7,5(0:30)
Rest (0:30)
2Rds
Burpees 7 (0:30)
Rest (0:30)
MedBallSquats 55lbs 10,10(0:30)
Rest (0:30)
Left arm went to failure. Struggled to hold front rack position. Had MedBallSquats ready for once my thrusters went to failure. Wanted to do 10 sets, but took the 7 set intermediate exit. Brutal conditioning piece.
subbed strict pull-ups for bike
~115 reps
Intermediate option:
Burpees: 9,9,8,7,7,7,8 (55 reps)
Thrusters: 9,7,7,7,6,6,7 (49 reps)
12.5 kg db
Total: 104 reps
M/44/140lb
213 reps (35s)
Burpees - 11,10,10,10,10,10,10,10,11,12 = 104
Thrusters (35s) - 13,10,10,10,10,10,10,10,11,15 = 109
91 burpees (9average)
116 Thrusters (11.5 average) @ 38lbs
Intermediate Option:
7 rounds for reps of:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds
♀ 20-lb. DBs
133 reps
5 rounds
10lb DBs
74
M/53
Scaled the thrusters to #35 dumbbells
9-10
8-9
8-8
8-9
7-8
7-7
7-7
6-6
6-7
7-8
73-79
M/37/6’/178#
96 burpees (11/10/10/10/10/10/10/8/8/9)
96 thrusters 40 lb. dumbbells (13/11/10/10/9/9/9/8/8/9
Two more thrusters and four fewer burpees than 19/08/11
Deo gratias
Burpees: 8 each round
Thrusters: 8/7/7 at 45#
8/7 at 40#
9/9/9/9/10 at 35#
Modified
30sec K2P
30sec rest
30sec 16kg db thrusters
30sec rest
#no_count
Scaled to 2x 12,5 kg DB:
--
> 70 burpees + 93 thrusters = 163 reps
--
Peace.
7 rounds for reps of:
Burpees 11/9/10/9/9/8/8 = 64
DB thrusters 12/11/11/10/10/8/8 = 70
35lb. DBs
Intermediate Option
Burpees: 7/7/5/6/5/6/7 (43)
Thrusters: 8/6/5/4/4/5/6 (38)
Abs are absolutely destroyed from starting to do GHD sit-ups – did them for the first time in a long time on Tuesday, still sore today. Did a bit today during warm-up to see if that might help get the soreness to go away, guess I’ll see how effective that was in the morning! Saturday WOD looks pretty brutal with 150 of them staring back at me hahaha.
237 reps rx
Burpees 90
Thrusters 66
16kh Kettlebell
7 rounds for reps of:
30 seconds of burpees 50
Rest 30 seconds
30 seconds of dumbbell thrusters 72
Rest 30 seconds
20 lb. DBs
Accessory Work/Stretch
At home, used 40’s for thruster. Already 107!
Burpee 9,8,8,7,8,8,7,7,7,7 total 76
Thruster 9,8,8,7,7,7,7,7,6,6 total 71
Last time only did 8 rounds with 35’s for thruster. Totals 62 and 59.
SC 35#dbs...
Burpees: 7/6/7/6/6/6/6/6/5/5
Thr: 10/11/8/8/7/5/7/7/6/8
Total reps 137
I started using this web site crossfit today. Love it.
I m 54 and i've been exercicing all my life.
I did 7 rounds at home where i created a litlle gym.
I m a brasilian from Rio de Janeiro.
Thank you very much.
Welcome! Great that you found it.
Completed on 230714
30# DBs, otherwise Rx
Burpees: 9x2, 8x8 - 82
DBT: 11x10 - 110
192 total
Just wasn't going to happen on Rx day as I was anticipating doing our Friday Bulletproof workout.
200 reps, 35's
8 burpees, 12 thrusters per round
100 burps
100 thrusts. Rx
I used 35 lb Dumbbells
I completed: 133 reps
Burpees | 9,8,8,6,6,6,6,6,6 and 6 reps
Dumbbell Thrusters | 8,8,8,6,6,6,6,6,6 and 6 reps
https://youtu.be/-YLvPgDdgP0
153 total. Scaled to 30# DBs.
149
women RX
Beginner: 101 reps with combo 10&3lb DBs. 1k run 5:35
13 jul 2023:
hice 5 rondas
12-12-12-11-11 burpees
12-12-12-12-12 thrusters
Usé mancuernas 12.5kg
Prox vez voy a completar 6 rondas manteniendo el peso y buscando sostener 12rep x ronda en c/ ej.
Burpees: 10-10-10-9-9-8-8-8-7-7
DB Thruster: 14-14-15-14-13-10-11-9-8-11
205
Ladies Rx
Rx+ @50lb
Burpees: 12+10+10+10+9+9+9+8+9+9=95
DBTs: 8+7+8+6+7+6+6+6+6+7=67
Total = 162
Son(15)
Intermediate+ @35lbs
Burpees: 12+8+8+8+8+7+7+7+7+7=79
DBTs: 8x9 + 9= 81
Total = 160
This kid is killing it, we're neck and neck
10 rounds with 30lb DBs
Rx’d
Burpees: 10,9,9,9,9,8,8,8,8,8
DB Thr.: 12,10,9,8,7,7,7,7,7,7
Total: 167 reps
190811: 140 reps
What an amazing improvement over the years! I assume that you must have followed the mainsite wods consistently to achieve that
Thanks, Patrick! I’ve been doing mostly Mainsite since mid-2012 and I recorded my results in a notebook until about 2016 when I started posting them on mainsite. I do enjoy seeing the improvements over the years, especially on the Benchmarks and the Hero WODS.
170 reps @ 40lb. 100 burpees, 70 thrusters
Intermediate Option:
7 rounds for reps of:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds
30-lb. DBs
8-12
8-9
8-8
8-8
7-6
8-6
8-6
12/11 12/10 12/10 13/11 12/11 13/10 13/1012/10 12/9 13/10
124/102=226
Nice pace on the burpees. My watch started beeping in every round at #9 while on the ground.
Thanks Jim
Damn, that’s a lot of reps!
88 burpees (11 high/8 low)
45lb dbs thrusters 83 (11 high/7 low)
Rachel
48 burpees
71 thrusters w/ 10lb dbs
Nice!
8rds
78 burpees
82 thrusters, 15 kg dbs
Burpee’s
11-11-11-10-10-9-7-7-6-7
Thrusters (30lb DB’s)
8-6-6-6-6-5-4-4-3-3
Total = 140
Used 15 Kg Dumbbells
10 reps every round on the Burpee
15 reps every round on the Thrusters
Scaled to 25# DBs
90 burpees
100 thrusters
Shout out to Ace Fitness in Plymouth IN
60/5’8”/156
10 Rounds
30 Secs On, 30 Secs Rest
Burpee’s
9-9-8-8-8-7-6-7-6-6
Thrusters (35 lb DB’s)
14-13-10-8-9-8-7-8-8-8
Total Reps
167
Scaled down to 35#
100 + 84 = 184
Did yesterday's workout today (just got back from traveling).
Modified to 1.5 mile run, 3 mile bike on Airdyne, 1.5 mile run - 36:37
Wow, I'm slow but feels good to actually start to develop some long, steady cardio!
30lb DBs
182
Beginner Option:
5 rounds for reps of:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds
15-lb. DBs
5-6-6-8-10
7-7-8--10-11
167 scaled, 30# dumbbells.
knee was acting up so rounds 8-10 subbed thrusters for push press
Rxd 154reps
7 7 7 7 7 7 8 9 7 9
7 8 8 8 8 8 8 8 8 8
147 reps rx
"Deadlifted" the burpees instead of squatting them to have more legstrength left for the thrusters.
Is
95 burpees 72 thrusters with 20kg dbs (uk)
167 total
Tied on total! Great job, Richard.
10 rounds
12.5 kg (27 lbs) DBs
204 reps.
M 52/195/6’
11/11
10/11
10/11
10/10
10/10
9/10
9/10
9/10
9/10
8/10
95 burpees and 103 dumbbell thrusters. Scaled the thrusters to #35 dumbbells.
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Challenging our recovery for both stamina and endurance in two of the least pleasant possible movements to do it with.
SHORT MEDIUM LONG
LIGHT
MEDIUM x
HEAVY
STAMINA SCALE
For time:
100 dumbbell thrusters
100 burpees
or, do all the burpee intervals first, then all thruster intervals second
SPEED SCALE
Tabata instead of this format, and squats instead of dumbbell thrusters
COORDINATION SCALE
5 rounds of:
20 thrusters
10 burpees
MY STUFF
Coordination scale, somewhere around 10 minutes
GENERAL FEAR LEVEL: 9
Prescribed rest!