The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute of rest
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals for rowed calories, burpees, and double-unders to comments.
Compare to 211226.
Scaling:
Experienced athletes should work hard each minute and attempt to PR. Beginner athletes should follow the format and reduce the number of rounds.
Beginner Option:
3 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of jump rope
1 minute of rest
Comments on 221114
74 Comments
What is the technique when rowing for calories versus meters?
CFWUx2 10s 10dus 5bps*2 sub for dips
15*6=90
9*6=54
30-30-35-35-40=170
Total 314
Does anyone know the standard weight of the rope for Heavy DU
I find burpees an excellent exercise, but I would advise against them if you are overweight. I would advise you to adjust your diet first before doing burpees.You can find documentation on roidusport.fr
Anyone have some tips or cues for double unders. I’ve tried penguin taps, using the cue “jump wrist wrist. I’m still struggling to learn these
One thing that helped me was to master alternating single-unders and double-unders, i.e., one DU, one SU, one DU, one SU, etc. I would also bend your knees, if necessary, until you get the hang of them, before moving to more efficient posture/movements.
483 RX
131 cal row
36 burpees
316 DU
M/40/5’9”/195#
539 RX
84
95
80
90
89
101
661 reps
22-22-22-22-22-22
18-17-16-15-16-17
80-75-70-65-70-70
Rx
M/27/5'8"/170lb
CrossFit AFK
656 - Rx (Took an L on the jumprope to push the row and burpees a little harder than I would have been comfortable with.)
20-21-21-20-20-23 cals
15-14-14-15-16 burpees
73-76-78-64-75-76 dubs
Row 16/16/18/16/16/16
Burpees 15/15/15/16/15/16
D.u 65/70/60/73/70/80
Modified:
--
6 rounds of:
1 minute of DB SDLHO @ 2x 9,5kg
1 minute of push-ups
1 minute of squats
1 minute of rest
> 152 / 103 / 159
--
Peace.
Calories: 17-18-18-21-20-22
Burpees: 13-12-11-13-11-11
Doubles: 36-38-43-46-41-26
Fell apart at the end due to cardio and shoulder fatigue. Couldn’t get a single double under before the 30 second mark round 6.
43/180lb./176cm
22 13 35 70
24 13 35 72
22 11 35 68
21 11 38 70
23 10 41 74
21 11 30 62
133 69 214 416
6rds of
1 minute of rowing
1 minute of burpees
1 minute of jump rope
1 minute of rest
triped on rd 4,6 on the singles. Great workout and sun for the RX version
M/36/6'/175#
Row: 131 calories (23/23/23/22/20/20)
Burpees: 79 (14/14/13/13/12/13)
DUs: 347 (64/611/57/55/55/55)
Total: 557
211226: 133/84/331/548
Deo gratias
sub du with assault bike
21-20-20-20-20-20
15-15-15-15-15-15
19-15-13-13-13-13
M/30/210
all rounds
18-40-13
82 cal Row 12/13/14/14/14/15
95 Bpees 16/16/16/16/16/15
351 DUs 63/60/60/57/54/57
Subbed single unders for DUs.
Rows 15-15-16-16-16-16=94 cals
Burpees 15-14-13-13-12-12=79
SUs 60-80-42-67-84-49=383
556 total reps
Even SUs gave me fits when I was breathing hard/tired from the burpees. Props to those who did this rx.
140617:
Rows: 110 cals
Burpees: 70
Jump and tucks: 231
Total: 411
60/5’8”/155
Did: 14 NOV 2022
RX : REP TOTAL : 676
Row: 24 / 22 / 24 / 22 / 22 / 22 = 136
Burpees: 19 / 20 / 18 / 18 / 14 / 17 = 106
Double Under: 90 / 60 / 66 / 80 / 68 / 70 = 434
cal Row :22/22/20/19/20/21
Burpee: 19/18/17/17/18/15
Du's: 90/88/80/82/77/99
On 11-14
cal Row: 21/20/20/21/20/20= 122
Burpees: 15/15/14/15/12/12= 83
DU’s: 72/98/99/91/100/85= 545
Rx’d
Row cals: 25,22,21,20,20,20=128
Burpees: 17,13,12,11,11,11=75
DUs: 52,55,50,60,55,49=321
Total: 524
211226:
Row cals: 22,21,20,19,20,20=122
Burpees: 15,13,11,11,10,10= 70
Double unders: 60,42,51,58,42,57=310
Total: 502
140617 totals: 95 cal, 70 burpees, 206 singles
Always an upward trend for you. Nice work!
Row 70cal (at 10 I think the resistance is broken)
burpee 90
du 300
Ghost RX
Calorie Row 18,19,19,19,19,20 = 114
Burpees 15,14,15,15,15,16 = 90
Double Unders 77,79,82,85,88,90 = 501
705 Total
my rover broke, so i counted the strokes.
21/30/30/32/32/33
10/12/13/16/15/13
67/46/55/56/60/65
Beginner modified:
Subbed SDHP for rowing - 22/26/28 = 76
Burpees - 6/5/7 = 18
Single unders - 98/90/83 = 271
===========
F/50yo/5’7”/115#
Done! Averaged about 10 burpees per round
89 cal
87 burpees
508 DU
https://youtu.be/9mVsGsgaOcU
12/26/21:
Row: 20/19/19/19/18/21 = 116
Burpee: 12/11/10/10/9/10 = 62
DU: 32/25/28/35/43/32 = 195
Today:
Row: 22/20/21/20/20/21 = 124
Burpee: 12/11/10/10/8/9 = 60
DU: 32/41/30/35/43/23 = 204
Row 20-19-15-15-14-14
Burpee 11-11-10-10-10-10
DU. 58-30-35-45-43-35
Total 89-60-60-70-66-59
Total 404
14-15-15-15-15-15= 89cal damper @7
17-19-18-17-17-18= 106 burpees
18-16-18-25-26-26= 129 du
Used a beaded rope for the 1st time. Found my groove towards the end! Slow is Fast w/ it!
25-24-23-20-20-20 (132cal) (drag 7, 33s/m avg)
14-13-13-13-13-13 (79 burpee)
22-18-14-17-21-15 (97 DU)
308 total
Compare to 211226:
17-18-18-18-17-18 (86 cal) (drag 6, 30 s/m average)
12-12-12-12-10-10 (68 burpees)
29-31-30-21-25-35 (171 DU)
325 total
Wow, DUs super sucked today. So much tripping I wanted to just switch to singles but forced myself to keep at it. Admittedly I wanted to push the row more today and improve burpees (I'm not fast at those). Still frustrating about the DUs though.
Way to push through. DUs after the first two exercises was mighty humbling for me as well.
Used the first round as a warm up, then got after it for the last 5. Absolutely smashed me.
98 cals
75 burpees
347 double unders
Rx
Rx 96/90/296
Tried to hold a 16/15/50 pace and lost my DU on the last round.
Checked the box here after Chad. Worried if I did a burpee I'd fall apart like the car in Blues Brothers.
Row - 15 cal each minute
Burpees - 12 each minute
Hollow Rocks - 25 each minute.
row 19-19-19-19-19-20=115
burpee 12-12-12-12-12-12=72
du 48-50-43-46-48-49=284
vs 121-73-211
55 cals, 42 burpees, 155 double-unders
@ home version
WARM-UP
2' obliques opener
1' VMO opener
1' pec hell
AMRAP 2
10 Jefferson air squats
10 crush grip KB floor press (16k)
10 tib raises
2 rounds :
10 KB SDHP 16kg
10 burpees
10 Jumping jacks
Increasing intensity : 5 reps of each
WOD
6RFR :
1' KB SDHP 16k : 212
1' burpees : 125
1' jumping jacks : 512
CORE
3x30 Hollow rocks
1' rest
COOL-DOWN
5' SB carry
3' EZ recovery run (Playing with backward run)
Nice one !!
Row - 119 cal
Burpees - 83
Double unders - 316
Subbed Double Dumbbell Hang Snatch for Row.
DDHS - 150
Burpee - 90
Skips - 780
Row 20,20,20,20,19,20 119 total
Burpees 14,11,12,11,10,10 68 total
Singles 100,96,97,85,90,94 562 total
This sucked! Semper Fi.
M/48/6'2"/180#
Cals - 124
Burpees - 81
DU's - 445
Total = 650...3 reps less than last time
Wore #20 vest
Row: 26-25-23-24-20-22
Burpee: 17-17-17-16-17-16
Single: 76-75-75-61-69-57
Same scale as 211226 not as good of a showing, I didn’t have the energy today. I did way too much work yesterday.
Row 19+17+18+17+16+16 = 103 cal
Burpee 13+13+12+10+11+10 = 69 burpees
Double-Under 49+46+37+56+30+40 = 258 DU
430 total
OMG this was brutal.
No score from 211226. I skipped Boxing Day. But now I get the joke.
M/51/197#/5'10"
Row (calories) | 21, 20, 19, 19, 19, and 19
Burpee | 14, 15, 13, 12, 12, and 12
Double Under | 49, 49, 57, 59, 53, and 44
506 reps RX (+14 reps vs last time)
I'm a slow burpee-er. DUs have gotten way better but turns out they fall apart under fatigue - a lot of swearing at all my trips! Very keen to test this again soon & get DUs right.
558 RX
23, 15, 70
20, 15, 60
17, 15, 60
18, 12, 59
19, 12, 58
18, 13, 54
The Ghost Scaled
3 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-understand
1 minute of rest
13/10/30
14/8/36
17/10/29
Did 3 rounds. Left mid trap was acting up in the middle so stopped early.
Modified as my calf is hurting so did some agility on the DU minute
Rows and burpees were:
17, 17
19, 17
20, 17
M/29/6’1”/200lbs
Rx
115/77/432 = 624
average 19/12.5/71 per round
Total: 64, 70, 409
14, 13, 70
15, 13, 74
13, 13, 55
14, 13, 75
12, 5, 50
15, 13, 80
115 cal 18/19/19/19/19/21
79 burpees 13/13/13/13/12/15
440 DU 80/80/70/65/75/70
124 cal
100 burpees
368 du
Based on this demo video, it seems like doing burpees rx is not required in this workout? I mean, they don't "JUMP to FULL hip and knee EXTENSION" and they definitely don't "EXTEND the arms OVERHEAD during the JUMP"...?
Globo wod: If a rower isn't readily available today sub sumo deadlift high pulls 45/35 pound barbell, 53/35lb kettlebell, or 2x 20/15lb dumbbells. Burpees are what it is. Double unders sub tuck jumps today if you don't have a jump rope.
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Monostructural, monostructural, monostructural. High output followed by not nearly as much rest as you want. Range of motion, changing orientation, jumping with elasticity, rhythm
SHORT MEDIUM LONG
LIGHT x
MEDIUM
HEAVY
STAMINA SCALE
3 rounds of, 2 minutes at each station, still with 1 minute rest
ENDURANCE SCALE
As is, 1 minute rest between each station. Maybe 4 rounds though. That could get rough
TECHNIQUE SCALE
6 rounds, 2 minutes practice for the following:
Run
Double unders
Row
MY STUFF
Didn't get to this in time. Did the strict press from yesterday, except did strict handstand push-ups/handstand hold
GENERAL FEAR LEVEL: 8
:30 tuck sit
15 DB push-ups
50 DU's
6 plus 45
To step back or not to step back? That is the question...
Do you want to practice falling or not practice falling? There's your answer. Kicking the feet before the hands hit is practicing falling.
31’37 RX
Well done Myriam for a 12’ Amrap
I get so out of breath doing DUBs. Are there any suggestions on how to breathe?
Janine - I think the key is finding a nice consistent pace and sticking to it. Think jogging vs sprinting. Try to be as efficient as you can with the jumps i.e. dont jump too high and expend more energy than needed.
I agree with everything Steve says, finding a consistent rhythm/tempo is way more important than speed. I'll never be an expert but have put a lot of focus on DUs lately and have found that slower is better - it helps me with breathing, less shoulder/arm fatigue and messing up a little less.
I have found breathing in on even and out on odd reps helps me keep going. It’s a bit fast but then I can take long slow breaths between sets. Also helps me keep count… Hope this helps!
And at other times, practice basic diaphragmatic breathing in a supine/face-up position to really expand your lungs sideways when you are relaxed, and it can get a bit easier when you are upright and working hard.
If you keep your butt and belly squeezed, you're actually practicing a good skill by bowing and flexing. On the other hand, if you want to work on the strength part of it you would want to practice the rigid body position. Check out a video called Skill Transfer of the Burpee - it's with Carl Paoli and it's in the Journal and probably on YouTube also.
I call that method of burpees “worming”. I don’t see a problem with it. Consider it a kipping burpee