On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Post total distance rowed to comments.
Compare to 191201.
Scaling:
There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.
Intermediate Option:
On a 20-minute clock, 4 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Beginner Option:
On a 15-minute clock, 3 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Comments on 211003
59 Comments
CFWUx2
45-ish cal/r
Dear CrossFit.com - the correct compare to for this one is 201214
3837 compared to 3771.
3909m Rx'd
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Post total distance rowed 3509 m rx
Ou est-ce que je peux voir que j'ai reçu un code de confirmation pour les demi finale adaptive
4056m Rx
4011 m
Completed 12/17 a.m. after heavy squats.
3696m as RXd.
November 24, 2021; evening
wu: bike
wod: 5 rnds row for distance (RX)*
50 sec on/ 10 off
40 on/ 20 off
30 on/ 30 off
20 on/ 40 off
10 on/ 50 off
3774 m
post: bike, stretch
* 4th RX out of 102 wods (plus most of the heavy days).
4056m
M/35y/180cm/80kg
Sub 5 rds on bike for cals instead - 260 cals total
4030 meters no warmup or breakfast....
3964 last time. Rowed at 1:40-45 for each :50 interval and tried to hang onto that pace for the :40 and :30 but didn’t always succeed. Went hard as possible but not as fast as possible on the :20 and fast and hard as I could on the :10
180/42/176cm
Rx
3915 mts
RX 4142m
3789m Rx
M/28/6’1”/200lbs
No meters on my cheap rower so I will put the info I got
524 cnt
74.4 cal
T.c 1897
Male Rx 23y 175cm 84kg .
After WOD
Did like 5 rounds parallel ring push ups til failure
Then like 3 or 4 rounds of ring dips til failure
Ran 4350m
M/35/6'/175#
4,044m (819/811/809/798/807)
Deo gratias
4431cals rower
No rower. So did burpees instead with the same intervals
279 reps
M/31/145lbs/5'7"
M/25/5'8"/155lb
CrossFit AFK
3969m - Rx
(Held around 1:45/500m pace, with a couple spots that were around 1:50. Really hard between the 50 and 40 interval.)
On 191201
3943m
3527m Rx
Rx : 4217 mètres/ 321 calories
rd 1 : 863 mètres/ 67 calories
rd 2 : 851 mètres/ 65 calories
rd 3 : 836 mètres/ 63 calories
rd 4 : 836 mètres/ 64 calorie
rd 5 : 831 mètres/ 62 calorie
https://youtu.be/w3b-R0pm81Q
As RX’d:
3911 meters
42 / 6’0 / 190
3603m
Rx’d
Rx
Total distance: 4598m
M/30s/225lbs
Rx’d: 3981 m
180107: 3828 m
Modified: No rower, so I did SDLHP w/ 2x 9,5 kg DB
--
On a 25-minute clock, 5 rounds of:
SDHP for 50 seconds, rest 10 seconds
SDHP for 40 seconds, rest 20 seconds
SDHP for 30 seconds, rest 30 seconds
SDHP for 20 seconds, rest 40 seconds
SDHP for 10 seconds, rest 50 seconds
SCORE: 75 + 77 + 77 + 77 + 77 = 383
201214: 60 / 61 / 57 / 59 / 47 = 284 (same scale)
--
Made this one up today, Monday. Yesterday was a 10 km run.
This is a great format, whatever movement you choose to do 👍
Big improvement since last time. On 201214, I noted that "arms and legs were shaking near the end", but not this time.
It was taxing, but felt strong throughout. Did a few more reps in the end, to hit a total of 404 (nice number),
5 km easy run in the early morning.
No rower. Subbed BURPEES:
37-38-39-39-39 = 192 total burpees
I went with my same sub from the compare to.
Rx Rds & times, subbed DB bent over rows -pair of 20# DBs
438 Reps
Compare to: 435 reps
General Warm Up
Tabata
Aqua Man
Hip Extension
Workout:
On a 25-minute clock, 5 rounds of:SDHP for 50 seconds, rest 10 secondsSDHP for 40 seconds, rest 20 secondsSDHP for 30 seconds, rest 30 secondsSDHP for 20 seconds, rest 40 secondsSDHP for 10 seconds, rest 50 seconds
230 SDHP with 65lbs barbell
No rower. Subbed SDHP w/53lb KB
378 reps
Compare to 12-14-2020
397 reps. Same scale
3983rx
4093m Rx
For time
5Rounds for time of
10 strict pull-ups
10 DB’s thrusters
-09:22
4073 Rx'd
Great WOD.
201214 was 4210 - alas, a pretty big drop considering how much a C2 makes me work for every meter
m/53/5'11"/197#
3766 m
AMRAP 4min, 1min rest:
2x20#DBs SDHP. 145
burpees. 51
2x70#DBs bench press. 33
strict pull-up. 49
24” box jump/step ups alternating. 83
12/1/19: 4024m
Today: 3863m...kinda blew it first round with no warm-up.
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds 180-240-235-235-207
Row for 40 seconds, rest 20 seconds 145-166-180-178-171
Row for 30 seconds, rest 30 seconds 100-149-139-130-130
Row for 20 seconds, rest 40 seconds 87-105-95-91-91
Row for 10 seconds, rest 50 seconds48-65-55-50-58
Post total distance rowed to
3320 meters
intermediate option, 4 rounds
Did light pressure strokes on rest, and dropped stroke rate down significantly
4538 total meters including “rest”
58 yo m 5’5” 150lbs
as prescribed
3040m
2250m in 3 rounds. I really like that format and may redo the workout, all 5 rounds, after church and football.
4234m Today started out as “just a workout” but once I got going. It became a Workout! Thanks CF and everyone involved.
3,777 meters
Splits: 804/ 1615/ 2429/ 3219
total = 4,026 meters
☆CFHIM 5500m
M/46/6'2"/175#
Rx'd
3865 did this with nasal breathing only...compare to with regular breathing was 4104 so not to far off
Total 3952.
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
An opportunity to get the feel of how different amounts of rest affects your work output.
MAIN DECISION
Is a single-modality day going to be what I need?
TECHNIQUE SCALE
AMRAP in 25 minutes of:
1:00 row
[insert movement you need to practice]
CONSISTENCY SCALE
5 rounds of:
Row for 2:30
Rest for 2:30
INTENSITY SCALE
As is
INJURY SCALE
Upper-body - run for row
MY STUFF
I did yesterday's for technique, 30 c&j at 95 lbs. and held the end of the split jerk for 3 count each time.
GENERAL FEAR LEVEL: 7
Just an error last Time https://www.crossfit.com/201214
Yes, and there's a great resource in the comments there: a wonderful web timer specifically for this workout. Really helpful:
https://fitatmidlife.com/wodtimer
Wow thanks for the timer!
RX:744m-1500m-2268m-3054m-3836m.
Globo scale: As Rxed. Most globos have some sort of rower so let's use that even if it's not a C2 rower. If you do not have a rower available today sub distance on an erg bike/ski erg or spin bike, or calories on an assault or echo bike, using the same intervals. If using a treadmill hop off and on at the intervals. Another option is to do shuttle runs, increasing the distance and resting the prescribed time between sets. Finally, If none of those are available pick different exercises for each 5 minutes and do them for the entire 5 minutes with the prescribed work/rest ratios. Burpees, Sumo deadlift high pulls, plate ground to overhead, double unders or single unders, box/bench jumps, db thrusters, and kettlebell/dumbbell swings are good examples. Note exercises done in comments. Just keep moving aggressively here.
Busy gym: Just hog a rower, bike or other erg and do the intervals. Or do the shuttle runs in an empty gymnasium or outside somewhere.
Bodyweight/ equipmentless sub: do the shuttle runs (best option). If shuttle runs or sprints can't be done for some reason pick 5 Bodyweight exercises and follow the work rest ratios. Squat jumps, jumping lunges, tuck jumps, burpees, double unders, jumping pull-ups (if a bar is available) ect.
Thanks for this daily options. Now that I don't hace my barbell available, your suggestions are... invaluable!
Yes! Great tips.