Three 4-minute intervals of:
21-calorie row
Then, as many rounds as possible of:
7 deadlifts
14 sit-ups
Rest 4 minutes between rounds.
♀ 155 lb ♂ 225 lb
Post number of reps completed each round to comments.
Scaling:
Reduce the loading on the deadlifts in order to maintain solid mechanics throughout today’s workout.
Beginner Option:
Three 3-minute intervals of:
15-calorie row
Then, as many rounds as possible of:
7 deadlifts
14 sit-ups
Rest 3 minutes between rounds.
♀ 75 lb ♂ 115 lb
Comments on 230526
76 Comments
3+7 / 3+12 / 3+12 RX
2rds+7+11
2rds+7+3
2rds+7+5
3 Rds / 3 Rds / 3 Rds + 3 (192 reps total) RX
M/40/5’9”/195#
◦ 3 rounds
◦ 2 rounds plus 10 reps
◦ 2 rounds plus 4 reps
Rx’d
Three 4-minute intervals of:
21-calorie row
Then, as many rounds as possible of:
7 deadlifts, 155#
14 sit-ups
Interval 1- 36 reps
Interval 2 - 43 Reps
Interval 3 - 42 Reps
M/27/5'8"/175lb
CrossFit AFK
3+17 - 3+12 - 3+11 - Rx
M/53
Three 4-minute intervals of:
21-calorie row
Then, as many rounds as possible of:
7 deadlifts
14 sit-ups
Scaled 178 lb.
21cal + 7dl + 14su + 3dl
21cal + 7dl + 14su + 7dl
21cal + 7dl + 14su + 7dl
Rest 3 min betwen rounds
59 yo m 5’5” 135lbs
Three 4-minute intervals of: 21-calorie row Then, as many rounds as possible of: 7 deadlifts 14 sit-ups
Rest 4 minutes between rounds.
155 lb
21/1x7 & 1x14
21/2x7 & 1x14
21/2x7 & 1x14
With 20# weight vest. 2+4 sit-ups / 2+6 sit-ups / 2+7 sit-ups.
Unbroken deads and sit-ups. Not super fast between movements. Felt good by the start of each new round so I could row pretty hard. Already tired of wearing the vest.
#weightvestmonth
50m/5'10"/185
3Rds (4:00)
21 CalRow
Then
7KBDeadLifts 44lb
14SitUps
Score:
2Rds
2Rds +5
2Rds +7
Would've done about 170lbs Barbell deadlift, but the gym space was not there.
Taxed my midline, with situps. KB was semi-challenging for hamstrings, unbroken, but right call instead of heavier KB. 21 cal row was EASY, could've pushed harder 1st round.
M/48/5'8/#211_Rx
3+1
3+3
3+4
21 Calories Row
155# Barbell
2+10 • 2+13 • 2+13
2 rd + 5 dl
2 rd + 5 dl
2 rd + 5 dl
*90kg dl
Aaagh didn’t read
I repeated the rowing in every round 🙄*
225lbs
-1rd + 10 su
-1rd + 10 su
-2rd + 1 cal
*the rowing took 1min, same as 1rd of the other
scaled:
1+9 sit-up
1+ 7 sit-up
1+ 7, sit-up
Beginner Option:
Three 3-minute intervals of:
15-calorie row
Then, as many rounds as possible of:
7 deadlifts
14 sit-ups
Rest 3 minutes between rounds.
♂ 115 lb
7 sit ups round 2
3 sit ups round 2
7 DL round 2
M/55
Rx'd 2+2, 2, 2
Scaled
Three 4-minute intervals of:
21-calorie row
Then, as many rounds as possible of:
7 deadlifts
14 sit-ups
Rest 4 minutes between rounds.
♂ 185 lb
2 rds + 7
2 rds + 7
2 rds + 3
3, 3+6, 3+7
M/56/RX
Misread and did 4 rounds.
Rx...2+1/-, 2+3/-, 2+5/-
Rx
2+15
2+4
2+2
M/37/6’/178#
(“Murph” yesterday)
2+11
3+1
3+3
Rx
Deo gratias
Rx
21 cal each round then the following
4 rounds+ 3 reps
4 rounds+ 5 reps
4 rounds+ 4 reps
= 63cal + 264 reps
Son(15)
@185lbs
2 rounds+ 13 reps
2 rounds+ 17 reps
3 rounds+ 2 reps
= 63cal + 179 reps
Substituted row cal to 25 sdhp which is equivalent
Scaled to 75.5 kg deadlift
49 reps
42 reps
46 reps
Rx- 4 rds
4 rds
4 rds
total - 252 reps
Modified:
--
Four 4-minute intervals of:
25 DB SDLHP @ 2x 10,5 kg
Then, as many rounds as possible of:
7 push-ups
14 sit-ups
1 minute rest between rounds.
> 21 / 29 + 21 / 28 + 21 / 28 + 21 / 30 (84/115)
--
Peace.
M/39/225/RX’d
Total=248 reps
fun one!
Rx’d:
Rd 1: 3 rds + 11 reps (74)
Rd 2: 3 rds + 17 reps (80)
Rd 3: 4 rds (84)
Great work!
3 rounds
3 rounds
3 rounds + 5 DL
rx
M/54/175/5'11"
Three 4-minute intervals of:
21-calorie shuttle
Then, as many rounds as possible of:
7 deadlifts
14 sit-ups
Rest 4 minutes between rounds.
♂ 225 lb
Total reps: 143
1)45 reps
2)49 reps
3)49 reps
36 / M / 5'9" / 135lbs
Three 3-minute intervals of:
10lb dumbbells SDHPs x25
Then, as many rounds as possible of:
40lb dumbbells deadlifts x7
14 sit-ups
Rest 3 minutes between rounds
1 round + 5
1 round + 5
1 round + 5
Three 4-minute intervals of:
10-calorie bike
Then, as many rounds as possible of:
7 deadlifts
14 sit-ups
Rest 4 minutes between rounds.
185 lb
1 round+7
1 round+10
1 round+11
*Had to adjust on the fly with the bike. Apparently, getting 21 cal on the bike takes longer than I thought.
Rxd 225#. This was a good combo
57 reps
49 reps
43 reps
85# dl 1+13/2+7/2+7
67, 72, 73
1:00 bike sprint (min 90 rev)
205 lb DL
4
4+2
4+3
Rx
Wow, fast!
2 rounds plus 3
2 rounds plus 6
2 rounds plus 7
Rx 84, 79, 70
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Monostructural, gymnastics, weightlifting. Pulling from the hips, pushing from the hips, using endurance to challenge our midline
SHORT MEDIUM LONG
LIGHT
MEDIUM x
HEAVY
SPEED SCALE
4 rounds of:
7 deadlifts
21 sit-ups
21-cal row
*rest as needed between rounds
STAMINA SCALE
Don't rest 4 minutes between rounds
COORDINAITON SCALE
AMRAP in 15 minutes of:
Row some distance
21 sit-ups
21 deadlifts (light weight/empty bar)
MY STUFF
A couple different variations of this thing, and accidentally did 4 rounds
GENERAL FEAR LEVEL: 8
Three 4-minute intervals of:
21-calorie row
Then, as many rounds as possible of:
7 deadlifts- 135lbs
14 sit-ups
Rest 4 minutes between rounds.
46/52/53
Total: 151 reps
Used 205 for DL, unanchored sit-ups.
3,3,2+7+13. Missed 3 on the last round by 1 rep…
225lbs/abmat
3 rounds
3 rounds
2 rounds + 1 dl
crashed a bit last round
M/39/72”/170
as rx. Rd 1: 3 rds; Rd 2: 3 rds + 1 rep; Rd 3: 3 rds. 190 total reps
Great job!
No rower, so subbed for KB SDLHP and used 90 Kg
1st 4rds
2nd 4+3rds
3rd 4+7rds
Well done!
Scaled to 195#, butterfly abmat sit-ups. 3 min btwn rounds.
1 round + 19 reps
2 rounds
2 rounds + 1 rep
Each row took about 38 pulls and 1:20
60/5’8”/155
Great push Jim!
Pivoted a bit--
"Tumilson"
8 rnds
w/20# vest
200m run
11 burpee DL w 60# sandbag
28:17
m/53/175
Anyone else have withdrawl the last couple of days away from
my virtual box mates???? Just me?:)
Me too, Mike. Good to be back. Some of us have been working out “together” for many years.
That workout is pretty ambitious a few days before Memorial Day.
I have been as well Mike. Great to see everyone back!
M/48/6'2"/185#
Scaled to 185# DL the rest as rx'd
R1 - 3 rds = 84
R2 - 3 rds + 2 = 86
R3 - 3 rds + 4 = 88
2+15 no abmat
3+1 abmat for half
3 abmat
Nice work!
Did our Bulletproof workout today instead.
Murph
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
36:31
Did this slick today (no weight vest/body armor) because I knew how my back would feel after. Not PR time, but better than expected. Exercises were done Cindy style. Now I gotta decide what Hero WOD I'm gonna do on Memorial day - Manion perhaps?
Hooyah! RIP LT.
Manion, 2 days after Murph…that’d be approximately tough.
Absolutely going to be tough Jim, and I’m looking forward to it! I have been running a Murph on Memorial Day for years now to honor all my brothers and sisters in arms that made the ultimate sacrifice. Though I have honored LT Murphy early, I will honor another warrior on Monday and endure every grueling minute of it with gratitude.
Cheers to you for the comment my man!
Good job, Lincoln. I also did Murph on Friday (as a Memorial Day weekend tradition) so that I could try another Hero workout on Memorial Day. It’s a great way to remember the fallen…. by remembering to be grateful to be alive and breathing when the workout starts getting rough. Have a great weekend.
Many thanks Nick. Well done with your decision. Have a great weekend as well.
3x4min intervals; 4 min rest
15 cal row then
AMRAP of:
7 Deadlifts @ 185#
14 Abmat Sit-ups
Rd1 - 2+1
Rd2 - 2+5
Rd3 - 2+5
155lbs DLs, abmat/butterfly SUs
1 - 3+0 (84)
2 - 3+2 (86)
3 - 3+1 (85)
255 total reps
Beginner Option:
Three 3-minute intervals of:
15-calorie row
Then, as many rounds as possible of:
7 deadlifts
14 sit-ups
Rest 3 minutes between rounds.
135lbs
21
21
28
1r+17reps
1r+20reps
1r+16reps
7rounds7reps, 90# bar
Are the comments actually working?
Well that one worked. Rxd at the Y.
70 reps each interval or 3.5 rounds.
rows got faster but couldn’t move much quicker on the other two movements. Last row in 0:56.
Well that one worked. Rxd at the Y.
70 reps each interval or 3.5 rounds.
rows got faster but couldn’t move much quicker on the other two movements. Last row in 0:56.
It works! It’s a Great Day!
Fast. Nice job.
Awesome!
Globo wod: subs for row are 17 calories assault or echo bike, 300 meter run, or 21 burpees. Dumbbells sub 12 dumbbell deadlifts 35/50lb dumbbells or 7 dumbbell deadlifts 55/80lb dumbbells.
Steven, what’s your rule of thumb when converting barbell to dumbbell weights?