For 20 minutes:
10 dumbbell thrusters
10 pull-ups
Multiply thruster load by rounds completed, e.g., 50 pounds x 23 rounds = 1,150 pound-rounds (a useful measure of work and, by extension, average power for the workout) and post to comments.
Compare to 031227.
Comments on 201215
89 Comments
6 rounds + 10 thrusters (40# DB; strict pull ups)
6.5 * 40 = 260
Rx'd
520 Total.
520 Total.
CFWUx2 5*30db thr*2 5*25db the *2
11r
25lb dbs
7+7. 35#s. 245 pound rounds per arm or 490 total
2x20 kg kettlebell
strict pull up
10 rounds
450# Rx
45's x 10 rounds
13 rounds plus 14 reps with 35’s and straight bar, straight-legged body-rows with top of bar at 35” and feet on ground. Did kipping pull-ups in the warmup in place of ring rows and did 3 sets of 5 tempo fat grip bar rows in the practice segment of my warmup. With the added torque/rotation of the bar the fat gripz, rows in the warmup were 3-5x harder than just the barbell alone. First time in a long time I’ve been able to exceed the muscular endurance of my shoulders on thrusters. Usually it’s legs or cardio. Great scaling for me today.
980 thruster/lbs. when counting the 14th set. Thrusters unbroken. Bar/body rows unbroken until round 11-12. Scaled because I have a procedure upcoming and I wanted to rest my grip/system, wanted to focus on more volume and unbroken thrusters...and I need more horizontal pulling in my life.
41/177/69”
subbed 135# BB Thruster - no DBs
7 rds
M/34/6'/175#
11+4 at 40-lb. dumbbells with traditional kipping pull-ups
6 +3 = 300lbs
50lbs DB’’s
M/45/5’9/205
50lb dumbbells
7 rnds + 10 thrusters -> 350
13 rounds 9 kg per dumbbell
M/25/5'8"/160lb
CrossFit AFK
900 - Rx (9+15, 50lb Dumbbells)
13 rounds with 40# DB's
1040 pound rounds
M 50/190/6’
13 rounds @ 60#.
780#.
7 • 95 = 665
7 rounds with two 25# KBs.
Score 420 (42lbs) 10 Rounds
with 5 strict pull ups/chin ups each round
Not bad for a novice 67yr old eh?
9 + 7
No dumbbells, 95lb bar.
9 rounds = 855
1050
Goal:
12 +15 rounds
Actual:
12 rounds
Notes:
Timer set to 1:40 per round (decrease time for thirteenth round)
35-pound dumbbells
70x12=840
GENERAL WARM-UP
Joint rotations
2:00 light jog
5 World’s greatest stretch
5 Back bridge
Arm push backs
10 Arm swings
10 Leg swings
1:00 Single-unders
SPECIFIC WARM-UP
Thruster and pull-up build up
M/41/5'9”/185
10 Rounds with 40lb DBs
800lbs according to this odd (Total Weight x One Rep x Rounds) equation.
Total Weight x Reps x Rounds (8,000) seems to make more sense, to reflect total weight lifted during the session.
10 rounds of:
10 thrusters @ 15,5 kg db (2x)
7 almost strict PU
18:00
7 rounds even. 35#dbs/orange band for str PU (did PU yesterday)...So 490# rounds.
Sounds like mario "ground pounds"
Used 50lb Dumbbells and did strict pull ups
8 rounds + 14
13 rds + 3 reps Rx’d w/ 35# DBs
910 #-rds
10 rounds with 24# of DBs in each hand, in 15:40. 480 lb.-rounds.
This is my first work out in a while since
my gym closed because of covid and I’ve been accumulating equipment. All in all, I’m happy with my results and think I scaled appropriately. There were a few breaks trying to get my kids off of the TRX.
16 rounds
10# DB
TRX Rows
Score 160
Rx : 22 5kg 12round's + 8 reps
1280 lbs/ 576kg
https://youtu.be/TAEPXrFe090
40# kbs, 11rds + 7
908 #-rds
50 lb dumbbells
10 rounds + 5 reps
1,050 pound rounds
11+13
2x35# DB for total power output of 840#
strict pull ups
All thrusters UB. Pull ups down to singles by round 7, but I kept a 1:45-2:00/round pace after that.
868 pound-rounds
11 rounds with 35lb DB’s.
770 pound rounds. This was a bitch, like doing Fran for 20 minutes solid. I feel wrecked!
Score:330 (30lb DB,11RD)
20 minutes
10 DB thrusters 25#DB
10 bent over rows with 45#bar
11 rds + 3
550lbs
Sorry, but pound-rounds is not a useful measure of work unless every round across various workouts is the same reps and the same distance.
Work = force x distance, useful measures of work must be based on this.
8 Rounds in 20 minutes:
10 dumbbell thrusters, 25# DBs
10 Ring Rows
12 rounds Rx using 45lb DB’s
90x12 = 1080 pound-rounds
M/27/6’1”/195lb
M/44/78kg
17.5 kg DBs
15 rounds =525 kg=1158 lbs
As shown but for only 10 minutes with 20# dumbbells in each hand.
5 rounds, 10 thrusters. 5 x 40 = 200
31/m/5’11”/178
27.5 lbs
6rds + 8
score=165?
12 rounds completed with 50s
100x12=1200lbs
wow, that was hard but awesome
TUESDAY
201215
*Workout of the Day*
For 20 minutes:
10 dumbbell thrusters
10 pull-ups
---------------------------
Total: 10 Rounds
DB 33 Lb - 66x10 = 660 lb-R
9 rounds + 5 thrusters (20lb dumbbells)
40 lb db got 13 rounds!! That was a great workout
25# db's
10 rds + 5 pullups= 5 500 lbs moved and 105 pullups
7 rounds
35lb dumbbells
8th round set of 5 35lb dumbbells
6 rounds 70# load
20 lb DBs, 12 rounds of ten. Total poundage is 240 pounds?
480 - weight of both DBs (40) x rounds (12)
M/50/5'11/179lbs
R1: 25lb dbs x 10, 10 pullups
R2: 25lb dbs x 10, 10 pullups
R3: 30lb dbs x 10, 10 pullups
R4: 30lb dbs x 10, 10 pullups
R5: 35lb dbs x 10, 10 pullups
R6: 35lb dbs x 10, 10 pullups
R7: 35lb dbs x 10, 10 pullups
R8: 35lb dbs x 10.. 0 pullups
5,000 lbs thrusted
70 pullups
910 pound rounds
Got creative and did drop sets
2x110lbs
4x 85lbs
5x 70lbs + 4 thrusters
Strict pullups
M/55/6’0”/185
20 min AMRAP:
10 DB Thrusters (45 lb DBs)
10 butterfly pullups
Rx 13 rds x 90 lbs = 1170 “round pounds”
Rx’d
10 thrusters (50’s)
10 Strict pull ups
9 rounds
100lbs X 9R = 900lbs rounds
This was ok until about round 5, then it started to feel like Fran! Ugh
36/195/5’9/M
For 20 minutes:
10 dumbbell thrusters | 2x7,5 kg DB
10 inverted rows
SCORE: 10 rounds | 150 kg
6.5 rounds +6 pull ups
On 95#bar. No dumbbells.
6650 #-reps
~2660 /dumbbells
M/49/5'9"/156
8 Rds + 3 thrusters (20# DBs)
40lbs x 8 Rds = 320lb-Rds
M/53/5’9”/168, new to CF
20# dumbells
8 rounds x 40# = 320 pound rounds
NOTES:
Like a lot of people, I was more afraid of the thrusters, so went light and focused on technique. MAYBE I could have gone heavier but I’m happy with 20-22/.5 weights for now. The real challenge was the pullups - couldn’t do a single straight set. But managed all of them strict.
As rx’d, 15 rounds + 1 thruster @ 35# DBs. 15x70 = 1,050 pound-rounds.
Went a little lighter on the dumbbells to speed this up and get through more rounds. At some point, though, the pull-ups can become the limiting factor. Wonder how this would have felt with 50’s. Unbroken everything until last round – was racing to get the last set of pull-ups in and had to break them so as not to tear through a blood blister.
47m/5'10"/185
Thrusters, 25# dbs
sub'd Inverted rows for pullups, high parallettes
8 rds + 5 thrusters
Coming back from 3 weeks off being sick as a dog (felt like COVID), so I'm taking it easy jumping back in too hard
2x30#DBs, strict pull-ups:
11rounds +16reps
708 lb-rounds
120lb load, strict Pull Ups, 8 Rounds completed = 960
M/46/6'2"/185#
35# DB's and strict pull-ups
9 rds even
50-lb DBs x 11 rounds = 1100 pound-rounds
m/52/5'11"/200#
Nice, Charlie. I wondered if 50's were a better strategy
Thanks Chris. I thought about 40's and thought it would put more emphasis on the pull-ups and I wanted to focus more on thrusters today.
40lbs * 16 = 640
11rds + 1 rep / 777lb-rounds
20 min
10 KB Thrusters (35lbx2)
10 Strict Pullups
70lbsx11=770+ (1Thruster) 70lbs/10reps=7
Yes, love the kettlebell variation!
11 rounds
27 lbs of barbell (technique) thrusters
scaled pullups to barbell rows 27 as well
2700 lbs + 2700lbs
11 rds !
26-lbs dumbbells (52-lbs load)
14 rounds (280 reps) = 728 pound-rounds
Feeling flat today: neither tired nor weak but lacking that jump. Must be the weather.
For 20 minutes:
10 dumbbell thrusters
10 pull-ups
Multiply thruster load by rounds completed, e.g., 50 pounds x 23 rounds = 1,150 pound-rounds (a useful measure of work and, by extension, average power for the workout) and post to comments.
35x2 70x7 Rsd + 5
490 pound-rounds
M/36/170lb/5’7”
Broken hand day 15
Hand can’t take Kipling, subbed 5 strict PU
4 rounds @ 40lb DBs
2 rounds @ 30lb DBs
Hand was done, made it 12 min and got 440 pound-rounds
12 rounds + 10 thrusters
2 - 30lb dumbbells = 60lbs
12 full rounds = 720lbs
13 rounds (thrusters only) = 780lbs
M/39/5’10”/200
11 rounds + 11 reps
Do I do the number of complete rounds or total number of thruster rounds?
11 x 2-40lb DB’s = 880 pound-rounds or
12 x 2-40lb DB’s = 960 pound-rounds
11r x 80lbs = 880!
I am 630. Great work!
8 rounds plus 4 thrusters 35 lb dumbbells
M 53/68”/157 lbs
529 was aiming for 582 but couldn't manage to complete the last round
2-35# Thrusters-70# total/strict pull ups
8 rnds plus 3 thrusters
560 plus whatever the 3 thrusters are.
m/50/175
12R+15.（50lbs.DBs）
100lbs✖️13rounds=1300lbs.
https://youtu.be/wIxRHoygJYg
8 Rounds (35lb. DBs)
70lbs. x 8rds = 560 lb.-rds
15kg dumbells for thtusters
Strict pull-ups
10rounds+10 thrusters+4 pull-ups
30kg/66lbs x 11= 330kg/726lb-rounds
44/1.78m/75kg
Last day of being stuck in this room. Used the blue band in place of DBs. Felt somewhere around 35# in squat position for each arm and around 45# each at the top of the thruster, so average of 40# each arm I’m estimating.
11 rds in 20 minutes. Did jumping pull-ups in last round though to beat the clock.
880# if counting 40# each arm and last round.
Good WOD nevertheless!
Champions Club Scaling Notes
RANT
Sour gummy worms are about as good as it gets. That close-up in the article linked literally made my mouth water.
WHAT ABOUT THE MOVEMENTS
Dumbbell thruster - jumping with an exaggerated range of motion in hips and shoulders, also a loss of connection (dumbbells vs. bar)
Pull-up - pulling overhead with an emphasis on skill (core-to-extremity)
WHAT ABOUT THE FORMAT
Something that will cover a ton of ROM and has the flexibility to be tailored to the athlete's purpose; the time domain means it will suck no matter what. I'll also say don't be hesitant to adjust the weight mid-workout
TECHNIQUE SCALE
As is
CONSISTENCY SCALE
As is
INTENSITY SCALE
As is
MY STUFF
I kind of whipped out today and did what I could loosely define as a "consistency scale." AMRAP in 20 minutes of: 10 kipping handstand push-ups (upside down thrusters) and 10 strict pull-ups. 8 rounds.
GENERAL FEAR LEVEL: 8