4+15, 4+1, 4+3, 4+1, 4+1 - 225lbs

3+11
3+1
3
3
3

21 Rds + 1 rep RX

M/41/5’9”/195#

	◦	4 rounds plus 1 rep
	◦	3 rounds plus 15 reps
	◦	3 rounds plus 17 reps 
	◦	3 rounds plus 10 reps 
	◦	3 rounds plus 5 reps
Rx’d

subbed 185# deadlift, and did hand-lift push-ups

2 2/3
2 1/3
2 2/3
2 2/3
2 2/3 + 7 squats

Rx
5+4
5+4
5
5
5

5Rds (3:00,1:00)
3 DeadLifts 225lbs
6 PushUps 
9 Squats

Score = 15 sets + 3 DL = 273 reps
Deadlifts were heavy, near maxed. Back blew up in round 4-5. PushUps were too easy. Squats started to get tough in last set of each round. Did about 3 sets per round around ~ (2:30). Great workout.

Remember doing a similar benchmark girl workout (The Chief?) with cleans instead of deadlift where I thought the Squats were RX weight not air squats. Want to do that workout again correctly.

Misread and rested 3 minutes between each cycle.  Score: 6 / 6 / 6 / 5 / 4+1 DL

Much pain.  6 rounds was doable until the heavy deads caught up with me.  Was straightforward to do 1 round every 30 seconds, but eventually I had to rest longer before starting next round of deadlifts.  Would have been interesting to see what would have happened with only 1 minute rest between rounds.  Score would have been much lower, but it might have hurt less…

50m/5'10"/185

Intermediate option:
100.5 kg

3 rounds
3 rounds
3 rounds
3 rounds
3 rounds

5+1
5
5+1
5+1
5+2

25+5 Total Rounds Rx (275# BB)

Rx

5+1
4+17
3
3+2
2+1

toll on back 

5-5-5-5-5+3

M/37/6’/178#

Rx 
4+1/3+5/3+16/4+1/4+2

Deo gratias

Completed this a week and a half ago: beginner option as snatch grip deadlift; pushups from yoga blocks; 55 lb. 1 round + 4 pushups, 1 round + 6 pushups; 1 round + 2 pushups.

completed 7/18, RXd at the Y. playing catch-up on posting results!

5 
4 & 11 reps
4 & 6 reps
4 & 2 reps
4 

DL's definitely took their toll and my lower back was feeling it for several days after. the 1 minute break felt shorter and shorter every round!

Scaled DL: 155#
2 each of 5 rounds

5:00 C2 row, approx 1100meters, CFWU

#135 DL


4,3,3,3,4 + DL sets per round

Max rounds in 3 minutes of:
3 deadlifts
6 push-ups
9 squats
 ♂ 275 lb
1)4 rounds 
2)3 round+9 reps
3)4 rounds 
4)4 rounds 
5)3 rounds and 9 reps

M/50/89

225#

1.4r+3
2,4r
3.3r+3
4,3r+9
5.3r+7

Did 2 days ago: Only 3 intervals with diamond pushups

4+11
4+2
4+3

unbroken reps. round 1 push-ups with hands on 16” box because no time for a warmup

Did Saturday's WOD (7/15/23)

Subbed 10 Wall Walks for HS walk

22:03

M/53
Intermediate
3r
3r
3r
3r
3r+1dl

Modified:
--
Max rounds in 3 minutes of:

7 DB deadlifts @ 2x 15,5 kg
7 push-ups
7 OH squats with PVC pipe

Rest 1 minute. Repeat for a total of 5 cycles.

> 3 rounds each cycle 
--
Peace. 

Intermediate Option:
Max rounds in 3 minutes of:
3 deadlifts
6 push-ups
9 squats
♀ 155 lb
Rest 1 minute. Repeat for a total of 5 cycles.

1-  3+ 9 reps
2- 3+ 7 reps 
3- 3+ 9 reps (on knees)
4- 3+ 9 reps (on knees)
5- 3+ 3 reps (on knees)

RX version
1/ 3 rds + 7
2/ 3 rds + 8
3/ 3 rds + 6
4/ 3 rds +3
5/ 3 rds + 2

Beginner option: 5 rounds (5 cycles)

36 / M / 5'9" / 140lbs

3 cycles, 35lb dumbbells deadlifts

4 rounds
3 rounds + 3 + 6
2 rounds + 3 + 6

Push-ups were the limiting factor as usual. 

R1. 3+15
R2. 3+17
R3. 3+18
R4. 4+0
R5. 3+14

235 lbs deadlift

7/17/23
M/54/223.5 lbs 
Intermediate Option:
Max rounds in 3 minutes of: 
3 deadlifts-45
6 push-ups-90
9 squats-135
 ♂ 225 lb
Rest 1 minute. Repeat for a total of 5 cycles.

557 reps rxd

Rx

1-4+9

2-4+3

3-4+9

4-4+5

5-4+11

M/55
Intermediate
4+3
4
4
3+13
3+11
Total: 18+27 reps

15 rounds, 185 on the deadlifts 

195# deadlifts
447 reps, 24 rounds plus a few reps
4 rounds + 9 reps
5 + 1
5
5 + 3
5 + 2

Agree with all, this is a good rep scheme. 

60/5’8”/159

Beginner Option:
Max rounds in 3 minutes of:
3 deadlifts (95#)
6 push-ups
9 squats

5
4+3
4

Max rounds in 3 minutes of:
3 deadlifts, 185#
6 push-ups
9 squats
R1 - 3 Rounds
R2 - 3 Rounds
R3 - 3 Rounds + 1 Rep
R4 - 3 Rounds
R5 - 3 Rounds + 2 Reps

Intermediate Option
1: 3 rounds + 2 deadlifts
2: 2 rounds + 3 deadlifts
3: 2 rounds + 1 deadlift
4: 2 rounds
5: 2 rounds + 1 deadlift

3 + 4/ 3+6/ 4/ 4 + 2/ 4 + 3 
@ 51 kg

I completed 14 Rounds + 3 Deadlists + 6 Pushups + 6 Air Squats on this one.
https://youtu.be/AAm_WoRl2rM

3
2
2
2
2

M 52/195/6’
Intermediate scale.
4+7
4+3
4
4+3
4+3

16 Rounds Rx (4/3/3/3/3)

Rx
5+11
5
5
5
5+3

Scaled: 5 cycles @ 155lbs. Used 77.5lb DB's for deadlifts.

1 + 13 reps
1 + 14 reps
1 + 17 reps
1 + 13 reps 
1 + 14 reps

Looks like I did the workout incorrectly. I used weight for the squats and deadlifts.

3 rounds + 6 pushups (275)
3 rounds plus 3 deadlifts (275)
3 rounds (275)
3 rounds (225)
3 rounds (225)

Beginner: 4,4,4 w/ 115lb DL. 1k run 5:30. 

M/39/168/72”

DL @ 198 lbs - 22 rds + 6 reps (too early in the a.m. to be hitting heavier DLs)

Max rounds in 3 minutes of:
3 deadlifts
6 push-ups
9 squats

♀ 135 lb

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Cycle 1: 3rds + 4

Cycle 2: 3rds + 3

Cycle 3: 3rds + 4

Cycle 4: 3rds +3

Cycle 5: 3rds + 3

5+9/6/5+3/5+3/5+3

3 DL (185lbs)
6 Pushups
9 Sqt

GWU: Full Body Rot. 
2x 3 Burpees/6 KBS/50’ Lunge
2x 5 GHD Back Ext

SPWU: PVC DL Prog. ^ Wod Weight
Sqt Mobility 
Pushup warm up

Cool Down: Quads/Hips/Shoulders

Scaled to 185# DL. 4 rounds per 3 minutes with 1 minute rest in between, 20 total. 

5 раундів
Amrap 3

3 тяги (100кг)
6 відтискан
9 присідань

rest 1 

Результат: 381 (~76 повторів в раунд)

Rx’d:

Rd 1: 5 rds, 11 reps 
Rd 2: 5 rds, 3 reps 
Rd 3: 5 rds
Rd 4: 5 rds
Rd 5: 5 rds

I like the “Chief” format variant 

Can we call this one “The Salty Chief”?

Female age 40 
21 rounds RX

Women's rx
3 rnds plus 2 dl
3rnds plus 1 dl
3 rnds
3 rnds
3 rnds
m/53/175
That was very rough for me--185 is not a "grip it and rip it" weight for me:)

Hotel gym - DLs with 50lb DBs
6+0 = 108
6+3 = 111
6+3 = 111
6+6 = 114
6+9 = 117
561 total reps

Intermediate (225lbs)

6, 5, 5, 5, 6+3

3 plus 4 push ups 
3 plus 6 push ups 
3 plus 6 push ups 
3 plus 6 push ups 
3 plus 3 squats

Max rounds in 3 minutes of:
3 deadlifts
6 push-ups
9 squats

#185

3 rounds+2
3 rounds
3 rounds+2
3 rounds
3 rounds+9

Beginner option as written. 3+15, 4+2, 3+13

M/31/200 Lbs

Intermediate Option:

Max rounds in 3 minutes of:

3 deadlifts (225 Lbs)
6 push-ups
9 squats

Rest 1 minute. Repeat for a total of 5 cycles.

4-4-4-4-4 ——> Total Rounds = 20

Rx but on 🚢 with smith machine...
3-, 2+3/6/4, 2-, 2-, 1+3/6/-

4,4,3+3+6,3,3. Used 225 for DL. Real strict for every rep. Already over 100, a real ball buster…

Subbed Front Squat and 80 Kg

Did 2+9 Rds each cycle

Haha just realised these where Air Squats, that's a whole different workout. I thought the squats where a little brutal. 

Intermediate
M 38/ 18 rounds 

230 lbs:

4 rounds
4 rounds + 15
4 rounds
4 rounds + 15
5 rounds

M/48/6'2"/180#

Scaled to 225# DL the rest as rx'd 
4 rds + 3 + 6
4 rds + 3 + 6
4 rds + 3 + 6 + 1
4 rds + 3 + 6 + 2
4 rds + 3 + 6 + 3

Rx -
rd 1: 5 rds
rd 2: 5 rds
rd 3: 4 rds
rd 4: 4 rds
rd 5: 4 rds

total: 22rds

Wow, I loved that! Never done The Chief so new to me.  Ego got in the way started at 275 first 2 rds. then dropped to 225. 
3+1 
3+1
5+1
5+2
5
Total 383

Male 43 180

Only have 100lbs of weights at home.

3,2,3,3,2

Rx
5 rounds+3
4 rounds+10
4 rounds+9
4 rounds+7
4 rounds+12

6:00am WOD 🥱

Intermediate
20 rds + 6 DL
(4+3 DL, 4, 4, 4, 4+3 DL)

Lower back was a bit too tight this morning to do this Rx - better safe than sorry.  Nice spin on The Chief.

Cool workout. Hope to hit it tomorrow. 

Final travel workout
4 rounds of
10 DB snatches, left arm, 40# DB
10 DB snatches, right arm
10 DB squats, 40# DBs
2 min btwn rounds 
1:30
1:26
1:20
1:23

60/5’8”/157

Beginner Option:
Max rounds in 3 minutes of:
3 deadlifts
6 push-ups
9 squats
 95 lb
Rest 1 minute. Repeat for a total of 3 cycles.
2+1
3+4
4

Rxd 16r+3

4 x 3min on, 1min off, 100kg
4 + 9, 4 + 3, 4, 4rds

Intermediate option

15 rounds

Total: 16 rds + 3 DL (291 reps) rx
To me this seems like a heavy spin on the chief. Had to go to deadstop singles in the last two rounds. Definitely curious how former powerbuilder Frank will fare in this as it plays to his strengths. 

4 rds
4 rds
3 rds + 1 DL
3 rds 
2 rds + 2 DL

Are the squats to be done with the weight as well?

11 total rounds + 22 reps
DL @ 100lbs
scaled pushup (elevated on a box)

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
A spin on a benchmark. Weightlifting and gymnastics. A test of speed and recovery

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM										x

HEAVY

COORDINATION SCALE
AMRAP in 20 minutes of:
Run 200 meters
10 deadlifts
10 push-ups

STAMINA SCALE
5 rounds of:
1:00 deadlifts
1:00 push-ups
1:00 squats
*rest 1 minute between rounds

STRENGTH SCALE
1 deadlift, 2 push-ups, 3 pistols. Same format

MY STUFF
Did a version of this at a park. Good dose.

GENERAL FEAR LEVEL: 8?

Globo wod: We will call this one "Staff Sergeant".  Dumbbells sub dumbbell deadlifts 55/80 lb dumbbells. If you are using iron plates today use a weight that you can control and do touch and go for 3 reps easily.   

Nice spin on The Chief