Guest Programmer – Rob Lawson
April 30-May 12, 2024
5 sets for max reps:
On a 3-minute clock, complete:
400/500-meter row
8 burpees over rower
In the remaining time, perform:
Max-reps alternating dumbbell snatches
Rest 3 minutes between sets.
♀ 35 lb
♂ 50 lb
Post total reps to comments.
Scaling:
This interval workout is about pushing hard for 3 minutes, then maximizing your recovery to maintain your output across all sets. The goal is to finish the row around 2 minutes, with some pushing closer to 1:45 or under. Once the 8 burpees are complete, you should have 45 seconds to 1 minute to accumulate dumbbell snatches.
There are a couple of goals for this workout:
Find the maximum pace on the rower that allows you to get off and get straight to work on the burpees.
Practice fast transitions between movements.
Build capacity toward bigger sets of alternating dumbbell snatches.
Focus on recovery each round. With the 1:1 work-to-rest ratio, aim to maintain your output across all the rounds.
With the forced rest, push hard today and dare to hold on to the dumbbell until you hear the clock!
Intermediate option:
5 sets for max reps:
On a 3-minute clock, complete:
350/400-meter row
8 burpees over rower
In the remaining time, perform:
Max-reps alternating dumbbell snatches
Rest 3 minutes between sets.
♀ 20 lb
♂ 35 lb
Beginner option:
4 sets for max reps:
On a 3-minute clock, complete:
200/250-meter row
8 burpees
In the remaining time, perform:
Max-reps alternating dumbbell snatches
Rest 3 minutes between sets.
♀ 10 lb
♂ 15 lb
Resources:
Rowing
The Burpee
The Dumbbell Power Snatch
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Taken by Charlotte Foerschler at Drop Box CrossFit in Virginia Beach, Virginia.
Comments on 240510
104 Comments
39 DB snatch RX
M/41/5’9”/195#
8/9/10/13/10 RX
subbed running 400m
14-15-14-14-16
Rx
91 reps
Rx 111 reps
*That was a fun workout!
Rxd 13reps
Echo bike 30 cal
8 normal burpees
reps 9/10/11/6/6 with 25 kg db
500-meter row
8 burpees jumping over kettlebell
Kettlebell snatches
44 lb
5, 10, 10, 11, 13 = 49 total
M/38/6’/175#
13/14/13/13/14 reps Rx
Deo gratias
Rx except 25# dumbbell
50 total snatches (10, 10, 10, 11, 9)
M/ 93 kg/ 31 y
Rx: 70 rep
M/27/185#/6'2"
subbed rowing for ski-erg. Burpees over db. 50# db snatch.
66 reps
11,12,13,14,16
Completed RXd at the Y on 5/13.
14-12-12-13-13 = 64 reps
kept rows to 1:47-1:50. Burpees got slow plus catching breathe. Great workout!
M- (53) 5'7 / 215
Intermediate athlete
Rnd1-10, Rnd2-4, Rnd3-12,Rnd4-14, Rnd5-16
56 reps tot.
82
Rx
15/15/15/18/19
My Training on Sunday, May 12 in the afternoon.
5 Rounds, 3 minutes each of:
400 m Riw
8 Burpees
max rep Alternating Dumbbell Snatches 50 lb | 10, 5, 11, 8 and 11 reps
Rest 3 minutes.
https://youtu.be/Pwo7Sh7lGk4
Intermediate option:
5 sets for max reps:
On a 3-minute clock, complete:
350- meter row
8 burpees over rower
In the remaining time, perform:
Max-reps alternating dumbbell snatches 10kg
Rest 3 minutes between sets.
16,16,15,15,15 DB snatch
*extended rest after set three (bathroom break and chatty coworker)
40 reps intermediate
First 3 sets
500/35: 8-12-10
Last 2 sets
400/35: 18-18
Total: 66
35# DB is heaviest I have at home. Wanted to see what the impact would be to snatch output and recovery doing the intermediate distance, so scaled the last 2 sets accordingly.
M 53/195/6’
12/11/13/22/12/12
60 reps as rxd.
RX 4/11/8/6/8
63” 171lb
Scaled
5 sets for Max Reps:
On a 3 min clock,
400m Run
8 Burpees over Bar
Max Reps BB Snatch @ 65lb
Rest 3 min
Score:
79 reps
53 reps
3-min intervals | 3 min rest
.31mi (500m) at 23-24 resistance (32max) on Echelon bike
8 burpees over bench
Thrusters: 6/6/6/6/6 1 rep each arm = 1 rep
Beginner: 46 DB squats. Real puffer! 1k run 5:13
Rx’d: 7-7-6-7-5
500 row
8 (normal) burpee
Total reps: 35 (10 8 4 8 5)
Rx’d
row time / reps
1:45.5 / 14
1:45.6 / 16
1:45.5 / 16
1:46.6 / 16
1:46.7 / 15
total reps = 77
Assault bike 20 cal.
8 burpees
35# db
16-16-20-13-18
Nice work. Paid for that 20!
Intermediate
20/20/23/25/25
First time doing WOD:
5 x 450 meter rows (1:50 on average)
5 x 8 regular burpees (not over the rower)
5x 20kg snatches for 7, 11, 10, 8, 6
Total: 42 reps
Have a wonderful weekend! Best wishes from Bulgaria!
RX: 37 (8, 9, 9, 11)
12-10-8-8-9= 47 total
5 sets for max reps:
400-meter row
8 burpees over rower
Max-reps alternating dumbbell snatches, 15kg
15-15-14-15-15
500m rows at 2:00
6 Db Snatches per round
30 reps total
400m is Rx distance for women & 500m for men
WOD - on 3 minute clock, complete - scaled with:
- 50 SDHP@Kb 20 kg (500 m row)
- 8 burpees over the kettlebell (over the row)
- 16 kettlebell Snatch ( 8 dx - 8 sx with Kb24)
57 snatches rx
7/8/6/7/10
Total 38
5 sets for max reps:
On a 3-minute clock, complete:
-400-meter row
-8 burpees over rower
-Max-reps alternating 35lb dumbbell snatches
Rest 3 minutes between sets. 4-6-6-6-8
87 reps
2:00 bike, level 6 @ 80 rpm
lateral burpees over DB
15-16-17-18-21
13/13/13/14/13
Total 66
RX
12-17-10-14-16= 69 DB Snatch
But I don't trust my rower so I did 550m/round which still only took ~1:30 (and I'm not in that good of shape) 🤷🏻♂️
19+20+18+19+21 = 97
RX 70 reps
M / 5'7 / 21 / 194
*6 WEEK MURPH TRAINING - Week 4/6 - Workout 5/5*
Intermediate
For time:
15 burpees
50 double-unders (scaled down to 100 single unders)
20 left-arm dumbbell snatches - 35 lbs
20 right-arm dumbbell snatches - 35lbs
400-meter run (under 2 min)
50 single-arm overhead dumbbell lunges 35lbs (25 right arm / 25 elft arm)
400-meter run (under 2 min)
20 left-arm dumbbell snatches - 35lbs
20 right-arm dumbbell snatches - 35lbs
50 double-unders (scaled down to 100 single unders)
15 burpees
TIME - 15:08
Rx’d
67 reps
5 sets for max reps:
On a 3-minute clock, complete:
350/400-meter row
8 burpees over rower
In the remaining time, perform:
Max-reps alternating dumbbell snatches
Rest 3 minutes between sets.
♀ 30 lb
57 reps
Rxd
11-9-8-8-8=44
95 reps RX (14/19/18/20/24)… testing the waters on that first round haha.
400m rows
Lateral burpees over bar
35# DB snatches
6-5-4-5-6
Then 20 DB snatches just because.
61/5’8”/156
Agree w/Mike—this is some great programming.
Suspects, thanks for asking. The back is mostly fine, just some niggling spasms occasionally. Should be rounding back into consistent workouts soon.
Nice to hear Jim
Rx
70 reps
m/37/5’11’’/185
3mi interval run at RPE of 5-8, 3 to 1 work to rest ratio
then
5 sets for max reps:
On a 3-minute clock, complete:
400-meter row
8 burpees
In the remaining time, perform:
Max-reps alternating dumbbell snatches
Rest 3 minutes between sets.
35# db
10-10-8-7-6 = 41 total reps
38m / (71in/1.8m) / (219lb/99.3kg)
5 Sets for Max Snatch Reps:
400m Run
8 Burpees
KB Snatch @ 35#: 0, 6, 4, 4, 4 (18 total).
First round was rough, didn't hear my timer go off on that first round so I started 30s or so late. Snatches weren't a problem, should have gone up to 50lbs.
The running hurt. Alot.
Male, 6’1”, 215lbs
135 Rx
Wow!
Jeez. That’s flying!
8 burpees over
15 / 11 / 9 / 10 / 8 ( = 48 Kb 22,5kg)
13-13-16-16-18
Followed by #50 vest/Mask yard work 2+ hours
A lot of work there, nice job!
Fantastic. That’s a lotta DBSs. But I prefer your first workout over the second!
Rx:
7-7-7-8-7 (36)
No rower, sub as follows
5 sets for max reps:
On a 3-minute clock, complete:
12 calorie elliptical
8 burpees over dumbbell
In the remaining time, perform:
Max-reps alternating dumbbell snatches
Rest 3 minutes between sets.
♂ 50 lb dumbbell
44 reps total - 6,9,8,9,12
m/42/167 lbs
Intermediate (400m, 35lbs)
12+12+12+12+13 = 59 DB snatches
Total: 2000*m / 145cal + 40 burpees over rower + 59 snatches
*C2 recorded 2084m including "stop time"
Beginner option:
7-13-14-15
Did our Friday Bulletproof workout instead (one of our most junior folks came up with this one):
Team Workout (5-7 per team)
200m sprint + 5 push-up relay
150 pull-ups
200 squats
100 Burpees
30 yd bear crawl relay w/ 16kg KB drag
2 Tire Flips each
15 Burpees each
My team finished 2nd, so we had to do the punishment.
Losing team punishment:
2 min plank
15 squad push-ups (members in a line, feet on shoulders of the member behind you, everyone up and down at the same time for each rep)
The workout was done earlier than expected, so I did a little extra Maxton prep after, untimed:
2 rounds of Rx Maxton (with a 20# plate carrier: 8 strict pull-ups, 26 box step-ups 24", 21 burpees)
2 rounds of 5 pull-ups and 10 alternating DB snatch (45#)
Fun morning, and will look to do today's WOD tomorrow, as it looks fun too.
You’re a beast, Lincoln. And your group Fridays look like a blast!
M/37/195
10
10
10
8
8
500M row / 20kg KB
25# DBs otherwise RXd
12/8/9/12/12-53 total
Imposed rests are tough for me: engine likes to warm up & go full throttle to the end, so maintaining BTW energy for each new start put a spotlight on a weakness-good note to add these types of drills in more often. I'm a skittish jumper due to a nasty BJ miss & shin scar to prove it, so lost time dithering there.
Overall this was a great refresher in getting comfortable with being uncomfortable!
I wonder how often we should do interval-style training, especially looking at the foundational articles by Glassman and his explanation of metabolic pathways. It seems like here on mainsite the frequency in about 2 times a month (e.g. 2 in Jan, 2 in Feb). Some argue that some wods without built-in rest are interval-workouts in disguise because you'll have to put the barbell down and rest at some point.
Anyways, this was an awesome wod! The choice of exercises was perfect to just go all out at the end of each interval.
11-8-6-5-6 rx (36 reps)
13/15/16/17/15 reps
76 total, RX
Great job!
Thanks brother
Thanks brother
25 sdhp, 24kg kb
clap burpees
21kg dumbbell
16/19/15/15/10
75 total
400 mts run
25 lbs db snatches
12,14,16,18,20,22= 88 reps
M 41 69” 230#
Rx’d 13-8-5-7-10 = 43
67 DBS at Intermediate
❤️ to Rob
15
17
16
16
18
82 total
Nicely done!
67 reps
Well done!
Scaled to Men's intermediate***
reg full ext w/clap burppes
8/6/8/8/8
m/54/175
Rob--IMO--you are programming some great wods!
Thanks
@ Jim R----How's the back doing?
Good work Mike!
Same thing Jim, hope the back is doing better.
RX: 92 (18/18/18/18/20)
Great job!
М/50-54 👨🏻🦳
Rx’d
2+1+1+0+2=6 reps.
"Rx'd" is an abbriviation. It means "as prescribed" (main WOD scheme).
Main WOD could be scaled in different ways, for instance you can choose an intermediate or a beginner option or substitute some exercises.
Globo wod: If a rower isn't readily available sub either 350/400m run, 10/12 x 25 ft down and back shuttles, or 22/28 calories assault or echo bike for the rows; and burpees over an object about 1 foot high for burpees over the rower. If you are using a conventional treadmill use a slight incline. Dumbbell snatches as Rxed.
What about I dont have row?