3 rounds for time of:
15 thrusters
15 pull-ups
400-meter run
♀ 65-lb barbell
♂ 95-lb barbell
Post time to comments.
Stimulus and Strategy:
Today's workout pairs a lower- and upper-body push in the thruster with pull-ups and running. This combo minimizes redundancy and should let you move quickly — push a bit faster than you think you should today. Some of you may even finish under 9 minutes.
To get there, use a light load on the thruster — one that lets at least the first set go unbroken and keeps rest minimal. Move smoothly and steadily on the pull-ups; a couple of short breaks are fine, but once rest starts exceeding 10 seconds, expect to reduce your volume per set. Push the pace on each run, too — if you need to recover, ease into each run and gradually ramp up the pace rather than starting hot.
Intermediate option:
3 rounds for time of:
15 thrusters
10 pull-ups
400-meter run
♀ 55-lb barbell
♂ 75-lb barbell
Beginner option:
3 rounds for time of:
10 thrusters
10 jumping pull-ups
300-meter run
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Thruster
The Kipping Pull-Up
Running Drills | High Knees and Butt Kickers
Jumping Pull-Up Progression
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Comments on 260922
145 Comments
Rx treadmill
Beginner option:
3 rounds for time of:
10 thrusters
10 jumping pull-ups --> 20 kg KB 1-arm row, 10 each side
300-meter run
♂ 20-kg barbell
Time: 7:31
11:15
15 pull ups
500 M Row
Final time: 15 minutes
Coastie: The WODgods won't let me reply to your post so here I put it:
Lucky 11:11! Nice work CN, esp with those UB pull ups plus prescience!
#65
14:39
M/41/210
Rx’d 19:11
Intermediate - 13:33
Just so there's no gap in my perfect attendance (I was the little BG reminding the teacher about homework) I posted on yesterday's while the site was taking a rest day: modified to 45# thrusters, assisted pull ups & row for run-reps& distance Rx:6:36
Great!
Intermediate
65lb
35.35.04
13:09
Beginner: 9:00. Only could run 200m per round
13:45
21:57
15: 60# thruster
15: band assisted pull ups
400m run
15:13
75lb bb
53lb kb swings
400m run
Then
Intermediate
75#
Strict pull ups
400m row
12.14
45 pound thrusters
pull up with green and blue band
18:05
15 thrusters @35 kgs
15 pull ups
500 meters row
That sucked
M 53/77kg/175cm
3 rounds for time of: 13:33min.
15 thrusters
15 pull-ups
400-meter run
♂ 95-lb barbell= 44kg barbell
Run on treadmill 3%incline
Rxd
16.59
I feel like a baby back bitch… 😖
I got the fries that’ll cross yo eyes
Rx 8:32
*Unbroken!
*That last run was brutal! Good workout!
So fast!
Flying through that hard work!
Rx 8:18
Unbroken
So much faster!
Excellent!
11:52 @ 65-lbs
No jump, ran like a turtle today. At least thrusters were unbroken.
19:43
Used 75 for thrusters, did C2B pull-ups. Decided not to sprint today after last 2 wods, concentrated on good reps and good run form. Pull-up bar a little slippery…
16:28
Scaled weight
75lb BB, otherwise Rx
11:57
Did 15 push press, 15 more pull-ups and another run untimed afterward as part of cooldown to round out the reps and at least a full mile covered. Thrusters were UB, 8/7, 8/7. Pull-ups were 10/5, 8/4/3, 8/4/3 - not full kipping but not strict either. Kept to 10 second max when breaking. I felt like I was moving faster than this, but hey, I'll take it.
That's fast, Lincoln & going unbroken at very nearly Rx. Look out, your running may be catching up to your rowing prowess! (Prow pun intended)
Ankle busted did ski erg
9:56
👊🏽💪🏽
Beast mode!
Fantastic!
Thrusters
Unbroken 1st
8-7 2nd
Unbroken 3rd
Pull ups
Unbroken 1st
8-7 2nd
8-5-2 3rd
11:19 scaled
20 wall balls
15 pull-ups
500m row
Nice time & good scale!
Butterfly pull-ups, treadmill at 1%
12:09
Well done!
15 thrusters @ 25 lbs
10 ring rows
400 m row (rain)
13:19
Thrusters sets 15, 10+5, 9+6
Pull-upsets unbroken
M/ 43y/ 177lbs/ 68”
Hoo-ah on UB pull-ups! Nice time too…and your prediction yesterday about today’s workout was spot on.
Hell yeah, brother! You could change your tag to Coastie Nostradamus with that prediction yesterday.
All ubk
Bike 1k instead of run
Intermediate
Needed the intensity this was rough for me.
10 thruster 35lbs
10 jumping pullups
375 m row
3 rounds in 12:02
10 pullups
400 m run
2 Rounds in 10:30
Im Done, Workout crushed me again
All unbroken and butterflies are finally back
47 Male 72kg
50 lb sandbag
600 m bike
10:25
40kg barbbell
16:22 including a lot off waiting for the running machines
18:35
3 rounds
15 thruster@ 75#
10 pull-ups
400m run
15:10min
40:04 min
Dang. Excellent work, but that’s hard!
Next level!
Wow!
15 thrusters, 75#
15 pull-ups
400m row
100 single unders
19:03
63/5’8”/162
Brutal
Great job + adding in the singles! This was rough for sure.
Nice, adding SUs to an already tough one! Great work, Jim!
10/4/4/4/3/3/2
Intermediate
12:58*
*ran on grit air runner
intermediate 16:56
3 RFT
15 thrusters @ 95#
15 strict pull ups
1.2k echo ride no arms
15:16
Round times
R1 | 04:42 |
R2 | 05:04 | +22 s
R3 | 05:30 | +26 s
Ø 05:05
Strict pull-ups...Because, bob. Great job as usual!
Very well done! That's a lot of strict PUs!
23:32
Intermediate
dumbbell thrusters
15 kg dumbbells
14:19
Intermediate
Replace thrusters with squat and run with row
Jumping pull-ups
2R complete + 50min cleared in 3rd round. The thrusters were spicy
Jumping pull-ups
2R complete + 50min cleared in 3rd round. The thrusters were spicy
15 thruster #75
15 pull up
400 m run
3rd 14:10
15 thrusters w 35# dumbbells (70#)
400m run
3 rounds
15:13
-13:44
10:10
rx
14.21
m42/Bw: 64kg