For 30 minutes complete:
3 squat cleans on the odd minutes
12/15-calorie bike on the even minutes
♀ 155 lb ♂ 225 lb
Post results to comments.
Scaling:
Today’s workout is a physical and mental test. The weight on the cleans should be challenging for a set of 3. Quick singles are acceptable. Reduce the bike calories if you are unable to complete the first interval in 40 seconds or less.
Intermediate Option:
For 30 minutes complete:
3 squat cleans on the odd minutes
10/13-calorie bike on the even minutes
♀ 125 lb ♂ 185 lb
Beginner Option:
For 20 minutes complete:
3 squat cleans on the odd minutes
7/12-calorie bike on the even minutes
♀ 55 lb ♂ 75 lb
Comments on 221215
46 Comments
CFWUx2 10*45/95dl+1cl*2 5*128dl+1cl
7 cal row
128 lbs sqcl
Quickly turned into a 30:00 AMRAP of:
3 squat cleans 225#
15 cal bike
11Rds + 2 cleans
M/40/5’9”/195#
Scaled
Minute 0 to 14 85kg clean
minute 16-19: 88kg
then
90/93/95/98/100kg x3
even minute concept 2 bike 5 calories last set 18 calories
M/27/5'8"/170lb
CrossFit AFK
Complete Rx. Round 22-26 was real tough.
scaled
squat clean 90kg
15 cal echo bike for 4 rounds and 12 cal echo bike for 11 rounds.
Complete. No bike/legs scale: 13cal. Ski//205lb. power clean: 3 singles per round, dropped on pads so took some time/energy to roll them off.
Body weight over 190 today. First round did 200m ski/15 cal but that took a little over 40s so I dropped it to 13cal/round. That got really shitty about 15-16m in…dizzy. Tried to get :20 tests on each element but by halfway that was dwindling, first on the ski, then on the cleans too as muscular stamina also went. By the end I was down to @10s rest before the next minute, but managed to finish the last ski in :41
Modified
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Complete 30 minutes of:
7 DB squat cleans on the odd minutes @ 2x 12,5 kg DB
60 mountain climbers on the even minutes
> Completed, but with great effort. Almost no rest between exercises.
--
Peace.
26 rounds before I died and had to stop 😅.
performed at 90kg squat cleans and 15 cal assault bike.
M/36/6'/178#
For 30 minutes complete:
3 squat cleans 185 lb. on the odd minutes
150m run on the even minutes
(Each set of squat cleans in approx. :20. Each run in approx. :35)
Deo gratias
Scaled to:
EMOM 20’
Clean @60kg
6/10 Cal Bike
Female Rx on a BikeErg
Completed with women’s Rx numbers (but subbed row for bike) – 12 cal and 155 lb squat clean.
I may have scaled down too far here – did not get the same stimulus as the folks in the video – but this was a good dose. I may try this at 185/13 sometime in the future – that would be a much tougher test. Quick singles on squat cleans (20 sec) and went at about 1400-1500 on the row (30 sec).
49m/5'10"/180
80 kg
40 sec elipse
For 30 minutes complete:
3 squat cleans on the odd minutes- 85 lbs
7 calorie bike on the even minutes
75kg
15 cal bike erg
https://youtu.be/jabEr79k8_0
Completed 12/16 at the Y. No echo, used an elliptical for the Calories. Scaled weight to 155 and Cals to 13. Warmed up to 185 but just thought that'd be too hard for the 30 minutes.
sets of cleans in about 15s or less, calories done at 45s pretty consistently. 155 was probably about right to avoid any injury, but was able to maintain unbroken sets every round.
anyone doing this rxd is a freak, even the intermediate weight is nuts!
155 lb squat cleans
45 second bike, increase by 1 second each round
Scaled/subbed to 185 lbs and 12 cal row
minutes 20-26 were mentally most difficult as expected. Felt good overall. Another two calories per round would have made a big difference!
Scaled to woman’s weight and calories. A nice workout.
95 lb squat cleans
40 sec on bike/10 cals
30 minutes
SC 135#/10 echo bike cal
3/3/3/3/1/1/2/2/1/2/1/2/2/2/1/3= 30 reps
10/10/10/10/10/10/10/8/10/8/9/7/7/10/10= 139 cal
Scaled to Beginner weight and calories (row)
30 minutes, odds SC, evens Row
3 SC 75# (touch and go)
12 cal (C2, drag 7)
Lower back has been out of sorts the last couple of days, so decided to err on the side of caution while still getting something in. SC was not challenging, but I focused very hard on technique with a short pause at the bottom. I pushed harder on the rows, making sure I hit 12 cal in 25sec or less each row. Beginner weight/cal scale still gave a good dose.
My air bike is very uncalibrated, fresh 40sec was 8 calories which may be near Rx....🤷♂️. Aimed for ~7cal each round.
Intermediate, deep 185lbs squat cleans were mostly touch-n-go using steel plates(no drop). This spiked the heart rate of course.
Son(15)
Same conditions @125lbs around 5-6 cals/round. He did not touch-n-go
Scaled down to 135lb, 10 cal schwinn ad6
Scaled to:
dumbbell squat cleans with 55lb dumbbells
15 cal on stationary bike
Scaled to 155# and subbed 12 rower cals
Mental test fo sho
Good work! I may try that weight if I revisit this - gotta listen to your body, and mine said 'not today dude' about those heavy SCs.
Finished both inside 30 sec each round.
Last 10 min was tough.
120lbs cleans, 12 calorie ROW
completed all 30 rounds with 20+ secs rest
fastest row: #1 = 28.2
slowest row: #11 = 36.5
Probably could have done 13~14 cal but the bar felt just right
Cut down to 20 minutes due to time constraints, used only 135 for cleans, subbed 150m run. Haven’t done squat cleans for a long time
20 minutes, 3 squat cleans and 10 cal rows.
First 2 rounds at 125, remaining 8 at 115#
Deliciously simple and wicked workout. Nice job, HQ.
60/5’8”/155
For 20 minutes complete:
3 squat cleans on the odd minutes
24 kettlebell swings
I’m not sure which is worse an end to modern civilization/CrossFit or doing that work out?
Did #135 finished with one second to spare. I had two lift fails midway through. Anyone doing this RX is my hero!
Hero indeed! You still hit it hard!
Intermediate option
3 Squat Clean 185 lb
15 Cal
To hard to finish the Calories sub 40 seconds after 24 lap.
Scaled the weight to 185
From min 15 had to scale also the bike to 12.
Complete
155 squat clean
10 cal bike
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Monostructural and weightlifting. Jumping, squatting with an upright torso and loss of connection. High output followed by short recovery
SHORT MEDIUM LONG
LIGHT
MEDIUM
x
HEAVY
STRENGTH SCALE
Ever 2 minutes for 30 minutes perform 1 clean and Run 200 meters
ENDURANCE SCALE
Lighten up the clean weight a bit, switch the order, and go all-out on the bike effort - record fastest and slowest bike times
COORDINATION SCALE
AMRAP in 20 minutes of:
Run 200 meters
10 cleans
MY STUFF
I did the strength scale with 225 lbs. Good dose.
GENERAL FEAR LEVEL: 7
Nice work!
10 minute EMOM
thought I was going to die
20 minute EMOM
tough but survived!
I am a beginner so I don't know if I can do this workout, it is too difficult for me. But I keep it as a goal.
Nico from Pure-Mag
For 22 minutes complete:
2 squat cleans on the odd minutes
9-calorie bike on the even minutes
65kg
😓😓😓
For 20 minutes complete:
3 squat cleans on the odd minutes
12-calorie Assault bike on the even minutes
135lbs squat cleans
Modified Elizabeth
15-12-9
#Squat Cleans @75lbs
#ring dips
Last set of 9 I did push ups
Out of gas ⛽ 😪 nothing left in my arms
9:57
😓 😰 💧