For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters
♀ 75 lb
♂ 115 lb
Post time to comments.
Scaling:
Expect today’s workout to fall in a moderate time domain. We are performing a lower volume of squat clean thrusters, but the challenge lies in hanging on to the barbell. A single repetition is a squat clean from the floor directly into a thruster. The bar must then be returned to the ground to begin the next rep. This workout is intended to be used with a moderately light barbell to allow for large, unbroken sets.
The runs should take no longer than 2:30. Push to complete the first 12 squat clean thrusters unbroken, or as close to it as possible. The intent of this workout is to cycle a lighter load across a large range of motion and push the pace on the runs.
Intermediate option:
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters
♀ 55 lb
♂ 75 lb
Beginner option:
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters
♀ 35 lb
♂ 45 lb
Resources:
The Squat Clean Thruster With Nuno Costa
Pose Running Drills: Lean and Pull
At-Home Cluster: Floor Touch Squat and Reach
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Comments on 240127
104 Comments
11:13 - Rx’d
10:04 RX
M/41/5’9”/195#
rx (52kg), 9'15
run was done outside with lots of turns
rarely do thrusters anymore but feels like the strength program improves them, weight didn't feel heavy
was very out of breath at the start of each run
9/3
6/3
5/1
can go sub 9 for sure
fun one
M/33/5'7"/220lbs
0.25Miles (2:30)
Clusters 75lbs 12
0.25Miles (2:30)
Clusters 75lbs 9
0.25Miles (2:30)
Clusters 75lbs 6
0.25Miles (2:30)
Did this one to just get going again. Working out at the powergym on the treadmill. Run was not as hard as I can do on a good day (2:00-2:15 intervals), but was some much needed running. Clusters were smooth and just the right weight. Back blew up on third run. Was quite tired, but not near redline. Just had to check the box on some running and get back to workouts again.
Overall been feeling quite terrible past few days. Overweight and outta shape post vacation. Pulse was very high the past few days, arms hurt, anxious, nauseous, and unwell.
Rx
8:16
M/51/190.7
75#
0.6 mile Air bike
8:42
M/38/6’/178#
9:45 Rx
Deo gratias
Rx
14:57
M43, 183CM, 85KG
SC to 75#/800m echo 🚲...8:29
12:47
75,95,115 ascending weight with descending reps.
1k rds on assault bike
Female RX
8:25
42 YOF - 205lbs
Got beginner done in 27:31!
Fun workout!
DB 10kg
08:52
Runs: 01:46 - 01:54 - 01:56
75lbs
9:33
Should have done 95 lbs
5:54 🥵🚀
Sry, 6:54 RX on an air runner
Sry, 6:54 RX on an air runner
Rx 12:00
9:40 Rx
9:17
Scaled to 100#
M/54/175/5'11"
M 54
52 kgs squat clean thruster
100 double unders each round
16:26
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters
55lb
9:02
M 53/195/6’
Scaled squat clean thrusters to #95.
11:16.
RX
M / 93 kg / 30 y
T: 9.20 m
For time 13’47”
Intermediate option:
For time:
12 squat clean thrusters
30 cal Echo bike
9 squat clean thrusters
30 cal Echo bike
6 squat clean thrusters
30 cal Echo bike
♂ 45kg
75lbs. Row 500m instead of run
10:26
Scaled to 35.5 kg
Time: 13:45
As rx’d, 8:53.
Able to stay unbroken on the clusters, but man I paid the price heading into the run. Not myself at all for the first 50 meters or so. Definitely used the runs to try to recover from the work. Runs were a hair short – Colin and his friend were hooping in the driveway, so I had to move the barbell to the top by the circle.
50m/5'10"/185
75# on the bar, run on a treadmill
11:32
sorry, 65# on the bar (not sure how to edit)
66 LBS
40 y.o./60 kg
12:20 min
12:23
RX 17:08. No training for 5 years, slowly getting back into
130 lb
Time : 11:43
(m / y : 29 / w : 80 )
Nice wod😍
M/40-54 🎅🏻
2nd WOD in a row
Scaled @88lb
14:12
My Training on Sunday, January 28 in the afternoon.
For Time:
12 Squat Clean Thrusters 87 lb
Run 400 meters
9 Squat Clean Thrusters
Run 400 meters
6 squat Clean Thrusters
Run 400 meters
I completed the Workout in 18:38 minutes.
https://youtu.be/ua6dg2yPTs0
M/61/6’2”/188
intermediate
11:25
Hello! First CrossFit workout post ever! Excited to get started.
M19/162lbs/5’10.5”
Did running on indoor track with bar next to track. Lots of laps, but fun!
intermediate option as indicated above:
time:
7:47.25
11:50
11:58 with 40# DBs and treadmill run In a hotel exercise room
11:30
2x 40lbs dbs
28calories echo bike
Nice 👍🏻
Rx’d: 9:46
M/39/215/67in
Time: 9:24 (32kg/32kg Kettlebells)
only had 24kg and then 32 kg with no in-between so i decided to make it an extra challenge. All reps unbroken but runs were so slow lol
8:58 rx
runs on tru grit runner
m/38/5’10”/193
3 rounds
12 sandbag ground to overhead
30 cal air bike
~ 12 min
Scaled: 95lbs
Time: 10:36
9:06
95lbs
11:44 Rx outdoor running
Done at the Y with a 100m indoor track. Lots of curves! RXd.
9:18.
did not let go of the barbell but held at hang level before some reps in the rounds of 12. & 9. Otherwise did way better than I thought!
10:44 at 30kg
done at home run to end of street.
loved this stimulus.
15:45
55# and 400 m runs
RX - 12:29 😫
M/41y/204lbs
- I can do better
Rx’d, on the Trueform
10:11
Rx
9:30
Performed silently at the Y, using a treadmill at 1%. 🤫
M/30s/227lbs
17:19
12 squat clean thrusters
400 m walk/run
9 squat clean thrusters
400 m walk/run
6 squat clean thrusters
400 m walk/ run
Right with you. I rx’d it in 17:05
115lb squat clean thrusters/400 meter runs
8:59
Great job!
Intermediate
9:12
10:42 RX
115# Squat Clean Thrusters / Clusters
400m Run
Squat Clean Thrusters all Unbroken sets
slow/steady-ish runs
75-lbs
10:55
Subbed echo bike 400m for run
8:15
M/35/6’2”/210#
8:19 Rx’D
Very well done!
12:30. Rounds 12-9-6 95# squat clean thrusters, 400m run on treadmill.
8.45, row, 45#
Scaled
25# db's for sqt cln thruster
400m trot
12:43
m/53/175
It's been months since I've ran
I’ve been there, Nice work!
For time:
12 squat clean thrusters @ 65lbs
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters
TT: 11:04
Beginner option:
For time: 13:56
9:47 Rx
Beginner, 16:56.39
11:17. Subbed 850m bike ride around block for run. Used 85 for SCT, should have done the 95 I originally planned.
Rx- 8:01
hung on, all unbroken
💪🏼🔥
Awesome work!
😍👍🏻
Rx
10:48
on assault runner
12 unbroken, 5/4, 6 unbroken
43 year old RX male
8:44
Great job!
10:56 on beginners level
On a treadmill
50 lbs DBs
9:37
M- 52 / 5'7 / 210
Intermediate
13:29
11mn08 charge 50kg
11:15
8:32
Intermediate option (75lbs).
All squat clean thrusters unbroken; could have and should have gone a little heavier.
All 400m runs were just under 2:00.
Good work!
Rx 10:23
Nicely done!
Scaled 12-9-6
95 lb SCT, 400m Run with a 1:00 break in between rounds
16:30
Moderate
16:20
Beginner
12min 50sec
88 lbs
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters
Total time 14 min. finished.
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters
♂ 115 lb
completed in 13 minutes
12 min 29 sec.
12 min 29 sec ok
Globo wod: If you are using a conventional treadmill use a slight incline. Subs for runs are 500m row or 27 calories assault or echo bike. Dumbbells sub dumbbell clusters 30/45lb dumbbells.
Beginer 11:07
Male 28 202lbs
50KG Thrusters & 400m Run
8:10
12 Done 7 & 5, 9 & 6 Unbroken
Runs in and around 2:00.
Champions Club Scaling Notes
RANT
Nothing to rant about
TARGET AUDIENCE
Someone with a sub-7 Helen and sub-5 Elizabeth
SHORT MEDIUM LONG
LIGHT
MEDIUM
x
HEAVY
SPEED SCALE
Each station for time, rest as needed between.
STAMINA SCALE
For time:
27 squat clean thrusters
Run 1200 meters
NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
Run 200 meters
10 cleans
10 thrusters
GENERAL FEAR LEVEL: 8?
쓰러스터 평균무게도 올라가는듯 하다.
열심히하세요 :)