AMRAP in 17 minutes
21 Lateral Bar Burpees
16 Box Jumps (24/20 in)
8 Front Rack Forward Lunges (60/40 kg)
3 Ground-to-Overheads (60/40 kg)
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Similar Wods
Mayhem Daily Wod – 200610
For Time50 foot Front Rack Dumbbell Lunges (2×50/35 lb)50 Push-Ups50 foot Front Rack Dumbbell Lunges (2×50/35 lb)40 Push-Ups50 foot Front Rack Dumbbell Lunges (2×50/35 lb)30 Push-Ups50 foot Front Rack Dumbbell Lunges (2×50/35 lb)20 Push-Ups50 foot Front Rack Dumbbell Lunges (2×50/35 lb)10 Push-Ups50 foot Front Rack Dumbbell Lunges (2×50/35 lb)
For Time
50 foot Front Rack Dumbbell Lunges (2x50/35 lb)
50 Push-Ups
50 foot Front Rack Dumbbell Lunges (2x50/35 lb)
40 Push-Ups
50 foot Front Rack Dumbbell Lunges (2x50/35 lb)
30 Push-Ups
50 foot Front Rack Dumbbell Lunges (2x50/35 lb)
20 Push-Ups
50 foot Front Rack Dumbbell Lunges (2x50/35 lb)
10 Push-Ups
50 foot Front Rack Dumbbell Lunges (2x50/35 lb)
Monday 240415
Monday 240415
For time:
40 ground-to-overheads with the ruck
1,600-meter ruck
30 ground-to-overheads with the ruck
1,600-meter ruck
20 ground-to-overheads with the ruck
1,600-meter ruck
♀ 30 lb
♂ 45 lb
Post time to comments.
Scaling:
Today’s workout is meant to be a grind. The load of the ruck should allow you to complete at least 15-20 unbroken reps of the ground-to-overheads and to keep moving on each of the rucks. Newer athletes should move at a march pace and reduce the distance to complete each ruck in no more than 11 minutes. If you’re more experienced, feel free to pick up the pace.
Intermediate option:
Same as Rx’d
Beginner option:
For time:
20 ground-to-overheads with the ruck
800-meter ruck
15 ground-to-overheads with the ruck
800-meter ruck
10 ground-to-overheads with the ruck
800-meter ruck
♀ 10 lb
♂ 15 lb
Resources:
Get GORUCK Ballistic Trainers™
An Intro to Rucking — Get Started
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Nick Schrein for GORUCK in Atlantic Beach, Florida.
Wednesday 230920
Wednesday 230920
2023 Games test: “Intervals"”
For time:
21 box jump-overs( (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
Rest until 6-minute mark, then:
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
Scaling:
If you anticipate that you cannot finish the first segment with 90 seconds or more to rest, modify the workout to 2 rounds for total time with a 2-minute rest between rounds. Use the step-down approach for both the box jump-overs and the burpee box jump-overs.
Beginner option:
For time:
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
Rest 2 minutes
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
Tuesday 240130
Tuesday 240130
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Alternating front-rack walking lunges
20-18-16-14-12-10-8-6-4-2 reps of:
GHD sit-ups
♀ 125 lb
♂ 185 lb
Post time to comments.
Scaling:
Today’s workout is a midline assault. The load of the front-rack walking lunges should be heavy but not unbearable — it may be a grind, but aim to perform all sets unbroken. If you are not consistently on the GHD on a weekly basis, scale the range of motion and/or reps to the Intermediate rep scheme or fewer. If you are completing this workout as prescribed, each set of GHD sit-ups should be unbroken. Because both movements should be unbroken, your transition time can make or break your overall time.
Intermediate option:
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Alternating front-rack walking lunges
10-9-8-7-6-5-4-3-2-1 reps of:
GHD sit-ups to parallel
♀ 95 lb
♂ 135 lb
Beginner option:
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Alternating front-rack walking lunges
10-9-8-7-6-5-4-3-2-1 reps of:
AbMat sit-ups
♀ 35 lb
♂ 45 lb
Resources:
Alternating Front-Rack Walking Lunges
The GHD Sit-Up
The AbMat Sit-Up
Find a gym near you:
View the CrossFit map
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Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.