In 3 minutes, complete:
12 dumbbell bench presses
9 back squats
6 alternating dumbbell snatches
Max-calorie row in remaining time
Rest 90 seconds between rounds for a total of 4 rounds.
♀ 35-lb dumbbells and 115-lb barbell
♂ 50-lb dumbbells and 165-lb barbell
Post total calories rowed in comments.
Scaling:
Today’s workout is interval based. Your score is the total calories rowed over 4 rounds. The work-to-rest ratio is two to one. The dumbbell bench presses should be completed in 2 sets at the most. The back squat should be taken from a rack, and the load should be moderate so you can complete all 9 reps unbroken. For the dumbbell snatches, focus on smooth, efficient movement. Try to recover and avoid being explosive. Check the clock as you get on the rower for the first round, and use that as a goal to match that for the additional rounds. Aim to have 1 minute to 90 seconds on the rower each round.
Intermediate option:
In 3 minutes, complete:
12 dumbbell bench presses
9 back squats
6 alternating dumbbell snatches
Max-calorie row in remaining time
Rest 90 seconds between rounds for a total of 4 rounds.
♀ 25-lb dumbbells and 95-lb barbell
♂ 45-lb dumbbells and 135-lb barbell
Beginner option:
In 3 minutes, complete:
12 dumbbell bench presses
9 back squats
6 alternating dumbbell snatches
Max-calorie row in remaining time
Rest 90 seconds between rounds for a total of 4 rounds.
♀ 20-lb dumbbells and 65-lb barbell
♂ 35-lb dumbbells and 95-lb barbell
Coaching cues:
During the back squat, bring your belly button toward your spine, squeeze your stomach, and without releasing your tight position, send your hips back and down.
Resources:
CAP Demo | Dumbbell Bench Press
The Back Squat
The Dumbbell Power Snatch
Rowing Technique Tips
Find a gym near you:
View the CrossFit map
Comments on 240917
170 Comments
93 cals RX
M/41/5’9”/195#
Used 115lb and 35lb, subbed echo bike instead of rower.
32
29
28
32
21-16-18-18 = 73
31 Cal/28 Cal/27 Cal/27Cal RX
M/55/150
4 x 3:00RDS of;
12 db bench press 2 x 35#
9 back squats 150#
6 db snatches alt. 35# db
Max. cal. row... 1:30 R.I.
18-20-20-20-20 cal.
Rx 151 Calories
(37-37-37-40 Calories)
Rx. 33,33,30,27cal Total123cal
modified barbell to 135#
32-32-28-32
M/38/6’/175#
33/33/30/27 calories Rx
Deo gratias
On Rx workout 55lb Dumbell and 165lb bar
Max Cal row for Round
19-15-11-9
Beginner. 80 cal
54 calls total on rower
Push-ups.. all else rx.
26,32,29,31
15 12 14 10
Rxd
Rx (sub echo bike for row)
57cals
33/32/34/34
@ 15kg-DB's
38 / M / 5'9" / 140lbs
25-lb dumbbells, 95-lb barbell, WaterRower
9-8-6-5
Did Women's Rx on 240918
35-33-30-31 = 129cal
35's are the heaviest I have at home and the knees said 'just do the lower BS weight too, you'll thank me later' since I was feeling rough from yesterday. Still, that last round is soul crushing - had me laying on the floor for a few breaths. Nice one Kristi and Patrick!
Rx
unbroken
29-28-29-31
Score: 117 cals
Rx
142 reps
36-35-34-37
Rx'd (21yo ♀) 73cals total
As rx’d, 121 total calories (29-30-30-32).
Just a bunch of work, and then some hard rowing. 90 seconds was not quite enough to feel rested on the next round. Unbroken everything.
51m/5'10"/185
As rx’d: total of 52 reps
M- 53/ 5'7 / 220
Intermediate scale
45# lb. db/ 135# bar 12-9-6 then max cal. row
rnd 1- 18 cal., rnd 2- 20 cal., rnd 3- 18 cal., rnd 4- 16 cal. Total-72 cal.
Rx 86 Cal Row
26-20-20-20 😁😁😁
In 3 minutes, complete:
12 dumbbell bench presses, 45#
9 back squats, 115#
6 alternating dumbbell snatches, 45#
Max-calorie row in remaining time - 9-8-17-16
Intermediate:
24, 20, 19, 20
RX with Echo bike
56 cals
intermediate
25-25-20-16
86cal
Rx 17-16-15-12
53 cals
12.5kg Dbl Db bench press
43kg Back squat
15 kg Db Alt snatch
Assault Bike Cals
My Training on Tuesday night, September 17.
In 3 minutes, complete:
12 Dumbbell Bench Presses 45 lb
9 Back Squats 137 lb
6 Alternating Dumbbell Snatches 45 lb
Max-calorie row in remaining time
Rest 90 seconds between rounds for a total of 4 rounds.
I completed 10, 10, 9 and 9 Cal Rows | 38 reps.
https://youtu.be/lg1WF4JtPGE
Intermediate, recovery day, 35# dbs, 95# squat, 63 calories rowed. Still tired from yesterday
In 3 minutes, complete:
12 dumbbell bench presses @35lbs DB’s
9 back squats 1st Rnd @ 95lbs BB then 3rnds @ 75lbs BB
6 alternating dumbbell snatches @35lbs DB
Max-calorie row in remaining time
Rest 90 seconds between rounds for a total of 4 rounds.
R1: 27 Cal
R2: 26 Cal
R3: 23 Cal
R4: 24 Cal
100 Total Cals
45# DB
135# squad
34,33,29,24
Nice job!!
20-17-18-14. 69. RX. 58 years old. Happy to be moving and staying one step ahead of Pukie
Nice job!!
Hell yeah
M 32yoa 94kg 192cm
.com from 240907 Rx 24:59
.com from 240902 Rx 21:50
.com from 240904 Beginner 50;30;41
Catching up from 2 week vacation.(not smart)
SCALING IS AWESOME!!!
Way to go! The best thing to do is hop right back in!
30,22,24,20=96
Heck Yea, nice work!
4 rds for 107 cals
1- 26
2- 26
3- 25
4 - 30
Mistakenly used 185# for Bksq.
Great work!
Nice job, especially with the heavier weight!
(4) 3min rds: 31/30/33/34 128 total cals
12 DB Bench Press(35lb DBs)
9 BSQT(135lbs)
6 Alt. DB SN(35lbs)
90 sec REST
Hey guys, can anyone give me an idea on calorie conversion- my rowing machine appears archaic and I can't seem to find a calorie option.
260 meters, 258, 212, 224. Any ideas?
Check my post out from earlier to a similar question.
Rx’d: 31+27+26+22= 106 total cals
Squats and rower caught up with my legs on that last one! Good one, thanks!
Great work dude!
The last round is the worst!!!
Great job; crushing these lately!
Beauty. Well done!
RX (175# squat)
42-41-39-36 = 158cal
Rx+, fantastic!
Well done!
Dang, Nick!
20-18-16-15
Total 69
Nice work!
9 back squats 100kg
6 alternating dumbbell snatches 32kg
17-12-12-12cal
Max reps cal row=max reps SDHP@kb24kg
28-20-15-23
43-43-43-43
What the what?! Crazy good!
Amazing!
32 cal total*
*subbed SDHP w/35lb bar for row; active calories burned during movement according to Apple Watch.
21/20/17/16 cal
age 54/92kg/188cm
50 lb dumbbells and 135-lb barbell
45 calories total
m/43/170 lbs
124 cals
Rx but burpees instead of row
12-6-4-1
Scaled to 39# DB bench press (a 35 and a 4 in each hand), 145# back squats, 35# DB snatches (39 wasn't working)
16-17-18-16 cals...btwn 1:00 and 1:20 for each row, depending on whether I got to it before it went back to sleep.
Fantastic workout...one for my long-running WOD notebook.
Now having done this, huge shout-out to those of you north of 25 cals on the rows.
61/5'8"/155
Well done Jim! I have to agree with you on that shout-out despite not having done this WOD yet.
Awesome work, Jim!
Fantastic job & agree, this is one I'll be revisiting!
modified to:
12 push-ups
9 squats
6 burpees
max reps of double-unders
50+70+57+48 = 225 reps total
Nice mod, and impressive DU performance, getting yourself situated and coordinated after those lifts.
23-23-24-30 (100 kcal)
Nice work & good modification!
38lbs dumbbells for presses & snatches, 135lbs barbell for squats
30 - 30 - 23 - 24 calories = 107 total calories rowed
Really wanted to get 25+ cals/rd. Pushed too hard on rd.2 and didn't have enough left to keep it.
Great work overall though! Nice job!
Reps & time scheme as RX'd; no rack & small space; so DB back squats subbed @
30# DBs for all: concept 2 rower
18,18,18,21
So tempted to drop back to 20#s when I just couldn't get past 18 cals, but stuck it out for a final push. Not much more, but I'll take it!
GREAT job! So glad you didnt drop you did not need to! Perfect sub for the Back squats today! Way to stick it out and push through!
Hell yeah Favo, well done!
Great work, as always, Favo!
Beginner option14-15-14-15
Way to go Charles!!
42M RX
Concept 2 Rower
41-40-39-34
154 Total Reps
Last round on the row was PAIN CAVE city!
YES I should have been on that last round!! Way to go! You CRUSHED IT!
No doubt! Impressive!
Wow, impressive!
Rx 34-32-35-37
Great job!
Excellent!
Nice work Jonathan!!
Great push, Jonathan.
!!!!!
Did 240916, results there. Had a brief thought to rest and get 2 rounds of today's in WOD after, but then the rain started to come down and I had to put everything away.
Great job on the 9/16 workout! Bummer about there Rain, maybe another day!
Glad the weather saved you from yourself!! :)
Yeah this plus 240916 would have been a WOD too far for one go, but I'm sure you'll hit some high cals when you get to it!
M 41 200# 69"
Rx 37, 29, 31, 34
131 total cals
Awesome!
Nicely done!
Great work! Love seeing that last round as your 2nd best overall!
On 🔥! Nice job
Rx with concept 2 row
42-32-35-37
146 total
Awesome!!
Fantastic!
Smashed it!
135lb bs
55lb db
18-18-23-20 cals
Nice work! Way to get stronger over the rounds!
Well done!
Rxd at the Y. Rowing about a 15-20 transition from other station.
33-29-28-27
Absolutely crushed it!
Great job James!
Wow nice calorie count there!
Holy cow, that's flying! Great job James.
Fantastic, especially considering the travel time
Rx
108cal
Way to get past that 100 cal mark!!
Well done!
Hell yeah
Rx 99 cal 😅 my OCD is telling me redo for 💯
22
24
25
28
So close, nice work!
HAHA maybe another go? Just kidding, great job!!!
Next time Jean, well done!
Great work!
Solid!
For those that don’t have calories on the rower. I read that 500m is equivalent roughly to 70 calories. That works out to .14 calories per M. If you multiply your M covered by 0.14 that should give you roughly the right calories.
Begginer leg 1 - 344M 48 calories leg 2 - 393M 55 calories leg 3 - 402 56 calories leg 4 - 399M 55 calories. Total 1538M calories 214.
This might be way off, having read some other pages it appears to fluctuate widely. 🤷🏻♂️
This might be way off, having read some other pages it appears to fluctuate widely. 🤷🏻♂️
This might be way off, having read some other pages it appears to fluctuate widely. 🤷🏻♂️
Andrew, for what its worth, the other day I did a 50 cal row for time...took 3:42 and ~835m, damper at 6-7.
8-9-5-0
Intermediate
Nice Job Amedeo!!
Well done!👍🏼
Globo wod: if a barbell isnt available fir back squats use 40/60 lb dumbbells for front squats, or if you use the dumbbells from the bench and snatches up the reps to 12 front squats. If a rower isnt available sub max cals biking, max meters on a treadmill at a slight incline divided by 10, or max burpees in the remaining time.
As rx’d: 15-23-20-27 calories, unbroken reps
Nice work, way to get stronger over the rounds!!
Awesome increases, nice!