For total reps:
4 minutes of overhead squats
4 minutes of rope climbs to 15 feet
4 minutes of thrusters
4 minutes of wall walks
♀ 105-lb barbell
♂ 155-lb barbell
Post reps to comments.
Scaling:
In today’s workout, you have four exercises with 4 minutes at each exercise. The goal is to complete as many reps of each exercise as possible. Choose a load for the barbell that allows you to move more and stare at it less. Use the same load for both the overhead squats and the thrusters. It's OK if one feels a little lighter than the other — this just means you should get more reps. For the barbell movements, aim for at least 7 reps per minute. On the rope climbs, choose an option that allows you to perform at least 2 reps per minute. For the wall walks, choose an option that allows you to perform at least 3 reps per minute. Keep in mind that more advanced athletes will be able to perform more reps. However, the numbers outlined above should help you choose appropriate scaling options to get the most out of the workout.
Intermediate option:
For total reps:
4 minutes of overhead squats
4 minutes of rope climbs to 12 feet
4 minutes of thrusters
4 minutes of wall walks
♀ 75-lb barbell
♂ 115-lb barbell
Beginner option:
For total reps:
4 minutes of overhead squats
4 minutes of lying-to-standing
4 minutes of thrusters
4 minutes of inchworms + push-ups from the knees
♀ 35-lb barbell
♂ 45-lb barbell
Coaching cues:
Keep the barbell over the middle of the body as you overhead squat. Press up into the bar and pull back on it slightly to keep it situated over the middle of your feet. Your ability to balance and keep a stable base will let you know if the barbell is in the right position.
Resources:
The Overhead Squat
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Thruster
The Wall Walk
Modified Rope Climb
Rope Climb Scaling Options
Inchworm + Push-Up From the Knees
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Comments on 241122
71 Comments
M56/150
4:00 each of -
OHS 75# - 41
Commando pull-ups- 34
Thrusters 75# - 30
Wall walks - 10
24 ohs 105
38 strict pull-ups
30 thrusters 105
8 wall walks
M/38/6’/177#
Overhead squats: 34
Legless rope climbs to 10’ from seated start: 6
Thrusters: 32
Wall walks: 11
*Barbell scaled to 115 lb.
Deo gratias
Rx.
OHS 28
RC 11
TH 17
WW 15
Intermediate, 12:39, 95# barbell, regular dips, no rings
intermediate
33-8-20-9
Overhead squat 27 (18 reps at 75#, then 9 reps at 65#)
3 towel pull-ups = 1 rep, 13 reps
41 thrusters at 65#
13 wall walks
For total reps:
4 minutes of overhead squats 20kg, 40
4 minutes of pull ups with thick band 34
4 minutes of thrusters 20kg, 60
4 minutes of wall walks, 7
Intermediate
43 OHS @ 115#
12 Rope climbs (12’ ceiling)
16 thrusters
14 Wall walks
85 total
29
10
16
11
Went super basic today for shoulder stability and motion
15# db OH squats, 16
36 ring rows, 36
23 thrusters w 35# dbs, 23
23 inchwork pushups, 23
Scaled barbell to 105lbs:
OHS: 25 reps
Rope climb 15’: 8 reps
Thruster: 30 reps
WW: 10 reps
Great job bro!
Opción intermedia con barra de 115lb
4: 25 Overhead Squat
4: 8 Rope Climbe
4: 25 Thrusters
4: 12 Wall Walk
Total final de 70 repeticiones.
For total reps: 120
4 minutes of overhead squats
4 minutes of rope climbs from lying to standing
4 minutes of thrusters
4 minutes of wall walks
45-lb barbell
41/m
For total reps:
4 minutes of overhead squats:40
4 minutes of rope climbs to 15 feet: 10
4 minutes of thrusters:32
4 minutes of wall walks:15
♂ 155-lb barbell
Reps:97 reps
Correction: 115lb barbell was used
89 Total Reps
4min OHS (105lbs) 34
4min RC (12’) 15
4min Thrusters (105lbs) 29
4min Wall Walks 11
M 54/205/6’
Scaled barbell to #95 everything else rx.
40+7+22+9=78 reps.
Rx 79 reps
Overhead Squats: 27 reps
Rope Climbs: 15 reps
Thrusters: 19 reps
Wall-Walks: 18 reps
*That was Hard/Bad/Ugly!
40 M 220
intermediate (115#):
OH: 39
Strict pull-ups: 42
Thrusters: 35
Wall walks: 13
M//229lbs
OH squats @155lbs = 20 reps
Rope K2E = 36 (÷3 for rope climbs)
Thrusters @155lbs = 7 (and just as many cleans)
Wall walls = 11
OHs were particularly painful today even after a bunch of stretching. Subbed the rope climbs for rope pull-up/knees to elbow. Thrusters were a complete mess today, wrists were not having it causing a lot of pain. No issues on the wall walks
Son(17)
OH squats @135lbs = 20 reps
Strict PU/K2E = 33
Thrusters @135lbs = 18
Wall walls = 8
Averaging a 5.7sec rope climb? 🧐
26 OH @115lb
7 Rope Climbs @12’
16 Thrusters @115lb
3 Wall Walks
- 4 minute max reps OHS (18 reps@55kg)
- 4 minute max reps Towell Pull Up(6reps)
- 4 minute max reps Trhuster (21reps@55kg)
- 4 minute max reps Wall walk (7 reps)
Scale/sub: 60lbs barbell, sets of [3 pull-ups + 3 knees-to-elbow] = 1 rope climb
34 overhead squats
12 sets of PU+K2E (72 total reps)
40 thrusters
14 wall walks
M/56y/185cm/85kg
Beginner option:
For total reps:
4 minutes air squats 100
4 minutes of ring rows 52
4 minutes of DB ( 2 x 8kg) thrusters 57
4 minutes of inchworm + push ups 27
1' rest between sets
55 yo M/ 5'9"/ 150 lbs
30 Overhead Squats
6 Rope Climbs to 15 feet
25 Thrusters
10 Wall Walks
Total = 71
scaled to 85 lb barbell
Well done!
Wow, thanks!
With 80#
36 OHS
40 commando pull-ups
26 thrusters
20 inchworms + push-up
Nice job!
Very nice; great totals on all!
Great work, Jim.
Did our Friday Bulletproof workout instead
4 Rounds for time w/ 20# plate carrier (15 min cap)
200m run
10 Pull-ups
10 Burpees
20 Squats
14:30
2 min rest, then
15 min AMRAP
250m row
10 KBS (24kg, American)
10 Single arm DB snatches, alternating (45#)
15 Knees to chest
3 rds + row (finished 4th after but didn't look at the clock)
Small but fun turnout for a nice balmy push at 38 degrees F. Didn't push the pace on any one thing. The AMRAP got pretty grippy toward the end.
That's a good one! (Or 2 technically)! That brisk temp keeps one moving, for sure! Excellent work, as usual.
Looks fun! Good job.
135 lbs barbell
4 minutes each
Overhead squat: 27
Rope climb: 10
Thrusters: 20
Wall walks: 9
Great job!
65#
Overhead squats: 27
Laying-standing rope climbs: 21
Thrusters: 33
Wall walks: 11
Nice!
Beginner ish
4 minutes OHS-training bar-23
4 minutes LTS-TRX straps-21
4 minutes of thrusters-45#-48*
4 minutes of inchworms/reg.push-ups-18
*Maybe could have gone heavier on thrusters, but was trying to "move more; look at it less" 😂 Lil HQ humor. Plus make each rep count.
Good work Favo!
Still...that's a lot of thrusters, Coach Glassman's most evil gift to mankind.
Nice
Beginner option:
For total reps:
4 minutes of overhead squats 31
4 minutes of lying-to-standing 17
4 minutes of thrusters 23
4 minutes of inchworms + push-ups from the knees 40
♂ 45-lb barbell
Great work, Charles!
#115 20’ climbs
32-3-29-13
Climbing is never quick for me because my attic door is rather small, which slows both the ascent and the descent.
Wow, you're climbing into the attic hatch!? That's kind of a brilliant hack for ceiling height issues & maybe a little horror film-esque. Nice job!
Well done!
I'd like to see a video of you disappearing into the attic on a rope, then reemerging triumphant, covered in insulation dust.
M50/77kg/179
Rxd
18 reps x 40kg
7 reps
30 reps x 40kg
9 reps
Nice work!
Y workout. Intermediate but should have scaled further down. ring rows for climbs.
24-50-12-10
grippy by the time you get to thrusters and I didn’t rope climb. Lower back still not having it.
Nice work nonetheless James
Solid!
Great job on the ring rows. I always go into them thinking they're a weak sub for pull-ups, then get hugely humbled. 50's a lot!
Male 36y 180cm 88kg
RX’d 25+14+16+17 =72
Great Job!
Awesome!
30kg, 15, 23 (bar pullups), 15, 12 (inchworm + )pu
rope climb - 10
thrusters @40kg- 40 reps
wall walks- 16
122 reps
Nice volume!
That's a ton of OHS, great job!
Great job!
@40kg
25, 7, 25, 9
Globo wod: Dumbbell sub 40/60 lb dumbbells; do single DB OHS alternating as needed, up to 5. Scale as needed to be able to do 5 unbroken OHS each side fresh. Rope climbs sub towel pullups or L-sit pullups. Wall walks sub inch worm with pushup.