For 5 rounds, as many reps as possible in 3 minutes of:
15/20-calorie row
20 alternating dumbbell hang snatches
Max dumbbell-facing burpees
Rest 1 minute between rounds.
♀ 35-lb dumbbell
♂ 50-lb dumbbell
Post reps to comments.
Stimulus and Strategy:
Today, you'll take on a triplet of rowing for calories, dumbbell snatches, and 5 sets of max-reps dumbbell-facing burpees. Aim to complete the row in 1:15 or less with a sprint effort and quickly transition into the snatches. Then, finish the dumbbell snatches in 45 seconds or less, leaving yourself at least 30 seconds to perform burpees. Time for a gut check!
Intermediate option:
For 5 rounds, as many reps as possible in 3 minutes of:
12/15-calorie row
20 alternating dumbbell hang snatches
Max dumbbell-facing burpees
Rest 1 minute between rounds.
♀ 20-lb dumbbell
♂ 35-lb dumbbell
Beginner option:
For 5 rounds, as many reps as possible in 3 minutes of:
8/12-calorie row
20 alternating dumbbell hang snatches
Max burpees
Rest 1 minute between rounds.
♀ 15-lb dumbbell
♂ 20-lb dumbbell
Resources:
Rowing
The Dumbbell Hang Power Snatch
The Dumbbell Hang Snatch
The Dumbbell-Facing Burpee
Find a gym near you:
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Comments on 260729
216 Comments
14-12-12-10-12
15 cal row
20 alt DB hang power snatches @20kg
Max dumbbell facing-burpees
12-10-9-11-10=52
Matt
intermediate + scaled
22 (4 rounds)
35#
Holly
intermediate + scaled
38 (4 rounds)
25#
13, 12, 13, 13, 14 = 65
39 m 5’8” 205#
100 cal row/1750 meters
100 dumbbell power clean
50 burpees
total
29:59
20-SDLHP 16kg KB
20 alternating dumbbell hang snatches
Max dumbbell-facing burpees
(6,8,11,13,15)
Rest 1 minute between rounds.
♀ 35-lb/15kg dumbbell
16/18/18/18/18/19 Korea Man
RX
15-11-9-8-7
M/40/6’/178#
11/11/11/8/8 Rx
All rows 1:01-1:06
Broke last round of snatches 14+6
Deo gratias
15cal row, 20 alt. db hang snatch, max db facing burpees, 2x10kg db
reps: 4,5,7,8,9
5x3:00 RDS, 1:00 R.I. of - 15 cal. row, 20 alt DB snatches 35#, max reps burpees. 12 burpees across = 60.
10/11/10/10/15. 56
10/10/10/12/12
45/F/68”/147
Intermediate-ish
12 cal row
20 PS (30 lb Db)
AMRAP bar facing burpees
7/3/4/5/6
98 Rx. 18/19/21/20/20. Rowing all above 1300 and even went 1400+ in the last two rounds. Snatches unbroken and unpleasant. Thank you Luis and Corbin for providing a motivation for the burpees. On my own I would have been content with 17-18 reps in rounds 4 and 5 :)
49yr male
RX’d - 83
15,15,17,17,18
55 burpees
Intermediate Scale, 75 burpees total (14-15-14-14-18).
Tough but fun. 35# DB was pretty easy, went unbroken. Would have needed a break had I gone with the 50. 120 days post-surgery.
53m/5'10"/190
38 reps
39 Reps
12 11 10 9 13
45 burpees
10 10 10 11 12
15,16,17,17,17=82 reps total
After a short (8 year) hiatus from Crossfit style workouts, I can safely say that I am in very bad shape for workouts like this.
Rd 1, awesome
Rd 2, great
Rd 3, okay....
Rd 4, F....
Rd 5, AHHH!!
Rd 1: 16
Rd 2: 16
Rd 3: 16
Rd 4: 16
Rd 5: 17
Total : 81
20snatchs
Max burpee over dimbells
3min work
3min rest
final 84 burpees
For 5 rounds, as many reps as possible in 3 minutes of:
1:00 Bike
20 alternating dumbbell hang snatches 25#
Max Up Downs
Rest 1 minute between rounds.
1)15, 2)18, 3)17, 4)18 5)19
Rx’d: 9,9,5,7,5
Rd 1 & 2: 👍🏼
Rd 3,4,5: ☠️
M/ 43y/ 175lbs/ 68”
Bike 100 revs @ level 6
9-10-10-11-14 (54 burpees)
Rx 95 burpees
1: 10
2: 8
3: 7
4: 9
5: 12
Total: 46
Rx 242 reps
40lbs db, 2x2x2x2x1 db burpees
For 5 rounds, as many reps as possible in 3 minutes of:
15-calorie row
20 alternating dumbbell hang snatches
Max dumbbell-facing burpees
Rest 3 minute between rounds.
♀ 35lb dumbbell
1-5
2-6
3-6
4-4
5-2
total: 23
F40 RX 105 reps
Seven points, subbed 15 sdhp with KB for row, used 40 DB for snatch.
8,8,7,5,7
35 total burpees. Good one.
Db 10kg
25lbs DB
Rx burpees 😅
Total 🟰 24
56M
17 cal / 20 DB @ 40# / Burpees over DB
11-11-10-10-12 (54 reps)
Missed the “hang,” snatches were full ROM
56 burpees, 30lb dumbbell
15 Calorie Elipticals - 10 Barbell Hang Snatches - Max Burpees (Counted Scratches and Burpees together)
13-12-11-10-11
41 (missed one round of burpees)
Scaled 20# DB 15 snatches each round
10-11-10-10-10
For 5 rounds, as many reps as possible in 3 minutes of:
20-calorie row
20-calorie ski
Max burpees to pad
*Rest 1 minute between rounds.
Score: 89 (18-17-17-17-20reps)
55 (split 50/35#)
55 rxd
25-23-22-20-15
75 burpees
(And lots of interruptions from my little minions) 🤪
5 rounds each of 3min
15cal row 20 snatches 35# db
Burpees 2-2-2-3-3
6 days off and an injury really kicking my butt
R1: watch calorie measurement error; row took over 2 minutes, completed ~15 snatches and 0 burpees.
R2–R5: 65-sec row each round, 20 snatches, and 9–11 burpees per round.
Estimated total: 36–44 burpees.
20-calorie Run (treadmill)
20 alternating DB hang snatches (50#)
Max DB-facing burpees
-1 min Rest-
16/15/16/16/16 =79 reps
M/40/173#
64 burpees
15-15-12-11-11
50 total (12/8/10/9/11)
M 56/210/6’
Intermediate scale.
17/17/15/15/13
77 total.
🚣 15 Row Calories
💪 20 Alternating Dumbbell Hang Snatches (35 lb)
🔥 Max Dumbbell-Facing Burpees
😌 1-minute rest between rounds
Score: 10 Burpees Rx Rounds: 3 • 4 • 0 • 2 • 1
The rowing and hang snatches consumed almost the entire time, making every burpee count.
5 Rounds
15 cal echo bike
#35 DB hang snatch 20-18-16-14-12
15cal row
35lb DB
12-12-13-13-15
65 reps
Rx 111 reps
*20-21-22-23-25 Burpees
*1200+ Cal/hr for all Rows
*Unbroken Hang Muscle Snatches
Yup, that checks out. Superhuman result as expected!
Video -> https://www.youtube.com/watch?v=Q5bav_LE2Bo
Completed RX.
Total Dumbbell-Facing Burpees: 41
Burpee rounds: 6-8-8-8-11
Came in pretty sore after Linda yesterday and was most worried about my wrist on the dumbbell hang snatches. The first round was the hardest mentally, but after that my wrist felt good and I could just focus on moving. Really happy with how smooth my snatch transitions stayed throughout the workout and emptied the tank in the final round. Great conditioning piece!
Rx 12/8/6/0/12
36
i gotta start using hips if gonna stay with the boys
15-14-14-11-11
20 cal row
25lb dbs
Never made it to burpees
55lb kb
9-5-7-5-7
=33
Intermediate: 202 reps (27 burpees)
8:06
8:27
The first round I pushed
The second round I tried to start slow and kick at the end. It failed😂
111 Rx
No Rower, did 20 cal on Echo bike instead.
Nice work!
M 53/77kg/175cm
RX 4,5,2,2,2=15 reps
Dumbbell power hang snatches 23kg(50lb)
- 10 cals (a magnet rower from Salvation Army - I don’t think it reads correctly 😬)
- 15 ATG squats with 25 lb plate (I have no dumbbells)
- Burpees
Around 60 burpees total
M/25yr/200#/5’11’’
Scaled to
15 cal row/35# db for alt snatch
burpees
8/6/5/5/6
m/56/180
13,10,10,7,7
3,2,3,3,1
Averaged between 15-20 burpees every round Rx
First: excellent job yesterday, all you usual suspects! Work has me feeling underwater so time is tight! Operating on 3 hours sleep for this one (choo choo excuses express) could just not get my shiplap together today: 5 rounds, AMRAP in 3 of:
15 cal row * did 20 in Rd 1/20 alt db HS 35#
Max BP sub, forward "fall" to push up on low bar step in-OH clap: 0/11/11/15/13 (50)
Whew! All you superhumans getting 80, 90+ are amazing!⚡
You continue to impress with your adaptability and perseverance, BG!
Scaled
35 lb DB, otherwise Rx
12-10-10-9-10 = 51 reps
35 is the heaviest DB at home so I set a goal of at least 50 reps. I think I could have got at least 35 reps with a 50# DB. All rows were around 53 sec with the C2 on drag 7 (did not actually sprint). DB snatches were UB but they had to be to have a chance at my goal since I am not fast at burpees in any form.
Nice job, I knew you eat up those row cals in no time!
15 clean & jerks @95
10 burpee over bar
10 box jumps
5 rounds for time
28:29 💀
83 burpees
Great job!
https://suno.com/s/JK2alN7he29coSAX
I made a song for today's workout
This song is amazing!!!!! Can you do this everyday?!?!?
This song is amazing!!!!! Can you do this everyday?!?!?
This song got me through the WOD today… thanks man, keep it going!
#25 DB- 28 burpees- 5-6-5-6-6
Intermediate- 40# DB
21
18
15
14
15
Went out to fast 1st round 🥵
Rx reps, 35-lbs dumbbell, 7+7+6+5+6 = 31 burpees, all snatches unbroken
Intermediate Rx
24 burpees total
Intermediate with 25-lb dumbbell 5/5/6/6/6 = 28
47 reps
Awesome!
Burpees: 10, 9, 9, 9, 11
Total: 48 Burpees
M 44 RX
Burpees: 7 + 5 + 7 + 5 + 6 = 30 burpees
Total: 130 reps
M/46/RX
7+5+7+5+6 = Tot 30 burpees
WOD
15 cal row
20 alt. hang DB snatch @ 25#
13
12
13
12
12
62 total
Finally, after years of putting it off, I did this legendary WOD! Wanted to do a longer effort today, so I went:
5 RFT:
-1,000m row
-25 pull-ups
-7 push jerk (135)
Time: 33:58 (Estimated time if done Rx: 14:00.
Fantastic job! Hopper Rx++!
M33/205/6’
98 RX
Excellent!
67 burpees
67 burpees
Intermediate with regular burpees (due to space)
40 burpees (200 reps total)
Beginner option:
For 5 rounds, as many reps as possible in 3 minutes of:
8/12-calorie row
20 alternating dumbbell hang snatches
Max burpees
Rest 1 minute between rounds.
20-lb dumbbell
12-8-0
12-20-6
12-20-6
12-20-8
12-20-8
176 reps
28- reps
Rx 75=18+14+14+15+14… just realized it was HANG snatches. I did mine all powers smh.
Rxd at the Y.
17+17+16+17+16=83
Rows all sub 60s . Unbroken HPS. Just couldn’t push the pace much more on the burpees. That 1 minute rest went fast!
Hell yeah, James!
21 reps
21 reps
Intermediate
#25
32 total
7, 6, 7, 6, 6
Total: 95
Awesome!
5 rounds
3 min amrap / 1 min rest
52 total
10-10-10-10-12
20 cal row
20 alt hand db snatch @35#
Max db facing burpees
Rows at 1250-1350 cal / hour so times :58-60.
Slow on the alt snatches - i change hands at the hang to avoid tension on the elbows. No drop to the other hand for me.
Way to go, Bob!
104
Wow!
Rx: 12-10-10-8-10
Total: 50
4- rounds
Row-12
Hang snatch 30lbs
Burpees 10,10,5
43 reps
Burpees 0 4 7 6 6=23
30# db
4/6/8/6/4 burpees
6,7,6,8,8 reps on burpees.
Gamed the row first three rounds then picked it up a tad. Went unbroken on hang snatches.
5 rounds 3 min on 1 off
15 cal row,
20 hang snatch 35# db
Max burpee 8,6,4,4,4
-30 pulls on rower (computer broken)
-20 alternating dumbbell hang snatches
-Max burpees
Rest 1 minute between rounds.
35-lb dumbbell
R1=11
R2=12
R3=11
R4=12
R5=12
5:30a in the hotel gym
5x3AMRAP: 20 standing rows on cable machine @290lbs, 20 alternating hang DB snatches @50, burpees (19 + 20 + 19+ 19 + 21) = 98
Way to adapt to what you have and awesome score!
Total: 48
All 5 R 20 cal row and 20 alternating DB power hangs with 22.5 kg
only maxed out 4 burpees in R2; did not even get to burpees in other rounds unfortunately
20 dumbbell snatches @ 45lb
burpee
10,8,6,4,7 burpees
18, 20, 20, 19, 18 Total 95
Fantastic!
89 burpees rx 18/16/18/18/19
feel pretty good on this one ( i'm not a burpee champ 😅)
That’s pretty awesome for not being a burpee champ! You should feel great about that result!
Intermediate rep scheme with 25 lb dumbbell
total reps 251
Rx
18/16/13/12/13
True gut check!
Indeed it was. Nicely done!
Intermediate - 36 reps
rx/55reps
Rx 61 reps total
¿Hang snatches should be performed as power snatches or full (squat) snatches?
Don’t think I’ve ever seen a single DB squat snatch programmed. I’m sure the intent is HPS.
Max dumbbell-facing burpees
15/13/12/10/11🤮🤮