Fast and Heavy
For time:
21 dumbbell thrusters*
400-meter run
18 dumbbell thrusters
400-meter run
15 dumbbell thrusters
400-meter run
*Use two dumbbells.
Compare to 010210.
Post time and load to the comments.
Stimulus and Strategy:
This is the first workout ever posted on CrossFit.com. Just as it was posted back in 2001, no weight is listed for the dumbbell thrusters. Instead, the instructions were to use a heavy weight and move as fast as possible. Twenty-five years later, this workout is still a “bear” and is a potent dose of fitness. Choose a weight for the dumbbells so you can complete your thrusters in 3 sets or fewer, and push the pace of each run.
Intermediate option:
Same as Rx’d.
Beginner option:
For time:
200-meter run
15 dumbbell thrusters*
200-meter run
12 dumbbell thrusters
200-meter run
9 dumbbell thrusters
*Use two dumbbells.
Resources:
The Dumbbell Thruster
Pose Running Drills | Lean and Pull
Pose Running Drills | Pose Alignment
Find a gym near you:
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Comments on 260210
246 Comments
16:08
50# dumbbells
11:51
35# DB, row instead of run
Time: 13:43
“Fast & heavy”
12:54
Db’s thrusters @17,5kg
Run 400 m
15+9/9+9/8+7
9:46 with 50-lb Dumbells
(21/11+7/8+7)
M/40/6’/174#
11:57 with 50-lb. dumbbells
(15+6/10+6+2/10+5)
Deo gratias
First time doing it so wanted to have a reference with RX wieghts : felt like dying for 14'"30' 😂
Note for later : short sets and steady pace is the way to do it. Definitely not a "sprint" for me
14:35
30 cal echo
9:33
For time:
200-meter run
15 DB press
200-meter run
12 DB press
200-meter run
9 DB press
17.5kg DBs
7:08
M/45/67kg
DB 20kg, bikeerg 1000m
9:42
9:55
15kg
Rx — 12:43 (53# kbs)
M/34/5’9”/170#
25#’s
10:10 (runs around pasture)
Major leg fatigue from day before mental battle
Picked the wrong weight.
60/F/25#db/row
35lb dumbbells
17.5kg/38lbs
24 cal echo bike
= 7:54
500 meter row
18 DB Thrusters
500 meter row
15 DB Thrusters
500 meter row
Time: 15:16 minutes
Used 35lb dumbbells. Got heavy near the end. Failed to get final set of 15 in under 3 attempts. Form started to falter as well but using 30lb DB's would've likely been to easy. Work thrusters into other workouts and the 35's should be easy next time around.
Total time was 15:01.36
14:43
35lb dumbells 500m row
35# dbs
400 m row
15Kg dumbells, 13 mins 50 secs.
2 db @12.5 kg
Sostituito 400 m rum con 21 cal A/B come da tabella comparativa
11’35”
Fast and Heavy
For time:
21 dumbbell thrusters*
400-meter run
18 dumbbell thrusters
400-meter run
15 dumbbell thrusters
400-meter run
*Two 24-kg dumbbells
15'13"
50# DBS
45 # T and 400 m run
DBs = 55, 5lb(25Kg)
Age 42
16:35
500 m ski
single arm KB thrusters, each arm (15#)
18:34
35#db
1600m total
13:35.51
intermediate
25 lb dummbells
400 m run
CrossFit AFK
13:08 - Rx
70# dumbbells
5s and 6s to get through it.
15lbs
15 minutes
9:28 Rx w/ 50lb DBs. Thrusters 21/10+8/7+8. All runs were under 2 min. Finished first round in 2:48 and had a glimpse of hope to complete the whole thing under 9min. But that hope got dashed on the next set of thrusters. One really needs unbroken thrusters to get under 9 minutes. Happy 25th anniversary everyone! I also appreciate many more people posting their split times/rep scheme. Let's hope for 25 more!!
M/36/6'3"/195
Rx: 9:50 (50lb DB)
Thrusters:
16-5
10-8
10-5
55lb dumbbells
11:44
45# plates
15:14
3x 21/18/15 DB Thruster 20/20kg 400 meters Run in 18’
11:21
Plan was to keep each run around 2 min and each set of thrusters around 1 min
Plan was out of the window pretty early …
Great wod 😎👍🏼
22.5kg DBs
9:56
M/41/220/67in
time: 11:40 (24kg/24kg kettlebells)
just got off being sick for a week! Feels so good to get back into it!
2x20 kg Dumbbells
12:58
21 dumbbell thrusters*
20 step-up
18 dumbbell thrusters
20 step-up
15 dumbbell thrusters
20 step-up
*Use two dumbbells
5kg DBs
45cm box
7:20 (9weeks postpartum)
2x12,5kg DB
Sub:
500m row
db thruster (25#s)
time: 11:18
Yep. That was the first one ever posted: https://web.archive.org/web/20010429074029/http://www.crossfit.com/Archives/routine010210.html
That was Fast & Heavy!
Rx today using 9kg dumbbells. Broke thrusters into two sets each round
9:28
21–18-15 DBT @15 kg*2
400 m run (3)
TT 11:59
8:52, used 40lb dumbbells
9:17
35's
https://www.crossfit.com/200415
#50 dbs
10:22RX
17:53
21 thruster w 45lb db
400m
18 “
400m
15 “
thruster sets took me 3/4/3
21 x thrusters
400m run treadmill
18 x thrusters
400m run treadmill
15 x thrusters
400m run treadmill
2x25lb DB
20# Dumbbells
tiempos de ronda
R1 | 04:37 |
R2 | 05:02 | +25 s
R3 | 04:23 | -39 s
Ø 04:40
Tiempo restante: 00:01 = 14:03
For time:
21 dumbbell thrusters*
400-meter run
18 dumbbell thrusters
400-meter run
15 dumbbell thrusters
400-meter run
* two dumbbells. 50-lbs
Scale 45lb Thruster
9:42 in the rain
50# db's
Extra points for a rainy element!
20/each DB
14:20 Rx with 70# DBs.
15:16
22 lb dumbbells
30 lb dumbbells
35lb Kettlebells
M52/5'11/220#
FT:
21 db thrusters: 35#
500m row
18 thrusters
500m row
15 thruster
500m row
13:06
Rx 11:51 with 70lb. Dumbbells
*7’s, 6’s, and 5’s on Thrusters.
*Those 70’s absolutely crushed me!!!
*HAPPY 25th Anniversary CrossFit.com!!!
That’s crazy with 70s! Fantastic!
Amazing! Y'all with these 70# DBs! Beasts!
M/50/200bs
RX 35lb db's
12:50
RX
50 Dbs
UB, 10/8, 10/5
Sub 500m rows and 25lb dbs
11:12
44 lb KB’s
400M run
43F/140#s
Time: 18:46
Rx
40# bells
39 / M / 5'9" / 140lbs
30lb dumbbells
16:59
Three minutes faster than my 2016 time, though I can't explain why since I was generally a lot fitter then.
21 dumbbell thrusters*
400-meter run
18 dumbbell thrusters
400-meter run
15 dumbbell thrusters
400-meter run
8:00
17:57
Rx reps,25# DBs,400m row (icy still)
9:22
Great job!
56m
21-18-15
Rx
40#DB
opps.. forgot my time
16:12
Great w/40s!
RX
50lb
12:13
Fantastic!
43/m
RX
45lb dumbbells
time: 9:57
Noice!
10.56
25lb db
500m row
2x20kg db (21,18,15)
11:37 min
22:38
Rx 7:59
Unbroken
Amazing!
Well done!!!
That’s so good
Rx?
50lb DBs, treadmill @1%. Would have been unbroken on the thrusters if I hadn't dropped with 5 reps to go.
10:09
Nice work!
Rx’d with 50lb DBs: 11:42
DBT sets split thusly: 15-6, 8-6-4, 7-5-3
Runs: 2:00(?), 2:00, 1:44
Good one!
Nice CN
Well done, amigo!
Coastie--mind if I use your thread for my time?? I can reply to comments but can't post my own
25# db's for thrusters
500m row for run
11:28
Git’r done, Mike, nice work!
Great work Coastie! And Mike too!
No problem, Mike, anytime! And great job!
30 lbs
40 double under
11 minutes
Since its for load and Time I tried 60s.
dumbbells @60
400m runs
10:05
🥵
m/38/5’11’’/193pounds
Fantastic!
21-18-15 (rest at 9 on last set(
CDS to CDS ~0.3 mi
10:51
Rx 50’s, 8:45
Unbroken thrusters, depth was surprisingly good. Runs- 2:05, 2:20, 2:00
That’s dope! You’re a beast!
Awesome work Chance
Great going UB !
10:54
13:40 up and down small hill at Rural hill. Used 40 lb DB’s. Just realized I went backwards, started with run, then thrusters. Damn.
35s are the heaviest I have
9:44
Broke once each set on purpose and tried to get back on the DBs as soon as possible after each run. Will call this a new PR since I don’t have previous scores recorded for this.
Thanks to GG, Annie, Nicole, DC and all the others that made and still make mainsite possible.
Hell yeah, sub 10!
Nice Lincoln----I second the thanks to Coach and the OG's
Excellent!
DBS thrusters
Box jumps
22,5
7 minutes
dumbells 15kg
Sub Thrusters for DB front squats (50’s)
9:32
10:20
Dumbbell = 14kg
Does anyone know how to look at past workout comments from the 2007-2012 time frame? I used to post on main site and would like to see how far (or not) my fitness has come.
Use the wayback machine. https://web.archive.org/
Peter.
M 53/79kg/175cm
For time: 12:10min.
21 dumbbell thrusters*
400-meter run
18 dumbbell thrusters
400-meter run
15 dumbbell thrusters
400-meter run
*Use two dumbbells. 19kg (41,8 lb)
Treadmill incline 1,5%
Cool down with rowing machine concept 2
2000m-8:19min.
Has this ever been programmed since its inaugural post or the 2006 posting? I can't find it in my records, going back to 2013.
Ive seen it in 2018 and 2020. I think there are more repeats
My log has one on or around 160210.
Weird. The name "Fast and Heavy" didn't ring a bell with me, and I always log workouts by name if they have one, like Open Workouts, the Girls or Hero WODs. Perhaps the movements were programmed, but not specifically under that name?
Scott, aha! I did it as well on 2/10/16, but didn't log it under the F&H name. Thanks.
Nautical Fast-ish and not so heavy
Thrusters w/ 25# DBs
500m rows
11:46
Thrusters were with a 20 and a 5 in each hand, with one short break in the rounds of 21 and 18. Wish I'd tried a 20 and a 10, just to see. Rows ~2:10 each.
This was perhaps programmed before Coach settled on the 21-15-9 standard rep scheme.
63/5'8"/160
Truly an anniversary to celebrate. Count me among the millions transformed. Eternal thanks to Coach G, Annie, Nicole, and the team that made this and still makes this possible.
Nice work, Jim! Definitely an anniversary to celebrate.
Great work!
Good work Jim--how much of a pain is holding 2 db's???
Very nice, especially with the challenge of 4 DBs!
30lbs dumbbells, 11:10
I did this run-first then thrusters.
Great time!
Nice--I think either way this wod is lung burner....
Nice job!
8:48
40lb DBs
400m row
Fast!
12:43 40# dbs
09:51, 2x22.5kg (50lbs). M/33 5'7" 150lbs. 3x7, 3x6, 3x5. Even more gross than last year!
Awesome with 50s!
M/66 5'7" 175
Rx with 20# DB
400 m row
15:12
Awesome!
Great work!
56M
9:56 (2) 40# DB heaviest I have
Beast
Well done!
1db 17.5
Beginner option:
25- lb dumbbells
9:25
21,18,15,12,9,6,3 db thrusters with 400 m runs in between. 21:25
Damn. An anniversary glutton for punishment! Way to (literally) go the extra mile.
Talk about extra work, well done!
10:55
threadmill
2*12kg db
(hotel equipment)
9:26, 2x15kg Dbs
Early pregnant
Happy Anniversary CrossFit.com 🎊
Great job!
14:04, air runner and 60-lb dumbbells
Go Patty!!!
M46/177
9:23 40#
Great stuff!
3 rounds
.25 treadmill 6-7.2mph
15# Dbs 21 18 12 unbroken
Do 17.5# or 20# next time
3 rounds 400 run
25# db thrusters 21,18,15
17:02
1000m BikeErg
22.5 Kg DBs
9:57
Excellent! Gotta think the push-pull bake handle work made the thrusters worse.
Argh! BIKE handle.
Not really Jim, BikeErg is the "easy" bike option... No push-pull to be done, just pedalling ;)
Still a great time!
1) 3:27
2) 3:27
3) 2:45
RPE 8/10
50lb Rxd 14:19
400-meter run
21 dumbbell thrusters*
400-meter run
18 dumbbell thrusters
400-meter run
15 dumbbell thrusters
18 & 15 reps 20 lbs
Rxd at the Y. Air assault runner and 50 lb DBs.
10:52.
wanted to keep it under 10 but the runs got worse and needed to break the 15 into three sets instead of two. Sneaky sucky.
happy anniversary .com!
Still a great effort. 50s at that rep scheme is fantastic.
Great job with those 50s!
Still a great time with 50s!
9:30
400m row
21 DB Thrusters 25lbs
24 calorie bike
18 DBT
400m Row
15 DBT
Great job!
M/53
18:08
500m row sub for run
21,18,15 45# db
9:11 RX
50 lbs. DBs
Excellent!
45/55/65
18:29
@15 for dumbbells for thrusters
Intermediate/ RX
30 cal
21 dumbbell 20kg
30 cal
18 dumbbell 20kg
30 cal
15 dumbbell 20kg
30 cal
17'40
Great workout! What happened to CAP and .com being the same though?
So happy to see this blast from the past! 💪🏼💪🏼💪🏼 Happy 25th anniversary!
40#DB
400 m run
21 DB thrusters / 35 pounds
400 m run
18 DB thrusters/ 35 pounds
400 m run
15 DB thrusters / 35 pounds
1200 6:12
800 3:51
400 :46
Tot 19:00
400m run/21 db thrusters(15kg)
400m run/18 db thrusters(17.5kg)
400m run/15 db thrusters(17.5kg)
time: 9:55
10:12
2x25” dumbbells
14KG
14 kg dumbbells
My weight: 84.5 kg
12’33”
11.14 Rx 17.5k dumbbells
13:55
10 kg dumbbells
12:05
Is there a reason it is Run first here, but Run second everywhere else it’s been posted?
Don’t understand myself, but I’m going to do the original format since we’re harkening back to the days of yore.
Looks like they updated the post - DBT first, then run.
They do listen lol
I got you, Chance.
I love when you whisper in my ear…
생일축하드립니다 코치님!!
Happy birthday!