For time:
Row 1,000 meters
50 thrusters
30 pull-ups
Row 750 meters
25 thrusters
15 pull-ups
Row 500 meters
15 thrusters
9 pull-ups
♀ 35 lb ♂ 45 lb
Post time to comments.
Compare to 041116.
Scaling:
Newer athletes should reduce the overall volume of this workout. The thrusters are meant to be light and fast. Intermediate athletes can do this workout as prescribed.
Beginner Option:
For time:
Row 500 meters
21 thrusters
12 jumping pull-ups
Row 400 meters
15 thrusters
9 jumping pull-ups
Row 300 meters
9 thrusters
6 jumping pull-ups
♀ 15 lb. ♂ 22 lb
Comments on 211209
53 Comments
CFWUx2 10*45thr*2
21:03
March 1st, 2022 (one day off); evening
wu: bike, slihps
wod: 1000 - 750 - 500
m row
50 - 25 - 15
thruster 20 kg
30 - 15 - 9
lila band assisted strict pull ups
24:17
post: walk, bike
23:23
No rower. SDHP sub.
Rx
17:59
No meters on my cheap rower so switched to 1000=4min
750=3min
500=2min 45.1cal at theend
Everything else male Rx
17 min aprox. My watch died bc of battery (5:44pm to 6:01pm)
Did this WOD after a bike dirt route
17:05 Rx
M/28/6’1”/200lbs
17:42 rx
M/26/5'8"/155lb
CrossFit AFK
17:13 - Rx (broke the first round of pull-up into 10s. All else unbroken and paced. 1k was about 1:57 500m pace, 750m was at a 2:03 500m pace, and the 500m was done in about 2:00. Right knee is bothering me, mostly the squat only. Kinda just popped up during the day and hasn't gone away.)
As RX’d:
~23 mins
43 / 6’0 / 195
17:30
M/35/6'/175#
19:00 Rx
Deo gratias
27.11 Rx
JonNYC
24:25. Used 20lb DB’s for thrusters, subbed GHD sit-ups for pull-ups.
16:58
4:00, 3:00, 2:00 bike
RX - 19:01
As RXd.
19:12.
I'd like to go on record that Thrusters suck regardless of the weight.
Regular Jackie - 8:41
21:23
Row 1,000 meters
30 thrusters, 45#
15 pull-ups
Row 750 meters
20 thrusters
10 pull-ups
Row 500 meters
10 thrusters
5 pull-ups
16:32 rxd
18:07 Rx
M 51/195/6’
Subbed 100/75/50 sdhps with a #50 kettlebell for the rows.
16:59.
Scaled weight to 35#. Strict’ish pull-ups, otherwise Rx.
23:33
Thrusters were slow.
Rx
16:39
Cramp early on prevented deep breaths, better day could have had a better time
M/225lbs/30s
900 m run
50 thrusters
30 pull-ups
600 m run
25 thrusters
15 pull-ups
400 m run
15 thrusters
9 pull-ups
2 10# dumbbells for thrusters
27:33
Rx...whew 😥 running on empty today...25:33 (12:17/8:38/4:38)
M48/5'7"/170#
RX: 22:50
Row 1,000 meters
50 thrusters
30 pull-ups
Row 750 meters
25 thrusters
15 pull-ups
Row 500 meters
15 thrusters
9 pull-ups
Rx’d- 17:51
16:28 Rx'd (kipping PU)
Sort of a combo of Fran and Jackie - so maybe "Frackie."
m/53/5'11"/190#
Perfect name! Great job, Charlie.
Runs 800/600/400m
Thrusters 50/25/15 w/2x20lb dumbbells
Strict pull-ups 30/15/9
16:28
Modified, using 2x 9,5 kg DB:
--
For time:
100 DB SDLHP
50 DB thrusters
30 inverted rows
75 DB SDLHP
25 DB thrusters
15 inverted rows
50 DB SDLHP
15 DB thrusters
9 inverted rows
SCORE: 29'45''
--
This was nasty. Sluggish and sleep-deprived, had to take my time.
First rounds of SDLHP and thrusters broken into 3/4 sets.
5 km easy run in the early morning.
Scaled:
1 2x20#DBs SDHP per 10m row
2x20#DBs thrusters
strict pull-ups
14:16
26:27 time
Row 1,000 meters
50 thrusters 45lb bar
12 pull-ups (singles)
split 10:20
Row 750 meters
25 thrusters 45lb bar
9 pull-ups (singles)
split 9:17
Row 500 meters
15 thrusters 45lb bar
6 pull-ups (singles)
split 7:00
12/9/21 1030hrs
Outside on shift
68* sunny
29:57 Sc with Jumping Pull-ups
17:02 Rx
22:10
As much of a mental workout as physical, if not more mental.
59/5’8”/155#
Subbed 900M, 600M, and 500M runs for rows
For thrusters, I did 25 1 arm thrusters w/25 lb dumbbell, then 25 squats with 95lbs; round 2 14 and 11, round 3 10 and 5
Pullups - round 1 - 8 unassisted strict pullups, then 22 weight assisted; round 2 - 6 and 9, round 3 - 9 weight assisted.
First unassisted pullups in about a year. They hurt a little, but not too bad - and shoulder not feeling bad after workout - ( - :
Took over 40 minutes, but had to load and unload every round, and pullups not close to anything else.
18 min RX
58 yo m 5’5” 153lbs
29 days a until thr
35lb bar - hips to 10” above Dynamax ball
23:10
Rows as Rx
Thrusters 21,15, 9
Pull-ups strict 12, 9, 6
16:06
19:45 That sucked all the way through! I think I came out way to hard on the first row. It was somewhere under 3:40.
For time: 21:40
Row 1,000 meters
50 thrusters
30 pull-ups
Row 750 meters
25 thrusters
15 pull-ups
Row 500 meters
15 thrusters
9 pull-ups
35 lbs (jumping pull-ups)
0.4mi elliptical trainer
50 thrusters @ 40lbs
30 pull-ups
0.3 / 30 / 15
0.2 / 15 / 9
20:42
Sub for row 800m-600m-400m runs
thrusters rx
kipping pull-ups
18:37
Lo hice RX'd mi tiempo fue de 21:05
Demasiado cardio de lo que aprentaba
rx--strict pull ups
23:01
m/51/175
M/47/6'2"/180#
Rx'd
17:22
Nice work!
You are the man! Nice job
Wow. That’s moving!
RX:18'22''.
(strict pull-up)
https://youtu.be/Y66VmlqsKeQ
rx 23:45
Champions Club Scaling Notes
RANT
Just a reminder on most rowing workout I'm guessing because we don't have a rower.
WORKOUT THEMES
Medium duration and light weight. Using endurance (rowing, in this case) to make two skilled movements more miserable. Pulling and pushing with skill (core-to-extremity) are also themes.
MAIN DECISION
Do I want to simplify the rep scheme or keep it the same?
TECHNIQUE SCALE
3 rounds
Run 800 meters
35 thrusters
20 pull-ups
CONSISTENCY SCALE
3 rounds of:
Run 800 meters
20 thrusters (pause on bottom and top)
20 strict ring rows
INTENSITY SCALE
3 rounds of:
Run 800 meters
35 thrusters
20 pull-ups
*rest as needed between efforts
INJURY SCALE
Upper-body - Consistency Scale, one-arm for both
Lower-body - AMRAP in 15 minutes of: 5 kipping handstand push-ups, 5 strict pull-ups
MY STUFF
I tested out another variation of the Christmas Workout, this one being a Ice On The Sidewalk version.
GENERAL FEAR LEVEL: 7