Thruster ladder
Ring row ladder
Push press ladder
For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed. Rest as needed between ladders.
Post number of minutes completed for each ladder and loads used for thruster and push press to comments.
Comments on 200504
97 Comments
남(m)/46/171cm/96kg/230123/
Thruster ladder
Ring row ladder
Push press ladder
For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed. Rest as needed between ladders.
Post number of minutes completed for each ladder and loads used for thruster and push press to comments./
45kg, 래더간 휴식 필요한 만큼이라는데 3분으로 설정
7분+4회
14분
10분+5회/
월요일 낮 두번째와드
CFWUx2 10*45thr 10*45thr 5*95 thr
9r+7 11r+4 9r+7
95 lb barbell
7
6
6
45# dumbbells, and subbed strict pull-ups for row
8 rounds + 5 reps
8 rounds + 5 reps
8 rounds + 7 reps
10.10.10 @45kg and shoulders about 1' off ground at start of ring rows
95# barbell
12+10 for thrusters
11+8 for ring rows
14+11 for push press
Used 50 lbs. dumbbells
8 minutes plus 5 reps-thrusters
10 minutes plus 8 reps-ring rows
10 minutes plus 8 reps-push press
10+9 thruster with 50lb dumbbells
12+10(?) ring rows (straight legs)
17+12 dumbbell strict press 20lb dumbells
Left shoulder was hurting a little after thrusters so I decided to reduce the stress and do strict presses on the final ladder.
183/41/69”
48 kg
-4 (because of a ankle pain)
-11
-8
7,16,7. 95#
DB Thruster ladder @2x12.5kg (Add 2 reps each round)
Score: R9 (90)
*Rest 2´
Ring row ladder (Add 3 reps each round)
Score: R6 + 16 (79)
*Rest 2´
DB Push press ladder @2x12.5kg (Add 2 reps each round)
Score: R8 + 14 (86)
M-35 y
Thruster with 40kg : round 10 complete plus 10 reps round 11
Ring Row feet on box: round 12 complete, plus 12 reps
Push Press with 40kg: round 12 complete, plus 11 reps
M/ 46/ 136 lbs/ 5’-6”
As Rx I used 95 lbs for Thrusters and Push Press.
thruster ladder 11 rounds completed
ring rows 14 rounds completed
push press 12 rounds completed
i did not rest at all between stations/ exercises.
total rounds completed: 37
i always think the first few rounds are to get used to the movement and set a groove.
I had to workout tonight outside as it was so nice out. After dinner I played outside with the kids on the trampoline, then worked out quickly.
for me thrusters are a weakness and I do not train them often enough. By about round 5 I started to feel a decent groove. I didn’t feel anything with The ring rows until about round 8. I elevated my legs onto a chair to really force myself to be straight and stiff and just pull with my back and delts.
i felt last night’s workout (30 minutes of static holds: 10 minutes each of:HSPU, plank and squat)
might take tomorrow off, minus running the dog in the woods early. That’s an everyday thing for her now
24 kg KB HOME WOD
Thruster ladder 7 minutes
KB bent-over row
21 minutes
Push press ladder
7 minutes
115#
Blanket Rows
10 min
12 min
11 min
https://youtu.be/pKGZ3Tz1lJE
M/34/6'/175#
10+9, 115#
10+9
10+9, 115#
Thrusters (43kg/95lbs) - 9 Rounds
Ring Rows - 9 Rounds
Push Press (43kg/95lbs) - 12 Rounds
That got tough real quick as the minutes rolled on......
Once again, running is not bad for your knees. Neither are squats. Bad bio-mechanics are bad for <whatever body part>. My guess is all the other hours of work and ending it with a game of basketball or tennis that torqued his knees.
5/4/20
M/36/165
11 rounds + 9 thrusters at 88lbs
10 rounds + 8 pull-ups
13 rounds + 8 push press at 88lbs
135# thruster - 8 rds + 5
ring rows - 12 rds
135 PP - 8 rds + 3
10 Rounds and change each for 115lb barbell Thrusters, ring rows, and 135lb Push Presses.
3 min rest between sets. All broken like Kaminsod.
Thruster 8+4 total 40
Ring row 9+8 total 53
PP 10 total 55
95lb for thruster and PP
5 rd + 2
12 rd + 8
5 rd + 4
Single arm 70# db thruster
Row from under table
Single arm 70# db push press
3 min rests
Rows with feet up on 2 stacked 🚜 tires & hands on 2 climbing ropes. Grippy!
Unbroken for each set!
Made it more of a pump session!
3 minutes rest between each exercise ladder! 35# dumbbells
7 sets + 4 reps (32) thrusters
10 sets + 9 reps (64) rows
11 sets + 7 reps (73) push presses
Seeing these participant group photos return on Sunday's posts make me so happy :)
55 YOM 5’6” 207
95 Lb Thruster ladder. 8 + 3 reps
inverted pull up hanging from an I beam 8 + 5 reps
95 Lb Push press ladder 10 + 5 reps
25kg barbell, Rx ring row
14 thrusters
10 ring row
19 push press
Probably should have gone heavier on the barbell...
Rx’ed + weight vest on ring rows
105-lb thruster/ press
34-lb vest rows
=
11 minute + 5 reps
9 min (UB)- 12 min+ 9 reps
11 minute
Edit: added “minute” and “reps” for clarity.
11
9
16
Single arm, 1.5 pood kettlebell
Thrusters - 14 rounds - 57.4# dumbbells (screw on dumbbells with 4x5#, and 2x2 1/2# on each dumbbell; each dumbbell weighing 28.7#)
Ring Rows - 12 rounds - setup like CrossFit Row video
Push Press - 15 rounds - same 57.4#
In: CFWU, Run 1/2 mile
Thruster ladder: (75lbs) 14 + 8
Ring dip ladder: (20” box) 10 + 6
Push press ladder: (75lbs) 14 + 13
Out: CFWU, Run 1/2 mile
M/37/166
Thruster 95# 10 min
Ring Row 12 min
Push Press 95# 15 min
Double 20kg kettlebell thrusters, push presses
Thruster 9min+7reps - 52 reps in total
Ring tows 12min - 78 reps in total
Push presses 10min+9 reps - 64 reps in total
43/1.78m/77kg
Those weights were for each dumbbell so double that for total weight. :)
thruster: 25, 30, 35, 40, 45, 45, 40, 40, 40
row: 12 rounds (waist high trx handles)
push press: 15, 20, 25, 30, 35, 40, 40, 40
95#, Rx
9 min / 11 min / 12 min
75/85/135 reps
thrusters and push press @90lbs
strict pull ups for ring rows
no rest between sets
Thrusters 9 mins @ 95# bar
Ring Rows 11 mins
push press 10 mins @ 95# bar
DBs thrusters (9kg/20lbs per DB ) - 15 minutes
DB rows, per arm (16kg/35lbs DB) - 10 minutes
DBs push presses (9kg/20lbs per DB) - 18 minutes
2 minutes rest between ladders
M / 41yo / 176cm / 70kg
Thrusters 75lbs 11 min +8
ring rows (bed sheet rows) 10min + 4
push presses 75lbs 15 min + 13
I used KBs for this one at home. So I added one rep PER SIDE per round. so 2-4-6-8, etc. rep scheme
Thrusters - 53lb 9 rounds
Bent Rows - 70 lb - 10 rounds
Pushpress - 53 lb 10 rounds
I finished all these rounds right at time and didn’t feel like getting extra reps in the next rounds
M/14/5’10/160
subbed pull ups for thrusters do to hurt back! Also did this after 1 other workout!!
16 minutes + 11= 147 reps for pull ups
16 minutes +14= 150 reps for ring rows parallel to ground
14 minutes= 105 reps for push press at 75 pounds
right now i’m 14, and I currently workout about 3 times in one day!! I do a warmup like Helen, or Fran, or usually this, then I do a static lift such as squat or power clean, then I do a workout like The Don, or The Filthy Fifty, or The Fatal 40, or Fight Gone Bad, but today I maxed out power clean, so I went only the max out and this workout!! I’m 14 and I deadlift 315, power clean 165, snatch 105, bench 165, squat 235, and front squat 165!! right now i’m in preparation for football season!! Just remember you can do anything you put your mind to!!
M/24/5'8"/155lb
Live Long CrossFit
Mason, MI
6-minutes (6+5, 135lb Thrusters)
10-minutes (10+8, Horizontal to floor for Ring Rows)
6-minutes (6+6, 135lb Push Press)
95# and rope rows
Got minute 8 on each
Thanks for posting. I have found during these Coronavirus times that going for a run of approx an hour a day while listening to good music is very meditative and helps get me through the day, but I also can't wait to get back into a Crossfit box as soon as they can re-open. Are there any articles that give Crossfit's perspective on 2 books by Chris McDougall: Born to Run and Natural Born Heroes? I found the ideas in them very interesting, esp the discussions with Maffetone in NBH. Would love to get Crossfit's perspective! Thanks.
Shastri,
This doesn't exactly answer your question, but an article published in the journal in 2017 might be of interest to you as a runner: Running with Muscle.
Thanks Tyler, great article
Thrusters (115)
Ring Rows
Push Press (115)
10 min on all 3 exercises, Holy shoulders!
Thruster: 13 minutes - modified to bar with 40# resistance band, which turns out to be a good bit heavier than 40# fully stretched out lol
Row: Ring Rows for 20 rounds/minutes
Push Press: 16 minutes - modified to bar with 20#-30# band on bar
* Does anyone have a good suggestion for getting a cheap olympic 6'-7' bar? I've thought about the gorilla bar, but it seems sold-out and way overpriced. Also, just thought about getting a stubby on Rogue and scraping together some plates.
M/45/6'2"/185#
DxKB 35# thrusters
12 rds + 11
Ring rows
11 rds + 10
DxKB 35# push press
16 rds + 14
Thrusters @ 115#- 9 rds + 5 reps
Ring rows- 14 rds + 8 reps
Push Press@ 115#- 10 rds + 6 reps
Round of 10 for thrusters @ 115 lbs = 55reps
Round of 16 for ring rows = 136 reps
Round of 10 for push press @ 115 lbs = 55 reps
246 total reps
Thanks for posting. It was an interesting read.
Thrusters 10 minutes 95lbs
Ring rows 15 minutes
Push press 12 minutes 95lbs
Thruster: 11 rounds at 95Lb
ring row: 9
push-press: 12 at 95 lb Rx
Thrusters (65lbs) 14 min + 6
3 min rest
Ring Rows 13 min + 8
3 min rest
Push Press (65lbs) 14 min + 12
Thrusters 2 x 50-lb dumbbells: 12 min + 11 reps
Ring Rows: 14 min + 11 reps
Push-press 2 x 50-lb dumbbells: 14 min + 12 reps
m/52/5'11"/200#
I had a fantastic time learning from Todd and Jon in the CrossFit Kids online course, thanks!
Glad you enjoyed it, Emily!
Scaled to lighter weight for 10 round ladder/55 reps:
Barbell Thrusters @ 75 lbs
Ring Rows
Barbell Push Press @ 75 lbs
30 minutes
Thrusters with 25lb Dumbbells for 9 rounds
Ring Rows with Body Weight for 10 rounds
Push Press with 25lb Dumbbells for 10 rounds.
NOTE: I am way to out of shape right now but today was a new start to get back into the CrossFit world. I’ve missed it since my Box closed last year(Prior to the Covid 19 shutdowns).
Thruster ladder (45#)- 12 (78 reps)
Inverted row ladder- 13 (91 reps)
Push press ladder (45#)- 18 (171 reps)
I went EMOM until my reps were broken/ or bad form.
Kept it light to get more reps.
I did the same! Unbroken on each round. Very challenging! But w/35# DBs! Rough! 🤣
85# thrusters 10 rounds
ring rows, feet elevated 10 rounds
85# push press 12 rounds
Jackie
45# thrusters 10 rounds
ring rows 10 rounds
45# push press 10 rounds
Thrusters 7' + 6
Kipping pull ups 8' + 7
Push Press 8' + 6
barbell 45 kg (100 lbs), from the deck on thrusters, from the racks on push press
32kg
13
20
8
With 85#
thrusters 10 rounds + 8 reps
ring rows 15 rounds
push press 13 rounds
2-2:30 btwn each movement
What is the intention of this post on Crossfit's part? To say he should not have been running so much or that he never took the proper amount of time to let his body recover or both?
Rick, sometimes we post stuff because it's interesting and motivates discussion. Sometimes that discussion creates new perspectives from those participating.
I'd need a reason outside of supporting golf performance to Rx running 30 miles/week. My inclination would be to accept Tiger's sense of things. What he claims happened is what I'd expect and predict of his actual effort.
Thruster # 115 lbs 7 min.
Ring Row 10 Min.
Push Press # 115 10 min.
Oh man, just doing the thruster ladder alone frightens me! A general recommendation, that I will give today, is to use loads on the thrusters/push presses, and a foot placement/body position on the ring rows, that allows for athletes to be finished in the 10-15 minute timeframe for each movement. This should help athlete's accumulate volume while not getting too out of hand.
LIMITED EQUIPMENT
For the thrusters and push presses, use any object that allows you to perform the movement. If no object is available substitute a jump squat for the thrusters and a moderately challenging handstand push-up variation for the push presses. For the ring rows, this can easily be modified a to a body row performed from a truck or table top. The “bed sheet” row that the CrossFit Training IG account posted a few weeks back can also be a great substitution.
Thrusters 8+6 @95lb
ring rows 11+5
push press 7+4 @135
Thrusters and push presses: 31lbs dumbbells in place of barbell
3 minutes between ladders (same as last week)
Thrusters: 12 + 8 = 86 reps
Ring Rows: 13 + 9 = 100 reps
Push Presses: 16 + 11 = 147 reps
Total 333 reps
Just listened to the podcast with Nicole Carol discussing CrossFit's quick pivot to offering the online variations, very impressive adaptation and it is awesome to see that this invaluable material is still getting out to people.
Another name for CrossFit Coach could be: 'Obesity and Running Damage Rehabilitation Specialist'
A good practical explanation of Mechanics-Consistency-Intensity, and the application of the triage concept. Scale the stimulus so the practicing of the functional movement is beneficial to the athlete, whatever their ability level.
45# All
Thrusters: 12:00
Push-up: 4:00
Push Press: 13:00
Thrusters - 10 minutes + 5
Pullups - 12 minutes + 10
Push Press - 10 minutes + 5
95 lbs. 3 minutes rest between
Did it after :
I only have DB, so I did it with 1 DB @20kg :
Min 1 : 1 left arm DB thruster + 1 right arm DB thruster ;
Min 2 : 2 left arm DB thruster + 2 right arm DB thruster ;
.
.
.
directly into
Min 1 : 1 left arm bent over row + 1 right arm bent over row ;
Min 2 : 2 left arm bent over row + 2 right arm bent over row ;
.
.
.
directly into
Min 1 : 1 left arm strict press + 1 right arm strict press ;
Min 2 : 2 left arm strict press + 2 right arm strict press ;
.
.
.
Thruster 95# 8 min + 5
Ring Row 11 min +5
Push Press 115# 12 min + 12
Gawd I hate thrusters
Thruster - 8 mins
Ring row - 13 mins
Push press - 9 mins
3 minute rest between ladders
95lbs - Thrusters/Push Press
Is there a weight standard or say a % of max to use for this WOD as I am not sure how much I can do on Thrusters? Also will the Thrusters not burn out your shoulders before push press?
Please don't do this
52kg.thruster,push press.
thruster:11min+6reps.
ring row:11min+8reps.
push press:13min+11reps.
https://youtu.be/r_cArFXJvcg
His affairs cost him his family, his good reputation and millions of dollars. If his biggest regret is running too much, I think we should all take note. That running so often leads to a diet of carb-loading and over-hydration with sugary-salty beverages is a double whammy. Your joints get wrecked and so does your metabolic health. Joint integrity and metabolic health are both strong predictors of how well you will fare later in life.
On a personal note, my cousin wrote a letter to Tiger when he was in college and still a few years away from winning majors. He was known within the golf world, but not yet a household name. Tiger wrote back to him a six-page handwritten letter. It was really thoughtful and earnest. Whatever pressures and influences led to his personal life falling apart, I still like Tiger.
Thruster (12 KG) -12 Min
Pull up - 6 Min
Push Press (12 KG) - 14 Min
I don't have Rings, So substituted with Pull up.
Globo/Home scale: If you don't have rings but have a pullup bar hang a blanket over it to be able to row from it. You can also use railings, a sturdy table, or an empty barbell in a rack for the rows. Otherwise upright rows with your weights will work. If you are using bodyweight movements today sub burpees for the thrusters and either pushups, piked pushups, or kipping HSPU for the push presses.
What a great sub for the ring rows. Thank you.
Is it ok to start heavy and go light a little bit during the later part of the ladder?
Warm-up for 200504:
GENERAL WARM-UP
AMRAP 7:
10 air squats
25-ft bear crawl
10 ring rows
25-ft crab walk
5 inchworms + push-up
SPECIFIC WARM-UP
Push press + Thruster
With an empty barbell, perform 5 reps of the following progression:
10 front squats
5 dip and hold
5 dip and drive (slow)
5 dip and drive (fast)
10 push press
5 thrusters pausing at shoulders
5 cycled thrusters
Build-up by doing 2 sets of 5 thrusters + 5 push presses, increasing in load.
Practice
3-5 thrusters, right into
3-5 ring rows, right into
3-5 push presses
AT HOME VERSION
Backpack thruster ladder
Rest 3 minutes
Backpack row ladder
Rest 3 minutes
Backpack push press ladder
Champions Club Scaling Notes
RANT
I prefer doing ring rows from a position of global extension, meaning I am arched quite a bit. The two main things needed for this are 1) butt/belly squeezed really tight to prevent overextension and 2) shoulders pulled back. I like this position because it is a little more transferable, in my opinion, to things like muscle-ups, push-ups, and running, and makes it a little easier to keep the shoulders back.
MAIN DECISION
Do I want to go heavy with less reps or lighter with more reps?
NEW TO CROSSFIT SCALE
I kinda want to say as is, just skip the push press ladder at the end. But also thinking of:
5 rounds of:
2:00 thrusters practice
2:00 ring rows practice
WHAT ABOUT THE MOVEMENTS
Thruster - squatting (added load, upright torso, speed, loss of connection a bit), pushing (overhead, probably open-circuit w/ dumbbells, skill),
Ring row - pulling (midrange, global extension, skill or strict but probably strict most of the time, open-circuit w/ rings)
Push press - pushing (overhead, open-circuit, skill), jumping (added load, upright torso)
WHAT ABOUT THE REPS
The "death by" ladder gives us a slow dose of what stamina feels like and a lot of opportunity to get a feel for when we can work through said stamina discomfort and when we can't.
LEARN TO COOK
Stamina really is the main focus here and if you aren't able to feel 3-4 rounds of pretty serious discomfort here and still be able to work through it - or you need to work on technique without as much structure - think about going through a few rounds of 2-3 minute stations for each exercise.
I DON'T WANT TO COOK, JUST GIVE ME FOOD
As is
GENERAL FEAR LEVEL: 7
Tiger is in the same group as Michael Jordan, in my eyes. Those who wanted to win so badly they would sacrifice anything and everything. A rare breed. Tiger’s public fall set him apart from Jordan, but his obsession with grinding (I think) led him towards demise.
"Woods has nearly as many major championships (15) as he’s had either injuries, flare-ups or procedures (27)."
One thing I will glean from Tiger in this article: Steak and eggs for breakfast.
▶ INTENDED STIMULUS
.
Nice! Application day. Whatever you learned in 200430 you get to apply it today. One thing should be clear to your right now. You are working against a workout that is designed to crush you and that it will. It is a lost battle. Which means your mindset is only one: die fighting. When you are performing singles, as you inevitability will end-up doing, keep getting reps. Stay very smart on the minutes where the work starts taking you 25-30 seconds, that's where you have to hang on the longest, and that's when things will get real. Stay smart, break early, and often and earn yourself some rest. This is a stamina workout, a muscle-endurance workout. It is all about preserving that muscle juice for the longest time. Like we said in 200430: the edge of muscular exhaustion is where mechanics break, and compensations start happening. In a workout like this, some level of this is unavoidable. However, you can keep it to the very very minimum. Because the call is for an accumulation of reps, modify the movement so that you can get beyond the 10 minute round on each movement. Beyond that, it will be over soon! EVERY REP COUNTS!
NOTE: Sorry I missed the post yesterday guys! I was playing with my son and time flew by, he is two months now! YAY!
Wish your baby healthy growth!
Congrats on the kid!!
Burpees 11 rds
Towel pulls 14 rds
Pikes 11 rds