Complete as many rounds and reps as possible in 10 minutes of:
12/15-calorie row
10 push jerks
♀ 95-lb barbell
♂ 135-lb barbell
Post rounds and reps to comments.
Stimulus and Strategy:
Today’s workout is meant to be a pushing and pulling sprint, back and forth between the two movements. The calories on the rower are meant to be completed in a minute or less and the push jerks should be completed in unbroken sets for most of your rounds. This means the loading of the barbell should be light to moderate. The duration of this workout isn’t very long, so push the pace from the start and hold on.
Scaling:
Reduce the loading of the barbell. Reduce the calories on the rower.
To reduce the complexity of the push jerks, perform push presses.
In case of injury or limitation, for the push jerks, perform dumbbell push jerks (rack-position limitation), shoulder presses, or even push-ups to eliminate the loading. For the calories, use any machine available.
Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
9/12-calorie row
10 push jerks
♀ 65-lb barbell
♂ 95-lb barbell
Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
6/9-calorie row
10 push jerks
♀ 35-lb barbell
♂ 45-lb barbell
Coaching cues:
In the push jerk, you aren’t pushing the barbell up away from your body. Instead, you are pushing your body underneath the barbell.
Resources:
Rowing
Rowing | Body Position Tips
The Push Jerk
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Comments on 251024
181 Comments
Complete as many rounds and reps as possible in 10 minutes of:
12-calorie row
10 push jerks
20kg barbell
5 rounds total
M/55 👨🏻🦳
intermediate
lost a timing
6 rds in 15:00, I suppose it was 4 rds and 12 cal row in 10:00
4 rounds plus 15 reps
Rx’d
M/32/170lb
5 rounds at 95lbs - did the presses unbroken so could have went a little heavier
m/32/170lbs
5 rounds at 95lbs
6+7 rx
5 rounds + 9 cals RX
135lb bench
5 rounds
35kg
4 rounds
M/49/6’4”/220#
Intermediate
5 rnds +15 cal
As rx'd, 5 rounds + 3 cals.
Tough but fun. Used the rows as recovery, except for first one, so they all took close to a minute. Unbroken jerks through 4 rounds. 6-3-1 on round 5, was fatiguing.
52m/5'10"/185
6-calorie row
10 push jerks
♀ 35-lb barbell
4 rounds
Complete as many rounds and reps as possible in 10 minutes of:
9-calorie row
10 push jerks
♀ 65-lb barbell
5 plus 5 cal row
RX
6+6
Used 115
4+15
6+2
intermediate
35lb DBs
Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
9-calorie row
10 push jerks
♀ 65-lb barbell
7 rounds
M 55/210/6’
Intermediate scale.
5+12+5.
Subbed double 32kg KBs (140lbs) on push jerks= 5rds+5 calories
75#. Push Press
57 years old
Modified rX
5 rounds
20 reps of push-jerks done with 35#KBs
don’t have a barbell
tiempos de ronda
R1 | 01:16 |
R2 | 01:41 | +25 s
R3 | 01:40 | -1 s
R4 | 01:46 | +6 s
R5 | 01:27 | -19 s
R6 | 01:35 | +8 s
Ø 01:34
Tiempo restante: 00:35 + 15 reps (SDHP)
Complete as many rounds and reps as possible in 10 minutes of:
12/15-sumo deadlift high pulls
10 push jerks
♂ 95-lb barbell
45-lb SDHP
scaled to 115#
22.5 Kg DBs
Rolling calories
6 rounds + 19
15-calorie row
10 push jerks
35kg barbell
75 cal and 40 push jerks
I started opposite but anyway
Intermediate option:
M 53/ 76 kg/ 175cm
Complete as many rounds and reps as possible in 10 minutes of:
12-calorie row
10 push jerks
♂ 95-lb barbell=44 kg barbell
5 rounds+ 10 push jerks
🔥 15 Row Calories
⚡ 10 Push Jerks at 97 lb
⏱️ 10 minutes — all effort, no shortcuts. https://youtube.com/shorts/8i-TTpSALBM?si=aemr06G7dB314Qov
Built a strategy and it didn’t quite play out,
Went 1 round:
Pullups 12 reps
Dips 10 reps
Box jump burpee complex 15 reps
Russian kettlebells 20 reps
And 400 m run,
Then a warm up,
Then round 2, same as above.
Then we completed the 10 min Amrap, getting three sets in, and two rows within the timer.
Gym is carpeted… feeling gucci 😭
Then I went for a 500 meter swim, which is accidentally closed … now I’m questioning my sanity.
So I’m going to sit here, and question why I’d didn’t do a full 3 rounds…
Properly something to do with the barometer… 😏
5rds + 5reps scaled to intermediate and subbed for strict seated press (due to ceiling height limitation).
#85, 5 rounds, 10/10/9/7/5.
5 rnds RX
75# barbell /elliptical for calories
5 rounds plus 10 calories
Intermediate #65 BB / 12cal row
4 rnds + 12cal row + 3 reps
-3 Rounds with 115 at 12 cals to end.
M/46
RX
5+15
Rx 6 rounds + 24 reps
*1200+ Cal/hr (<:45) for all Rows!
*5/5 Push Jerks on all sets but the last (9).
Awesome job!
6+7 with 50# DB push presses
Rx 15 cal row 135 barbell
65 push jerk
6 rounds
Scaled
9 cal
65 Push Jerk
M28
5R + 9 rx
Rx 6 rounds + 11
Well done!
Rx 7 Rounds
Excellent!
6 rds even RX
Finished round 3 at about 4:45 so I just happy to reach round 6 by the end. Row got much slower.
All 6 rds of Push Jerks were UB.
Great work!
Push press @ 55lbs
9 cal
10 pj @ 45#
39 M / 190lbs / 70”
RX, 6 rounds + 3 cals on the row
(assuming the weight was meant to be cleaned from the floor)
Well done!
5 rounds plus 1 calorie at 15cal/95lbs
push press would’ve been easier but stuck with push jerk.
Dad: almost 4 rounds with 9cal/35lbs (mistakenly did 3 push press on round 1 and was doing extra each round after that)
worked up to 6 heavy strict press and 6 overhead reverse lunges beforehand. (95)
Dad: 35lb front squatx6
worked up to 3 heavier push jerks in the warmup (135) dad:45
Rx
6 rounds + 13cal
Still recovering from 8mi run yesterday
Fantastic job, Sam!
4 full rounds @+12cal and 1 jerk
95 lbs, ski erg instead of row
rx
6 rounds
Rx’d: 5 rds + 1 cal
Probably should’ve scaled the weight down, but hubris…. Anyway, my goal was 5 rds, just made it. Only Rd 1 PJ unbroken, split the rest 7-3 and 6-4.
Hell yeah, bro, way to reach that goal despite the hubris!
Excellent work @ Rx!
6 rounds
5 calories
M/57/200
15 Cal Row
115# Push Jerks
5 Rounds even (2 seconds left)
Rx/M
6 rounds + 10 cal row
<:50 row, UB jerks
Rx
3 rounds
WOD [garage]
20251024
WARMUP
10 mins
30 sec. Samson stretch e/ side
10 Cossack squats
10 db good mornings (light)
10 hanging knee raises
10 scapular pull ups
10 db strict press (build)
Repeat
BUY-IN
Tabata
Plank
METCON
AMRAP10
200m run
10 db push jerks @ 50s
Rds+reps: 6 + 50m
M||52
Great! Glad you found it helpful!!
Well done!
6+8. Intermediate sub at 7 points CG. Subbed 12 sdhp with KB for row cal. Burner.
Nice sub; great job!
Intermediate option
2 push jerks in the 5th round.
so 102 score.
m/44/175 lbs
Rx: 135lbs
7 + 4 Calories on rower
Intermediate
5 rounds + 17 reps
Rx
Rx
5 rnds plus 13 cals
Exactly 4 rounds
12 cal rows
75lb push jerks
12 cal rows -Push Jerks from the ground, 65# BB 1st 2 rounds, dropped to 55# for the rest(Couldn't sustain good form @65# for that many reps)
4 rounds + 9 cals-took 1:01 to finish round 5
Rower & BB live in separate rooms, so wee bit of a jog in betwixt😂
Way to get after it and make good form the priority over load! I'm sure you would have cleared 5 rounds in time had there not been so much space betwixt the BB and rower!
Great work, notwithstanding the traveling. I think I ate a betwixt after lunch, that’s the chocolate caramel cookie bar, right?
Yes, Coastie! It's lovely dunked in a mug of warm hubris🤣
Touché 😂
5 rounds
300m run
95 lb jerks
Nice job!
Nice sub for the row!
15-cal row, 85lbs jerks
5 rounds + 15 + 1 = 141 reps
Great work!
Solid!
RX 5 rounds
Fantastic!
Well done!
Great work, Benoit
500m row
10press 35#kb
5x's
M/45/190# 5'11"
56M
5+16
15 cal/95#
Nice!
Complete as many rounds and reps as possible in 10 minutes of:
12/15-calorie row
10 push jerks
40-lb barbell
Total rounds 4.5
Did our Friday Bulletproof workout instead but did make today's WOD (with a little extra) part of it.
12 min AMRAP
15 Cal Row
10 Push Jerk (95#)
6 Rds
Rest 2-3 min
4 RFT (12min cap) w/ 40# plate carrier
200m run
12 Box Step-ups (20”)
5 Pull-ups
10:58
.61 mile run (1 lap) buy-out
Added the extra 2 minutes to the AMRAP to provide a better time domain for the rounds. Already had my PC loaded to 40# for that 3-mile ruck and Chad prep, so figured "why not" - everyone else used a 20#. All of my pull-ups were quick singles. I followed the intermediate weight for PJ but most others scaled to a lighter weight and PP. Looked at the time after the second part and said "hey, we got enough time, let's do a lap" - only a couple of groans. Thighburnies all around this morning.
Well done incorporating the WOD in with all that other good stuff! & great work keeping the full 40#! The extra lap keeps 'em on their toes! 👏
Thanks, Favo! I may have done 7 rounds - all the rows were 37-38sec and PJs were UB though I did not cycle them all that quickly.
Hell yeah, make ‘em all get the thighburnies!
Scaled 12/95
Terrific!
Nicely done!
10 Push Jerk @ 65 lbs
Finished 3 Rounds, stopped at 12 Cal Row
Intermediate: 6 + 0
Beginner option:
4- rds + 9 cal rower plus 5- P.J.
Great work!
7 rounds
rx
Dang! Smashed it!
Awesome!
Holy moly
4 round
110 lbs
115#
15 Cal Row
7 + row.
Row 45 sec. 95 lbs on bar.
Excellent!
Well done!
4 rounds
Dumbell Row 20lbs 5 reps
Shoulder presses 20lbs 5 reps
Solid subs, nice job!
Ur the Man Steven! 🫡
9 cal row, 55# bar push press.
Well done!!!
Great work!
M/41 215 lbs RX
7 rounds + 15 calories
Outstanding!
Awesome job!
Dang!
95# press, 12 cal row
Great job!
-20 pulls on rower (computer is broken)
-10 push jerks (85 lbs)
6 rds + 10 reps
-3x10 back extensions for posterior PT
5 rounds/ 15 cal row
Ugh-
scaled to
12 cal row
25# db's for jerks
got through 2 rounds....
DNF--too much volume for my shoulder
opted to putz around on the rower and some FC holds
Have a good one Suspects!
Way to listen to the body and still get some work in!
Men’s, RX:
5 + 3
Great!
Rxd at the Y.
4R + 15 cals + 3 reps.
stations about 20s apart so spent a couple minutes around 3 minutes in transit. It did give me a chance to catch my breath though!
rows all 45-55s. Push jerks unbroken until round 4, 7-3. Really thought I’d hit 5 no problem but breaking the PJs hurt that.
Fantastic job @ Rx!!! It was surprisingly breath-taking, literally!
I'm sure you would have cleared 5 rounds, maybe even 6 had those 2 stations not been so far apart!
Great job, James. You probably would’ve done 6 if not for travel time.
Erg Bike
115lb
4rds+18reps
10 push jerck
4 round / 5 cal row
Intermediate Rxd
4 rounds, 95lb Jerk/9 cal Rows
4+4
6rds
5 rds + 5kcal
Rxd 4r 15
15-calorie raw
10 50kg military standing
3 sets in total for 10 min - last MS 9 reps
M44 / 96kg
Scaled intermediate option: 10 min / 4 rounds
15-calorie row
10 push jerks @ 42,5 kg barbell (about 95 lbs)
110 jerk/15cal row
M/34/200lbs/6’3”