Guest Programmer - HWPO
July 22-Aug.4, 2024
5 rounds for time of:
24 air squats
16 bar-facing burpees
8 shoulder-to-overheads
4 thrusters
Rest 1 minute between rounds.
♀ 105 lb
♂ 155 lb
Post time to comments.
Scaling:
In this Interval-style workout, what jumps off the page is the shoulder-to-overhead into thrusters, but don’t ignore the effect on the legs going from the air squats to the burpees. The legs will feel pretty full and this will make the shoulder-to-overheads and thrusters spicy! Because of this, you may get “toesy.” Avoid loading the quads so it doesn’t result in a muted hip, a poor dip and drive in the shoulder-to-overhead, and thrusters that feel more difficult than they should. Perform quality movement despite the leg and arm fatigue — that’s how you gain technical endurance and become efficient under fatigue.
Use the weight you would for DT — something moderate, a 6.5 out of 10. You should be able to perform the shoulder-to-overheads unbroken but not without some challenge. Focus on the quality of your dip and drive, whether you’re choosing to do push presses or push jerks.
You should feel pressure in your entire foot/feet and good tension in the front rack.
GOAL: Stamina
ADVANCED ATHLETE TARGET: 2 minutes per round, unbroken shoulder-to-overheads
BEGINNER ATHLETE TARGET: 2-2:25 per round, consistent depth on squats, and stability on shoulder-to-overheads
Intermediate option:
5 rounds for time of:
24 air squats
16 bar-facing burpees
8 shoulder-to-overheads
4 thrusters
Rest 1 minute between rounds.
♀ 75 lb
♂ 115 lb
Beginner option:
5 rounds for time of:
18 air squats
10 burpee step-overs
8 shoulder-to-overheads
4 thrusters
Rest 1 minute between rounds.
♀ 35 lb
♂ 45 lb
Coaching cues:
Though you might be tempted to shorten the air squat range of motion during today’s sprint-style interval workout, consider this: The bottom position of the squat is nature’s intended sitting posture and the rise to full hip extension is the foundation of all sound human movement. Powerful, controlled hip extension is necessary for elite athleticism.
Short-changing your squats in this case, though giving you more time to rep out thrusters, will only impede your potential in the long run — both inside and outside the gym.
Resources:
The Air Squat
Bar-Facing Burpee Efficiency Tips
The Push Press
The Push Jerk
The Thruster
Find a gym near you:
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Comments on 240729
167 Comments
25#DB’s
19:30 with dumbells 22,5 * 2
5 rounds in 26:47 of:
24 air squats
16 bar-facing burpees
8 shoulder-to-overheads, 75#
4 thrusters, 75#
Rest 1 minute between rounds
20:56 RX (*did not rest between Rds)
M/42/5’9”/195#
M/55 👨🏻🦳
Intermediate. @105
4:00
5:39
6:02
6:15
6:02
TT -> 27:58
Used 105lb:
2:10
2:22
2:34
2:38
2:28
Rx.
1.2:02
2.2:27
3.2:55
4.3:10
5.3:51
M/38/6’/172#
*Scaled bar to 115 lb.
2:50/2:56/3:03/3:11/3:12
Deo gratias
5 rnds w/ 1 min rest b/t rnds
15:50
As rx'd, 35:30.
Brutal. Push jerks were the technically and mentally hardest, and thrusters were the hardest strength/stamina-wise and bar-facing burpees sucked the most. Broke jerks mostly 5-3 or 6-2; had one unbroken round. Thrusters unbroken except I missed the last rep in round 3 and twice in round 5. Had nothing left by the end. Should have scaled?
51m/5'10"/185
15:05
*135lb. Axle Bar.
19:31 (115-lbs)
2:37/2:51/3:16/3:13/3:34
intermediate
3:47
3:50
4:22
4:07
4:08
Intermediate 65lb
25:04
M55/150
75# barbell.
Rounds went, 2:52, 2:50, 2:50, 2:37, 2:37. TOTAL = 13:46.
That's a keeper!
105lb barbell
17:29
16:43
scaled to 115 lbs.
M/46/5’8”/165
Beginner-ish @ globo 7.29 - 18 squats, 10 burpee stepovers, 8 sh-to-ohead, 4 thrusters
27.5 # db's
14:17 total - 2:19, 2:09, 1:59, 1:52, 1:58
Good air squats; not great depth on thrusters
Rx
2:33, 3:11, 3:48, 4:51, 4:50
Fell apart and let him catch me by the end
M/35/230lbs
Son(16/194lbs)
Intermediate (115lbs)
2:43, 3:48, 4:07, 4:38, 3:43
18:45 / scaled 95#
R1 2:39
R2 3:01
R3 3:06
R4 2:59
R 3:00
tiempos de ronda
R1 | 04:01 |
R2 | 03:51 | -10 s
R3 | 01:03 | -168 s
R4 | 03:20 | +137 s
R5 | 00:59 | -141 s
R6 | 03:35 | +156 s
R7 | 01:01 | -154 s
R8 | 03:53 | +172 s
R9 | 01:03 | -170 s
R10 | 03:37 | +154 s
Ø 02:38
Tiempo restante: 00:01
6 rounds for time of:
24 air squats
16 bar-facing burpees
8 shoulder-to-overheads
4 thrusters
♂ 95 lb
Rest 1 minute between rounds
tiempos de ronda
R1 | 04:01 |
R2 | 03:51 | -10 s
R3 | 01:03 | -168 s
R4 | 03:20 | +137 s
R5 | 00:59 | -141 s
R6 | 03:35 | +156 s
R7 | 01:01 | -154 s
R8 | 03:53 | +172 s
R9 | 01:03 | -170 s
R10 | 03:37 | +154 s
Ø 02:38
Tiempo restante: 00:01
6 rounds for time of:
24 air squats
16 bar-facing burpees
8 shoulder-to-overheads
4 thrusters
Rest 1 minute between rounds.
20:54
first round rx, then shoulder to overhead and thrusters at 60 kg
3:03/3:03/3:26/3:40/3:42
5 rounds for time:
18 air squats
10 burpee step overs
8 DB shoulder to overhead - 20 lb
4 DB thrusters - 20 lb
1 min rest between rounds
15:10
18:50 at the Intermediate level. Times got faster each round!
First time posting here!
17:12 total time
135#
M/26/5'9"/195
Brutal workout! Fastest round 1:53, Slowest round 3:05. Shoulders and quads were toasty. Honestly think without the 1 min rest the total time would be slower lol
Nice job!
Rx= 2:58/3:05/3:18/3:25/3:20
M 54/205/6’
Scaled barbell to #95.
19:48.
Beginner Scaled
18 x air squats
10 x burpees
8 x shoulder to overhead @ 95 lbs
4 x thrusters @ 95 lbs
21:00
Rx
22:23
Rx Workout
24 Air Squat
16 Bar Facing burpees
8 Shoulder To Overhead
4 Thrusters
155lb
27:00
M/49/190
Rx
24:40
36/m/160
2:02
2:22
2:46
3:10
2:56
Total: 17:36
@135lbs
Great job! Fast.
54 yo M/ 5'9"/ 151 lbs
24:13 including rests
scaled to 95 lbs
Nicely done!
19:50 at 135 lbs.
Good work!
95#
Great!
Beginner: DNF! 3 rds 8:49. HR peaking out! 1k run 5:12
Beginner rep scheme at 75#
1:41, 1:36, 1:43, 1:41, 1:42
12:23 total time
Did what I could attempting to get a good dose while not aggravating joint issues. Could probably have added at least another minute to each if I did Rx reps - I just don’t cycle burps that quick, never have. Still got the heart rate up and felt some burn. Was fun how each movement played on the others.
Win win getting in some solid work & preserving joint health enough to work again tomorrow. Great times too & agree about the flow of this one!
5 Rounds
24 - air squats
16 - burpees
8 - shoulder to overhead (30lb DB’s)
4 - thrusters (30lb DB’s)
1 minute rest
17:33
Well done!
20:44 RX
M/36/180
Nice job hitting this Rx!
Thanks Lincoln!
1: 02:19 minutes
2: 03:03 minutes
3: 03:08 minutes
4: 03:19 minutes
5: 03:27 minutes
Total: 19:16
Nope.
When they start feeling easy; you do them in a weighted vest & sometimes even when they don't 😂
Good job on this one!
5 rounds for time of: 12:43
18 air squats
10 burpee step-overs
8 shoulder-to-overheads - 45 lb
4 thrusters - 45 lb
Rest 1 minute between rounds
18:15 Intermediate
*Lateral Burpees over Bar for space*
GWU: OH Mobility/SQT Mobility
Full Body Rot
2x 25JJ’s/10Sqt/5Burpees/5Pullups
SPWU: Shoulder to OH/Thruster PVC Progression
^ wod weight
5 rounds for time of:
18 air squats
10 lateral burpee step-overs
8 shoulder-to-overheads: shoulder presses
4 thrusters
Rest 1 minute between rounds. 45lb Barbell
TT: 18:21
20:54
Mods:
Burp over DB
16 S2O 30lb DB
8 Thruster 30lb DB
With 40kgs 19:42 min
Intermediate: 21:23
2:30, 2:58, 4:01, 4:12, 3:42
BF Burpees were the worst part. Couldn’t get a good rhythm (despite viewing the efficiency video) and got stuck (gassed) on the floor a few times during Rd 3 and 4.
Nice work! Agree, burpees were no bueno!
Hell yeah bro! Burps have always been such a slog for me.
Nice work Nick
24:14 - intermediate
Intermediate 3:11-3:28-3:19-3:32-3:12
Then 3 hours lawn work with #40 vest and mask
Great work, Jonathan!
Awesome job & lawn care in a weighted vest too!
Great stuff!
5 rounds for time of:
18 air squats
10 burpee step-overs
8 shoulder-to-overheads
4 thrusters
#65
18:27
27:41
Had to lower weight throughout the workout
52.5-50-50-45-45 kg
Intermediate options (115lb)
Time: 21’04’’ (round 1 2’33’; round 5 3’34’’)
Awesome!
47y/o fat boy. That was harder than I thought it was going to be. Even doing beginner option (albeit heavier weights 45kg, not 45lb). Total time taken = just over 30mins. Enjoyed it.
Good job and way to push through!
Keep at it!
35yo Male @215lbs
Rx
2:31
2:50
2:57
3:13
3:31
Goal of 2mins is legit.
Fantastic!
Great!
3:23,2:44,2:40,2:51,3:01 at 95lbs. After first round, dropped reps to 18,12,6,3 in attempt to stay in the time domain.
Good work!
intermediate
23:57
As RX
27:35
75# barbell
Lateral bar over burpees
21:29 total time
3:40-3:31-3:25-3:26-3:27
That was miserably wonderful. Burpees by far the worst part for me. The movements were creatively interlinked, each taxing the next one in interesting ways. Good one, HWPO.
61/5'8"/153
Good job! Yeah, burpees were a slog
Well done!
Solid Jim!
Intermediate Option
17:02
Fast!
Well done!
Ohhh…. We were supposed to rest in between rounds… that makes sense. Welp…
5 rounds @ 115#
17:40
It hurts, just reading your post...
Oof! Great job!
Oof! Great job!
@135
2:49
3:07
4:00
3:24
3:55
Very good!
2:35
3:17
3:07
3:06
3:20
@135
😅
Awesome!
Fast. Well done!
42 YOF 210 lbs
24 air squats
8 over bar burpees
8 shoulder-to-overheads 45 lbs
4 thrusters 45 lbs
35:40
Holy crap that was brutal
It was a challenge for sure. Good job!
2:38 / 2:31 / 2:24 / 2:22 / 2:28
75lbs
I'd offer those lateral bar-hopping burpees as a sub for anyone trying the ~2:00 stimulus. Bar facing burpees were easily 1:30 per round for me, and trying them as in the demo video is an invitation to the chiropractor.
I agree. Bar facing burpees are ok when I'm fresh, but I just don't have the oompf or coordination to string them together when tired. And my forehead has met the bar unexpectedly a few times in the past!
Nice times.
Good work!
3:26-4:34-5:28-5:50-6:11
this style of Burpee is perfect for preventing my bar from being snatched away from someone else!
after 7 workout days that were hard on the legs I'm definitely ready to give them some rest, or reread Greg's "working wounded", whatever comes first xD)
I'd never read that piece from Coach. Good, but somewhat ambitious to me; a good aspiration.
7 straight days! You're due some rest!
Great job!
Nicely done!
M/49/6'2"/185#
Scaled/modified with 44# DxDB the rest as rx'd
2:26/2:43/2:53/2:53/2:51
Total time 17:46
Fast- good job!
135lbs
Great work!
Scaled to 45#* reps/movements Rx
15:45
*While I could have gone heavier; I could not have done so with full ROM & good form for that many reps & quickly, judging from my test @ 65# & 55#. I'll get there!
That's moving fast, regardless of the load.
Looks great to me!
Awesome Favo!
Figured I’d give this a go at RXd weight since I can hit those lifts. Horrible idea.
3:41
4:05
4:21
4:49
6:08
27:04 total.
was able to go 7-3 for the 10 lifts each round but completely fell apart in round 5 and needed 4 sets to get all 10. Maybe it was a combo of doing the shoulder press/snatch workout yesterday and it being an early Monday morning workout with no gas in the tank but this one owned my ass.
Rx is heavy with this much work & burpees to boot. Awesome job pushing through!
Ha! Great comment, and way to stick it out. How you felt on R5 with the lifts, was me all 5 rounds on the burpees.
Yeah man. I was considering doing Rx’d and opted intermediate and after Rd 1 I knew I made the right decision!
Great work grinding it out bro.
Great job just trying this Rx!
Respect, James! I made the same mistake and got crushed as well!
Target 2mins per round. Come on !! This is why I often refer to another crossfit programming. Because crossfit.com WODs tend to give unrealistic goals for the intermediate Crossfit dad.
Anyway, intermediate 17:23
They're just goals/guidelines; not necessarily recommendations & certainly not everyone is hitting them (myself included), but either way you did a great job on this regardless!
The workouts, loads and time guidelines are based on elite athletes, and aspirations for the vast majority of us and something to scale from. Today I was especially slow, as I couldn't coordinate the bar over burpees. Oh well. Its all good training for the body and mind.
And 17:23 isn't too far off 2 min, so well done.
16kg dbs
23:01
18:53.45
95 lbs
Good work!
5 rounds of:
air squats x24
burpees x16
db push press 35# x8
db power snatch 55# x4
38:30
37 YOM 235 6'1"
*used 35lb DBs
Failed 2nd thruster Rx during warmup so went with 145. But only did one rd bc again it looked too heavy ahead. did remaining 4rds @135
Round times
R1 | 03:57 |
R2 | 03:23 |
R3 | 03:14 |
R4 | 03:18 |
R5 | 03:00 |
Nice!
21:36 RX
Aloha guys,
Please checkout my demo video of today’s workout from an “Average Garage Gym CrossFitter”. I got my reactions and a couple of tips for the workout. Overall, great workout that I completely underestimated!
Link to video -
https://youtu.be/JN_TzsHDMsA
Great time @Rx! & will check out video when I'm ready to relive this deceivingly diabolical little WOD!
Good job ! 💪🏻
By the way, how do you call those mats for your plates ?
@Matthieu Thanks!
Look up “weightlifting crash pads” on Amazon. I got the Yes4All and they work great
Flying! Well done!
Dang...fantastic!
Holy hell that’s quick
Fantastic!
Aimed for consistency in round times:
2:56
3:07
3:07
3:14
3:22 - TOTAL : 19:46
Great!
Great score Lucas
intermediate
20’07”
Rx :R1-3:35,R2-5:37,R3-6:26,R4-6:16,R5-6:20
🥵🥵🥵🥵
My sentiments exactly! Excellent job!
Way to stick with it.
Beginner with 55lb barbell, gassed on round 4 but pushed round 5 as I could see the end.
round 1 - 1:54
round 2 - 1:46
round 3 - 1:54
round 4 - 2:01
round 5 - 1:47
Fast times, good work!
Globo wod: dumbbell sub for shoulder to overheads and thrusters are 40/60lb dumbbells, and burpees facing the dumbbells. If space is an issue burpees over bar/dumbbells are OK. Intermediate 30/40lb dumbbells, scaled 15/20lb dumbbells.
Excellent coaching cue for this workout. Will add at most 30 sec to one’s time, but the fitness result is well worth it.
Agree 100%-so important; especially at "Masters" level!
Beginner option:
5 rounds for time of:
18 air squats
10 burpee step-overs
8 shoulder-to-overheads
4 thrusters
Rest 1 minute between rounds.
♂ 45 lb
5-air sq
3- burpees step overs
5- shoulder to overhead
2- thrusters
45- lbs
15:35