21-15-9 reps for time of:
Calorie row
Thrusters
♀ 65 lb
♂ 95 lb
Post time to comments.
Stimulus and Strategy:
Today's workout is meant to be a sprint effort — start at a challenging pace and hang on. Don’t try to game it; just put the pedal to the floor and see what happens. Choose a light load that allows you to perform at least 15 unbroken thrusters. Aim to complete the first row in under 90 seconds. Expect this workout to deliver a feeling similar to Fran.
Intermediate option:
21-15-9 reps for time of:
Calorie row
Thrusters
♀ 55 lb
♂ 75 lb
Beginner option:
15-12-9 reps for time of:
Calorie row
Thrusters
♀ 35 lb
♂ 45 lb
Resources:
Rowing Technique Tips
Rowing Body Position Tips
The Thruster
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Comments on 260715
222 Comments
8:38
RX REPS
Thrusters @40kg
10+5+7 / 8+7 / 4+5
9:48 but did 85 lb front squats
9:01
M/40/6’/178#
6:50 Rx
(Thrusters 16+5/10+5/6+3)
Deo gratias
8:18 intermediate at Nashville shores.
Subbed 21-15-9 75lb sdhp for row cal.
4:28Rx. Everything unbroken. Rowing at 1600+ pace. It got really dicey on the 9 thrusters but pushed through it. What a blessed day: beat Luis, Derek and the 2C big boys :)
Calories Row
Thrusters #65
21-15-9 reps for time of:
Calorie row
Thrusters
♀ 25kg
Did 15 cal row on last set by mistake. Brain confusion end workout!
M33
65lb bar
8:20 min
21-15-9
Cal A/B
Thruster bb@25kg
8’04”
21-15-9
Cal. row, Wall Ball 25#-8' target (less stress on L-shoulder) 5:05
RX 6:16
RX/M/16
(I am weak.)
Row
Thrusters@95(15+6,8+7,9)
intermediate
6:32
56M
6:28 at 75#
07:48 rx
Rx 08:51
21, 15, 9 Thrusters
Only went up to 45lb barbell
21, 15, 9 Thrusters
Only went up to 45lb barbell
C2 Bike
95#
C2 Bike
95#
rx, 9:54
M 55/210/6’
Intermediate scale.
6:37.
1800-2100cal/hr row
Unbroken thrusters
300-200-100m run
21-15-9 @75# Thruster
5:57
75#
Intermediate: 9:09
Time: 8:00
33 weeks pregnant
Int 7:58
8:12
40kg
8:37
21-15-9 thruster
7:54
M46
Rx 7:59
Barre a 30kg
6:30
6:55
Intermediate reps/45# bar
unbroken reps. Babying my left shoulder for the next couple of months. Don't want to mess it up.
Intermediate. 50-lbs. 08:30.36.
Intermediate
Intermediate
07:08 RX
4:14
21-15-9 reps for time of:
Heavy wall balls 30lb to 10ft
Calorie row
Intermedio.
4:42
200m run
21-15-9 thrusters 95
Workout Video: https://www.youtube.com/watch?v=FEQKkdDLwgs
5:00 RX
Wondering where the next improvement comes from.
To all the sub 5's out there. Super impressive!
Unfortunately, all of my suggestions involve a temporarily worse performance for you, Aaron :) It includes getting a new rower that will allow a man your size to row properly, squatting to depth, and locking your elbows in the overhead position etc. I'd highly recommend (speaking from the first hand experience) to sign up for a crossfit gym for 6 months or so. Sort out all of your ROM issues and get some coaching before bad habits set permanently in. You have talent and a lot of strength, but it will bite you big time in the long run if you don't sort it out now. Again, coming from someone who ignored this very advice and now struggles with complex lifts like snatches and gymnastics movements.
21-15-9 reps for time of:
SDHP 45 lb.
Thrusters
♀ 65 lb
♂ 95 lb
tiempos de ronda
R1 | 01:27 |
R2 | 01:44 | +17 s
R3 | 01:20 | -24 s
Ø 01:30
Tiempo restante: 00:01 =04:32
M rx
11:30
two wods one day
i was a day behind
RX 10:50
Rx 4:35
*All Rows 1400+ Cal/hr.
*Thrusters: 11/10-8/7-9
**Hooty Hoo!
Wow! 👏🏼
Way to go!
12 thrusters at 75, then down to 65 for the rest of the workout.
Really wanted to do a longer effort today, as I went hard and fast yesterday. So, I opted for a WOD from 2011:
5 RFT:
-400m run
-20 deadlifts (145)
-20 push-ups
-10 deadlifts
-10 push-ups
Time: 28:53
The load may be on the lighter side, but it accumulates quickly!
Awesome job!
RX 7:09
RX 7:09
6:42
3rd day back in CrossFit after a month off!
Intermediate 9:31
Rx 4:30
Fun workout.
What are the chances that I tied with Chance!? Should have rowed harder 😝!
Incredible!
Huge props to both of you! 👊🏽
Intermediate
6:38
Thought I might have a shot at keeping the pedal down more with 20# less on the BB and possible finish sub-6. Couldn't quite get there but I stayed under 7, so I'll take it. Broke the 21 and 15 thrusters once each - legs were burning along with the lungs. Set the C2 rower to drag 7. Cooled down with SLIPS, jump rope work and an hour of removing vinyl flooring adhesive. Time for a respite.
Very nice time. Terrible home chore.
7:07 75# bar and echo bike
10:23
Rx
7:45 with 75lb. 95 feels heavy today. Built up to 135 on the complex beforehand: 2 thruster+2 p. Press+2 front squat. Did 15+6 thrusters on the 21 to make sure I could do the 15 thrusters unbroken. Could have gone much faster with better cardiovascular fitness - big breaks to suck wind.
177lb/176cm/47y
Dad: 8:14 for 15-10-5 reps and 30lb.
(70years old)
Way to go pops!
Yes, this workout cries out for long breaks. Bravo to pops!
Intermediate scale (75#), 5:54.
Unbroken thrusters. Tough, but had enough at the end to row hard in the round of 9.
53m/5'10"/190
Great job!
Fantastic!
6.08
7.43
intermediate
4:52
RX 7:43
M 53/76kg/175cm
21-15-9 reps for time of: 8:41min.
Calorie row
Thrusters
95 lb=44kg barbell
61/5’11”/175
Handstand pirouette practice before
Best workout ive had years: J. Hopper inspir. excellent squat form and finally strong enough and confident enough to pick up bar through serious breathing!Maxing!
Intermediate
14:09
5:13 RX
6:41
Men's Int, but with 75# sandbag
7:17
So many of you were so fast on this! The thruster struggle is real for me, I guess.
Yeah, I’m with Chance!
Who wouldn’t struggle with sandbag thrusters? Awesome, BG.
Rxd
8.12
5:57
6:50, Rx
Nice!
RX 9:36
70-lbs bar, 6:43
Great time!
21 cal row
15-6 thrusters
15 cal row
11-4 thrusters
9 cal row
9 thrusters
8:30
Dang!⚡
Beginner option:
15-12-9 reps for time of:
Calorie row
Thrusters
♂ 45 lb
7:41
For Time:
300m run
21 thrusters - 95 lbs
200m run
15 thrusters
100m run
9 thrusters
Round times
R1 | 02:33 |
R2 | 02:27 | -6 s
R3 | 01:36 | -51 s
Ø 02:12
Slowed way down on runs and kept thrusters unbroken.
Intermediate
9:33
8:25 with 75#
A lung scorcher.
63/5’8”/163
Agreed! Great work though!
Nicely done, Jim! The combo of the row and thrusters had my legs on fire too.
Time: 7:58
21-15-9
Cal row and thrusters with 2x 25 lbs dumbbells
Nice work! DB thrusters seem even harder to me!💪
F40 4’11” 115lbs
scaled intermediate - used 2 15lb dumbbells because nursing a tweaked back
Also did yards sub on the row, kcal readout was broken
Ttl time 7:48. Avg HR 153, max 181, so I think the scaled stimulus was right
ran in absence of bike and realized i was trackinf 1/10 of miles 😳
5:27
Rx
So hard to push the pace in the morning
Assault Elite Rower
6:19
Still…none too shabby!
Time 4.45
4:38 RX
Amazing!
Yup, what Favo said!
Sumo deadlift with high pull ups 16 kg (replace calorie row)
Thruster with 32 kg
45# bar
8:44
21-15-9
Row & thruster
Thruster 65lbs
For time
21-15-9
Cal row
Thruster. 75#
6:25.
Goal was to pick a weight and go unbroken. I might’ve gotten 9-10 at 95# but that wasn’t the expected stimulus.
All rounds unbroken. Maybe 80 or 85 next time.
Round times
R1 | 02:41 |
R2 | 02:18 | -23 s
R3 | 01:26 | -52 s
Ø 02:08
Kudos on the UB thrusters. Even at a lower than normal weight, that still takes the heart/lung capacity + mental discipline to hold on. Nice job!
Excellent, BB!
Great job, BB!
Intermediate - 6:21
Intermediate - 8:38
Oww.
21-15-9
-calorie row (did 31, 25, 19 pulls)
-thrusters (85 lbs)
7:28
Calorie row
Thrusters - 20lb dumbbells
5:30
Rx 10:42
first row 01:20
Rxd at the Y.
6:36.
unbroken thrusters but did hold the barbell overhead between some reps. 15s between stations, roughly.
Awesome job!
Thrusters:
Round of 21: 11-10
Round of 15: 10-4
Round of 9: 10 unbroken
(I wasn’t sure if it completely locked out the last rep on the round of 15 so I did an extra rep on the round of 9)
Flying!
M/42/185
Rxd 8:28
7.14 💀
9:55
Thrusters unbroken
65 lbs
5:49
30kg bb
Int @35kg, 8 min 5 s
Rx 7:38
Rx/6:25
Calories on a Echo Bike
Thruster (20kg)
Time: 10:50
Will do this work out as 45 cal Row then 45 Thrusters 65#. Time will be less than 60 minutes.