Quarter Gone Bad
5 rounds for max reps of:
15 seconds of thrusters
45-second rest
15 seconds of weighted pull-ups
45-second rest
15 seconds of burpees
45-second rest
♀ 95-lb barbell and a 35-lb dumbbell
♂ 135-lb barbell and a 50-lb dumbbell
Compare to 080413.
Post reps to the comments.
Stimulus and Strategy:
Today's workout is an interval sprint fest! Move fast, move well, find your threshold. Reps across all 5 rounds will be moderately challenging. They may feel slow in the moment, but you will think fast. The goal for each set is to perform 3-5+ reps within a 15-second work window, followed by 45 seconds of rest. The short workout window calls for unbroken movements. This is a one-to-three work/rest format, allowing for adequate recovery to push hard each round. Note that the recovery will feel shorter than you would like as the rounds compound. This is the battle! Can you maintain movement quality and rep consistency throughout the workout?
Intermediate option:
5 rounds for max reps of:
15 seconds of thrusters
45-second rest
15 seconds of strict pull-ups
45-second rest
15 seconds of burpees
45-second rest
♀ 65-lb barbell
♂ 95-lb barbell
Beginner option:
5 rounds for max reps of:
15 seconds of thrusters
45-second rest
15 seconds of banded pull-ups
45-second rest
15 seconds of burpees
45-second rest
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Thruster
Weighted Pull-Up Tips
The Burpee
The Strict Pull-Up
The Strict Banded Pull-Up
From the Archives: Quarter Gone Bad WOD Demo
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Comments on 260302
159 Comments
Muscle ups: 4,4,4,4,4
Burpees: 5,5,5,5,5
Strict Pull-Up 3,3,3,3,3
Burpee 4,5,5,5,5
4-4-4-4-5 thruster 25kg/55#
3-3-3-3-3 thin band strict pull-ups
4-4-5-5-5 burpees
6 strict pu
5 burpees
5s on everything
M/45/67kg
rx 25/18/33
Thrusters: 5,5,4,5,4
Weighted pull up: 4,4,4,5,5
Burpees: 5,6,5,5,6
77-reps - Rx
39 / M / 5'9" / 140lbs
30lb dumbbells thrusters 6-6-6-6-6
Strict pull-ups 6-6-6-6-5
Burpees 5-4-4-5-5
Total 82
Banded pull ups
Sit ups @9kg
3-3-4
3-3-4
3-3-4
4-3-5
4-3-5
4-3-5
Total = 56 reps
TH 4, 6, 6, 7, 6
SPU 8, 9, 9, 10, 9
BP 6, 6, 7, 7, 7
TOTAL = 107 reps
Intermediate
12-12-13-13-13
Rx Total = 88
Thrusters 5+4+5+4+5=23
Weighted pull ups 6+7+6+6+6=31
Burpees 6+7+7+7+7=34
TH 4,4,5,5,5
WPU 4,4,4,5,5
BP 6,6,6,6,7
M/56 👨🏻🦳
@95, @20
7; 5; 5;
7; 5; 5;
6; 5; 5;
7; 5; 6;
7; 5; 6;
86 reps
82 Rx. Thrusters 5/5/5/5/5. (strict) Pullups: 4/5/5/5/5 all singles with variations on the grip. Burpees: 6/6/7/7/7. I was hoping to string some pullups, but it’s just too heavy. Is there a secret to kipping weighted pullups, cause people are posting very good numbers on them?
76 reps
thrusters DB right (12,5 kg)
1: 6
2: 6
3: 6
4: 6
5: 6
foot-assisted pull-ups
1: 5
2: 5
3: 6
4: 6
5: 6
burpees
1: 4
2: 5
3: 4
4: 4
5: 5
96 reps, intermediate
6-7-6
6-8-6
6-6-6
7-6-6
7-6-7
Thrusters 40 kg
Bandes pull ups
Taken as an additional rest day due to a hip joint niggle.
Beginner
Thurusters rx 5/5
Pull ups 5/4/3/4/3
Burpee 5/5
40kg barbell
66reps
thrusters/rx:2/2/2/2/3
pull ups/5/5/5/6/7
burpees/5/5/5/6/6
40lb DB
61reps
6,6,6,6,6
5,5,5,6,6
Intermediate option:
• 65lbs & Strict pull ups & Burpees
(84) Reps
6,7,7,7,8
4,5,4,4,3
5,6,6,6,6
pull ups 5-5-6-5-5
bp 6-6-6-7-7
TH 4 4 4 4 5
WPU 5 5 5 5 5
BP 5 6 6 6 7
76
6-6-6-6-6 = 30rps
6-6-6-5-5 = 28rps
8-8-8-8-9 = 41rps
Score: 99-Rps
80 reps
Rx
Age 57
6’0
202 lbs
58 reps
Intermed.
Thruster - 5-6-7-7-5
stc Pull-Up - 6-7-7-7-7
Burpees - 7-8-8-9-9
33
26
Total=84
One round 25#’s
Other rounds 35#’s
33
26
Total=84
One round 25#’s
Other rounds 35#’s
Thruster 29kg
56 yo M/ 5'9"/ 151 lbs
95 lb thrusters 6-6-6-5-6
50 lb weighted pull-ups 6-5-5-5-5
Burpees 6-5-5-4-6
total=81
M52/5'11/220#
75# Thruster: 6-7-7-7-7
Strict Ring Pull-up: 5-5-6-5-5
Burpee: 4-5-5-5-5
Banded PU 7-6-6-6-5
Burpees 6-6-6-6-6
M/51yo/5'8"/#225
Intermediate_75 reps
Rx 101 reps
Thrusters: 5-5-6-6-6 reps
Weighted Pull-ups: 7-8-7-7-7 reps
Burpees: 7-7-7-8-8 reps
Beast!
5-3-6
5-3-6
5-3-6
5-3-7
5-3-7
72 total RX weight
Rx
Thrusters: 7+7+7+7+7
Weighted PUs: 6+6+6+6+7
Burpees: 6+6+6+6+6
Total: 96
Awesome!
135 bar
45 pound plate for pull-ups
103 total reps this was a fun one
Very well done!
R1: 14 reps
R2: 14 reps
R3: 11 reps
R4: 12 reps
R5: 14 reps
Total: 65 reps
1: 6
2: 6
3: 6
4: 6
5: 6
foot-assisted pull-ups
1: 5
2: 5
3: 6
4: 6
5: 6
burpees
1: 4
2: 5
3: 4
4: 4
5: 5
80 reps
75lb Thrusters for the first 3 rounds
6,6,6,5,5
Banded pull-ups
5,6,6,5,5
Burpees
6,6,6,5,5
83 total reps
Thrusters 6,6,5,5,5
Pull-ups 7,6,6,7,6
Burpees 5,6,5,5,5
85 total reps
Intermediate+ — 6/6/6 reps each round
115# bb + 35# db
M/34/5’9”/175#
Intermediate'ish
With a 20# plate carrier
Thruster (95#): 5/5/5/6/6
Pull-ups: 7/8/8/9/9
Burpees: 5/5/5/6/6
95 total
My lack of speed in burps and thrusters showed but may have been able to get 1 more rep each set without the PC on. Pull-ups did not stay strict for long, but kipping was kept to the absolute minimum.
PC for the whole thing? Thats hard core, amigo! 💪🏽
Nice work, man. Plate carrier is a nice touch.
Rx
Thruster: 7/7/7/7/7
Pull ups: 7/5/5/5/5
Burpees: 5/6/7/7/7
94 Reps
Great job!
Pull-ups: 8, 8, 8, 8, 8
Burpees: 6, 6, 6, 6, 6
103 total reps
Awesome!
75 reps total (scaled)
with 115lb barbell and 40lb dumbell
5 each round on thrusters
5-5-4-3-4 on wtd. strict pullups
5-5-6-7-6 on burpees
dad got
3 each round on thrusters at 35lb
6-8 ring rows each time
2 burpees each round (got 3 once)
176lbs/176cm/46
Thrusters 25kg: 4-5-5-6-7
PU banded: 7-7-7-7-8
BP: 4-5-6-6-7
89 reps
Day after the 26.1 😬
Thrusters: 4-4-4-5-6
Pull-ups: 5-5-5-5-6
Burpees: 7-7-7-7-8
Pull-ups (plate carrier) - 7,7,7,8,7
Burpees (plate carrier) - 6,6,6,6,6
92 reps total
Rx 90 total rep
6-6-6
6-5-6
6-5-6
7-5-7
7-5-7
Great job!
pull uns(4,5,5,6,5) halter 10kg
burpees(6,5,5,4,5)
Thrust: 5,6,6,6,6
PU: 4,3,4,4,4
Burpee: 5,6,6,7,7
79 reps RX
thrusters @ 75 lbs
Banded pull ups
Thrusters : 25
Pull ups: 25
Burpees: 29
Total reps: 79
https://youtu.be/GKZssNnN4Nc?si=9GZhMA6WJhWHtWYo
Quarter Gone Bad
RX
5 rounds for max reps of: 69 reps
15 seconds of thrusters 6,5,4,4,4=23
45-second rest
15 seconds of weighted pull-ups 5,4,4,4,4=21
45-second rest
15 seconds of burpees 5,5,5,5,5=25
45-second rest
♂ 135-lb barbell and a 50-lb dumbbell=62kg barbell and 22kg plates
Rx’d:
Thrusters: 5,5,5,5,5
Weighted pull-ups: 7,7,7,7,7
Burpees: 6,6,7,7,7
Total: 93
Fun one!
Hell yeah, amigo!
Great work, esp the weighted PUs.
Thrusters: 7 each
50 lb db weighted pull up: 6,5,5,4,4
Burpees to target: 7 each
Completed in the am at the Y. Warming up I didn’t think I could do this RXd (pull-ups) but was able to give it a go!
Thrusters: 5-5-5-5-5
pull-ups: 4-5-5-5-5
burpees: 5-6-6-6-6
78 reps if my math is correct.
I may have been able to get another pull-up if I had the capacity but the other movements took the entire time. I don’t think I can cycle burpees any faster than 6 in 15 seconds. I don’t know how folks are fitting in another 1-2 reps! Way to go!
Awesome job!
Nicely done, James! I concur about those burps.
3, 4, 4, 4, 4
3, 3, 3, 3, 3
4, 4, 4, 4, 5
110 reps
6-7-8-8-8 thrusters, 35# DBs
10-9-10-10-10 pull-ups
4-5-5-5-5 burpees
A fun one, but not sure what we were to get out of this workout.
63/5’8”/160
Ooops. Not quite strict pull-ups. Probably gained 1 rep/round there.
Watch the WOD demo for a really young Dave Castro and Adrian Bozeman.
I’m with ya but didn’t hate it. Kind of felt like a heavy day as the rests were plenty long enough to recover.
Great job, Jim! What I got out of it is that I can give 1000% of anything if I only have to do it for 15 seconds! 😆
That's a lot of reps, Jim, very well done!
Reps/Rounds same: Scaled: 55# BB thrusters, single toe assisted strict pull ups on stall bars/ burpees as written.
19/22/19/21/20=101 total reps*
*still bronchial after flu. Breathing is hard!
Over a hundred! Hey, how many burpees did you get during each 15 seconds? I was betting you got 10 each round?
Coastie, sadly, I never got above 8. I was quite disappointed! Just not 100% Favo yet after this flu, especially cardio-wise. Still coughing & wheezing😩
Excellent work, especially with still struggling to breathe!
8 is awesome!
M/50/200LB
Intermediate
-89 reps
Thrusters : 4-4-2-3-2
Barbell Row(no pull ups): 6-6-3-4-4
burpees: 3-4-4-4-2
Adding 5K Run
76 reps
4, 5, 5,5,6
4,4,4,4,4
5,6,7,8,8
This workout might be the easiest one in all of CrossFit. 15 sec of work and 45 sec of rest is downright enjoyable compared to what we usually get!
I'm with you, Mel. I think a 20:40 sec work/rest cycle would have been interesting, come round 3.
I agree but I dread tomorrow!
Pull ups strict 5,5,6,5,5
Burpees 4,4,4,5,4
Beginner option:
5 rounds for max reps of:
15 seconds of thrusters 6-6-6-6-6
45-second rest
15 seconds of banded pull-ups 8-8-8-8-8
45-second rest
15 seconds of burpees 6-7-6-7-6
45-second rest
65- lb barbell
102 reps
Thrusters : 6 6 7 5 5
wighted pull ups : 5 4 4 3 4
burpees: 5 6 5 6 6
56M
97 reps - intermediate
Th: 5-5-6-6-7
PU: 6-7-7-7-7
Burp: 7-7-6-7-7
128 reps
Subbed weighted PUs for flat ring rows
35lb thrusters
banded pullups
full burpees
Outstanding!
15 seconds of thrusters
45-second rest
15 seconds of strict pull-ups
45-second rest
15 seconds of burpees
45-second rest
85 lb barbell
82 total reps
Thrusters 4/4/4/4/4
Strict pull-ups: 4/4/4/4/4
Burges: 7/8/8/8/8
79 reps total
Intermediate
Thrusters 4/4/4/4/4
Strict pull-ups 5/5/5/5/5
Burpees 5/5/5/5/5
70 reps total
89 reps
25 thrusters 135lbs
21 strict pull ups 50lbs
43 burpees
-Thruster: 3/5/5/5/4
-Pull-up: 5/5/5/6/6
-Burpee: 6/7/6/7/7
26 Thruster 115lbs
16 strict pull-up 22lbs
36 burpees
M47 int
79
5 5 5 each round for 5 rounds
55# bar 4 rounds
65# bar last round
5 thruster @ 95#
5 strict pull-ups
5 burpees
All 5 rounds the same
95# thruster
50# db pull up
Front squat 88lb instead of thrusters
Sacaled Pull ups
7-7-6
6-7-6
6-6-6
6-6-7
14, 14, 14, 14, 16
115lb thrusters
35lb DB for pull-ups
Thrusters: 8-8-8-8-9
Pull Ups: 4-3-4-4-4
Burpees: 8-8-8-9-8
Thrusters 6-6-6-6-6
Strict pull-ups 7-7-7-7-7
Burpees 6-6-6-6-6
135# Thruster 5 each round
50# pull ups 5 each round
Burpees 7 each round
85 reps
Rxd
135- 5
50 -5
Burpee-6
Scaled slightly
5 Rounds
-115Ibs x 5
-45Ibs x 5
-Burped x 5
Total reps: 75
106
did the Pullups overhand and strict - swinging a 50lbs dumbbell up with your legs is just too much assistance.
5-5-7
5-5-7
5-5-7
5-5-7
5-4-8
WHAT DO I DO IN THE REST?!
Write reps on a paper or somewhere.
Quick nap!
https://youtu.be/GKZssNnN4Nc?si=9iVeO5hQ92s5v5_D
Here, I put timer on YouTube to make us easier workout.
Round 1 - 4+3+5, all the rest - 4+3+7
Total score = 68
68 reps
30 kg barbell, strict pullups
Result: 5 thrusters, 3 pullups, 6 burpees each round =
70 reps
34y 191 cm 97 kg
64 reps
Intermediate
5 thrusters-4 strict pull-ups-4 burpees
4 thrusters only on the last set
Could have tried Rx but did not want to jump straight to heavier weights after a week of influenza
59 rep
thrusters 25 kg
scaled to jumping pull ups