Complete as many rounds and reps as possible in 20 minutes of:
20 lateral burpees over the dumbbell
20 alternating dumbbell hang clean-to-overheads
200-meter row
♀ 35-lb dumbbell
♂ 50-lb dumbbell
Post rounds and reps to comments.
Stimulus and Strategy:
Today’s workout is a grind. Move at a consistent pace and aim to complete at least 4 rounds. The loading of the dumbbell should allow you to complete your reps in 2 sets or less in each round. If you need a place to slow down and recover, do that on the rower. In workouts like these, take it one round at a time and don’t get ahead of yourself or bother looking at the clock — it will only disappoint you.
Scaling:
Reduce the load of the dumbbell. Reduce the reps of the burpees and the hang clean-to-overheads. Reduce the distance on the rower.
To reduce the complexity of the lateral burpees over the dumbbell, perform these as standard burpees. For the hang clean-to-overheads, consider muscle clean and shoulder presses or kettlebell swings.
In case of injury or limitation, for the row, consider a 200-meter run or a 400-meter bike. For the lateral burpees over the dumbbell, perform up-downs over the dumbbell or in place. For the dumbbell hang clean-to-overheads, perform hang clean and shoulder presses with a medicine ball or a single-arm Russian kettlebell swing if there is an overhead limitation.
Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
20 lateral burpees over the dumbbell
20 alternating dumbbell hang clean-to-overheads
200-meter row
♀ 20-lb dumbbell
♂ 35-lb dumbbell
Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
10 burpees
10 alternating dumbbell hang clean-to-overheads
200-meter row
♀ 10-lb dumbbell
♂ 15-lb dumbbell
Coaching cues:
During the row, ensure you maintain the proper sequencing of each pull for the most efficiency and power output, and to preserve your energy and push harder for longer. Think about moving through each pull by initiating with a leg drive, then shifting your hips back, and finally pulling with your arms. On the return, it’s the opposite — the arms straighten, the hips flex, and then the legs bend.
Resources:
Rowing Technique Tips
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Comments on 250830
167 Comments
25 #
35#
rx
https://www.youtube.com/watch?v=7bDEfqWogLc
Rx
5rds +17
Round times
R1 | 03:35 |
R2 | 03:51 | +16 s
R3 | 03:54 | +3 s
R4 | 03:58 | +4 s
R5 | 03:49 | -9 s
Ø 03:49
Time left over: 00:53
As rx'd, 4 rounds + 3 burpees.
Gross. Burpees slow and steady. Broke DB C&J into two sets, usually 10-10 or 12-8. Last round, 10-6-4. Had trouble switching from left to right hand overhead - need work there. Rows were slow-ish, recovery.
52m/5'10"/185
3 rounds plus 30 reps - Rx’d
Rxd 4rds
Scaled to 35#
Unbroken
Bodyweigth: 62kg
Dumbell: 17.5 kg
200mt run instead of 200mt row
Score: 5 rounds + 20 burpess over the dumbell + 5 hc to oh.
4+26
run 200, not row
Score 4 rounds
CrossFit AFK
5+20 - Rx
4 rounds + 32 reps
Rx
3rds + 14 burpees
Burpees by far the limiting factor
Rx 6 rounds + 4 reps
Rx 4 rounds +4 burpee’s
M/37/180
Burpees progressed to up downs
30 lb dumbbell
3 rounds + 29 reps
Rx 3R+23
Male / 39 yo / 1.83 mts / w: 168 lbs
DB: 50 lbs
4 Rounds + 3 Burpees
M 55
20 lateral burpees over barbell with bumpers
20 HCOH (24kg kb)
12 cal assault bike
3 rounds + 10
M/39/6’/175#
4+40 Rx
Dumbbell hang clean and jerks 16+4
Burpees with step-out and step-in.
Rows for recovery.
Deo gratias
39 / M / 5'9" / 140lbs
25lb dumbbell
Run 200m
3 rounds + 4
Intermediate
3 rounds + 20 burpees
10 #
Rx
3Rds+20
3+20 even in Lake George.
40 DB
20 KB sumo for row.
This worked me hard, half in sun.
4 rounds 9 butpees
Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
20 lateral burpees over the dumbbell
20 alternating dumbbell hang clean-to-overheads
200-meter row
♀ 10kg dumbbell
5 rounds
RX 4
M/36/195
RX 5+3 BOdb
M 55/210/6’
Intermediate scale.
4+6.
tiempos de ronda
R1 | 03:28 |
R2 | 04:01 | +33 s
R3 | 04:27 | +26 s
R4 | 05:33 | +66 s
R5 | 27 reps|02:31
Ø 04:22
Tiempo restante: 02:31
2 +32
♂ 35-lb dumbbell
M/36/210#/6’2”
5 + 22reps
M29/176cm/92kg (that's my 9th workout here)
Total rounds: 5 rounds + 1 rep
Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
10 burpees
10 alternating dumbbell hang clean-to-overheads
200-meter row
♂ 15-lb dumbbell
3 rounds
+ 15 cleans, because f burpees….
RX
All unbroken
Row sub 2’/500m
4rounds + 10burpees
Rx 6 rounds + 13 Burpees
*All Hang C&J Unbroken.
*All Row Averages sub 2:00
*This had some serious 25.1 vibes!
All hail the king!
Rx: 5+3
Result:
✅ 3 full rounds + 4 Burpees
💥 Burpees unbroken every round
💪 Cleans in 2 sets of 10 reps per round
https://youtu.be/-KdyTH64_nw
Every rep was a test — every breath built resilience.
Strong at 65. Strong for life.
Volt On. Legacy On. ⚡️
4+20 beginner 35# DB
M/220/60
35 DB(all I have)
400m run sub row
Scale
Sub 400m run for row
Intermediate (35’s are the heaviest I have)
5 Rds with 12 sec to spare
The hang clean to overheads were not too bad so fairly confident could have done the same rounds Rx. The suck to be embraced were those burps - never been fast on them and they just crushed me today. Did a couple of 400m runs, AbMat sit-ups and reverse lunges as part of cool down to get a little work in from yesterday.
Very nice job + getting in work from yesterday! Well done!
Fantastic job, Lincoln!
250829 in the morning
250830 in the afternoon
Rx
5 rounds+ 2
Great job!
Nice! I could not have doubled up with these! & 5+ rounds!👏
56 yo M/ 5'9"/ 143 lbs
Run 5 miles
47:58
rest 2 hours
today's WOD
3 rounds + 20 burpees over dumbbell + 10 dumbbell HCTOs
scaled to 35 lb dumbbell
Nice job & good time on that run too!
4+25
1 min spin bike
Scaled - beginner
17# kb
4 rds + 6 burpees
Rx’d: 4 rds + 14 reps
Finished 5th rd at 23:20 (shout out to Favo K)
Hats off to all y’all that finished 5+ rounds at Rx!
M/ 42y/ 174lbs/ 68”
Hell yeah, bro! I think you could hit 5, that today was just one of those days.
It was a tough one for sure! 4+ rounds is great AND going on to finish the 5th is awesome! 💪
Awesome!
NICE!
14 Kg DB
5 rounds + 60m
So close to 6, great work!
If anyone could hit 6, it's Luis! Fantastic job!
Made up yesterday's wod
Results there
Into today's wod scaled to
3 rnds
20 burpees
20 hang snatch alt arm w,/30#db
20 sdhp w/30#db
16:02
M/55/180
Solid work, Mike!
Doubling up on these is tough! Nice work!
That’s a tough double up. Nice, Mike.
Rx ish in the garage gym. No rower, subbed 200m runs.
5R + 18 BOB.
rounds:
3:21
3:42
3:46
4:04
3:55
1:12
rounds 4 onward started to feel ROUGH
Finished round 6 after the bell. Did power cleans and push presses, if they were supposed to be squat cleans, no thanks.
i hope i dont need to use my arms for anything else today.
Awesome job, James!
Excellent! Finishing that 6th round is awesome!
Well done!!!
Rx 4+40
Rx 5+ 15
Great job!
Very nice!
-3 Rounds; Subbed 200 m row for 20 strict pull-ups. I worked out in an MMA gym, so no rower
Rx
5+20
Awesome!
Excellent job!
Fantastic!
55lb db
3+7 db s2oh
Complete as many rounds and reps as possible in 20 minutes of:
10 burpees
10 alternating dumbbell hang clean-to-overheads
200-meter row
25-lb dumbbell
6 rounds
Gabriel- 4rds, intermediate, sub row for 200m run
Isabel- 5rds + 4 burpees, intermediate
Jon- 4rds+ 11 burpees, 25# db, sub row for 200m run
Got the whole crew in! Great work all!
20 lb dumb bell
Good job!
4 rounds, 35# DB
Single arm hang clean and jerks in round 1, then switched to single arm power snatches
Didn't start the clock at the beginning of the workout, but did rounds 3 and 4 in 10:54
62/5'8"/159
Great job, Jim!
Well done, Jim!
Nicely done!
55M
5+17 burpees
40# DB
Awesome job!
Fantastic work!
Rx
5 rounds with barely 3 seconds to spare
F:58
Wanted 6, but no way in hell...
Way to fight for on the rower!
Wow! That’s awesome, Favo!
Kickass, ‘big guy’! Just another example of how you’re on another level.
Great Triplet that workout is. But yep, it's a grind. Intermediate with 35lb DB
4 rounds in 20:02 - my last row stroke took me over!
Great work, Stephan!
Solid!
Well done! Tough triplet fo sho!
20# DB
200m run
Good job!
Rx: 4 rounds + 34 reps
nice one Randy!
Rx: 4 + 28
steady burpees
unbroken C&J
<:50 row
Well done!
Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
10 burpees
10 alternating dumbbell hang clean-to-overheads
200-meter row
35-lbs dumbbell
3- rds
Even the so called "beginner" is tough with the shorter time. Great work!
Intermediate option w/ 200m run instead of row
3 rounds+ 20 burpees+ 15 clean-to-overheads
Rx male 35
5 rounds + 29 burpees over db + 20 hang clean and jerk + 185m row.
wanted 6 full rounds too slow to start.
Well done Colton!
Wow, that’s still badass!
Awesome! Not far off 6!
Inter. - 95# barbell
2 rds. + 20 burpees + 5 cleans to overhead
Nice work! 95# is heavy for this!
scaled to 30# Db
Db20kg
Nice!
4Rd
20
10
4 rds+6 burpees
4rd+9
M/56/67”/150#
4+9 Rx ***
***. Rx if cleans were ok as power cleans. If they were supposed to be squat cleans not Rx
20 min amrap
20 lateral burpees over a db
20 alt hang power clean and jerks @50# db
200m row
Round times
R1 | 04:40 |
R2 | 04:51 | +11 s
R3 | 04:57 | +6 s
R4 | 04:58 | +1 s
Ø 04:51
Time left over: 00:34
Nicely done! Pretty sure power cleans are ok to call Rx. HQ has been listing specific movement variations when they program them as such, leaving you to otherwise choose your own adventure.
Well done! Agree with Lincoln re the execution.
Male (31) Rx: 5 rds 32 reps
Nice work - 5 rounds is moving!!!
Awesome!
Great job!
20 burpees
20 35 pounds dumbell/ Donte have 50pounds
200 m run/ dont have rower
Intermediate; 31 lb KB, 400m echo bike
3 rounds and 5 burpees
M50/76/179cm
intermediate
3 rounds / tired
4 rounds 28 reps
15 kg dumbbell
3 rounds + 40 reps
20:50
4 rounds