남(m)/46/171cm/96kg/2302010/
21-15-9 reps of:
Dumbbell thrusters
L pull-ups
Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try to complete each exercise unbroken./
덤벨 쓰러스터
L-풀업(언더그립으로 함)
각각 21-15-9회
덤벨 무게: 가능한 한 무겁게 하지만 21회를 한번에 할 수 있는 무게
L-풀업 그립및 보조자세: 21회를 한번에 할 수 있는 자세와 그립/
오늘기록
15kg 12분59초
쉰 횟수 2-3 1-2 0-1/
이전기록(41/77kg/160113)
15kg 7분29초/
쉰 횟수 0-1 1-1 0-1/
금요일 저녁 두번째와드

CFWUx2
5:57
30lb+bar/clr dbs, kipping pullups

75 lb barbell thrusters
Pull-ups w/ yellow resistance band

16:40

8:05 @35kg of strict pull ups broken all rounds into 3 or 4 sets each round but 2nd round of thrusters broken only once. Had last four days off hiking so went a bit weightier than suggested.

35# DB
kipping pull ups all ubroken
3:36

13:48
50 pound dumbbells and strict pull-ups on big tree branch. 

Score: 11'12" 
Dumbell 50lbs
Strict  PullUp

Men/33y/183cm/92kg

5:38 strict pull ups, 12,5 kg dumbbells 

35#s. 10:00

On 5/26/20:

5:31
scaled to jumping pull ups and 20lb DBs
5x5 back squats prior: 135, 185, 225, 245, 275

14:22 - First wod since pulling something in low back three days ago, so went lighter and carefully rather than heavier and quickly.
32-1/2# dumbbell thrusters: 21 - 15 - 9 (never dropped the dbells but did rest on shoulders to catch breath as needed)
Kipping PU: 21 (12/9), 15 (9/6), 9 (not overly aggressive on the kip as I felt it in lower back)

95# bb thruster & L PU

thrusters all unbroken, L PU not so much

9:01

Great video.  Extremely informative and now I have to read Waterlogged.  Thank you for making this video.

6:05. Used 35 for DB’s. At work after 4 hr sleep. 

21-15-9 reps of:
30# Dumbbell thrusters
butterfly pull-ups

unbroken

3:30

M/24/5'8"/155lb
Live Long CrossFit 
Mason, MI

10:19 
50lb Dumbbells (Thrusters Unbroken)
Band Assisted L Pull-ups, 30lb Band

5:02
40 lb dumbbells
Kipping pull-ups

8:51
50# vest single arm thrusters (alternated sides)
Tuck pullups first set, then strict pullups

4m 19s.
45lb dumbbells.
strict pulls ups. (Broke once in second and third sets)

4:51
Scaled/subbed to 21-15-9 reps of
DBs thrusters with two 9kg/20lbs DBs
Hang towel incline rows
Cash out : 40-20-10 seconds of tuck hold on bench with same time as rest between sets
M / 41yo / 176cm / 70kg

Thrusters were unbroken using 35 lb dumbbells

The L pull-ups we're broken once in the middle

Didn't time this as I took a long vacation in between sets

Subbed 21-15-9
barbell pushup press 115
strict pullups

Warmup and mobility then:

EMOM 10

10 cal bike
3 man makers 35#

Work up to heavy thrusters, 5 reps at each weight ascending to final weight for workout. Practice pull-up variations (3 sets, 1 kipping pullup, 1 kipping chest to bar, 1 strict, 1 L-pull-up)

Then:

21-15-9 reps of:
Dumbbell thrusters
L pull-ups
Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try to complete each exercise unbroken.

Time: 9:36 scaled w/ 45# DBs and strict pull-ups

Probably should have done chest to bar pull-ups to keep the intensity a big higher, but it was still intense!

21-15-9
Dumbell Thrusters 2x35 lb
L-Pull up
4:08 min

6:54 not unbroken 
65# thruster
pu

6:08 not unbroken 

DB thrusters 50’s (21, 10/5, 9)
PU’s (11/10, 5/5/5, 5/4) 

I don't have 2 Db, but i did it with a 115 lbs barbell, and L pull ups.
6:49 uff.
Trhusters Ub. But L pull ups , My byceps Say; don't hahaha

1 week in after taking 4 years off.

Standard Kipping pull-ups
20lb dumbbells
Only had to break the round of 15, at 11 for both movements

4:40

I like this article for several reasons. It frames the issue nicely: Covid-19 is a collision of chronic disease and a pathogen. And secondly, it offers a good intro to the immune response and cites several sources that have been discussed here. A diet high in refined carbohydrates does not allow the immune system to function properly.
I agree that junk food should be quarantined. It bothers me to see people at the grocery store loading up on foods that could potentially make them a target for covid. The media unfortunately has dropped the ball on any suggestion that individuals have any accountability for their health. Simple lifestyle changes could make a profound difference, but it’s much easier to blame the other political party.
My only minor gripe is that the article turns into an infomercial for “outdoor running”. Get outside for sure. Running is fine, but varying the stimulus would be better. It is encouraging to see more and more people getting outside to exercise.
For anyone wondering, what do I do? What resources should I send to someone? I'd recommend the "At Home" section here at CrossFit. The workouts posted here can be done by anyone and the cooking demos present healthy meals without having to explain paleo or keto principles. It looks so good people might not even call it "health food"!

7:08
35lb dumbbells
Strict pullups
Don't have the stamina on the pullups...

50-lb DBs and kipping PU
6:05
All sets unbroken - ouch!
m/52/5'11"/200#

21-15-9
110-lb axle bar
strict pull-ups 

=6:58

49yr/63kg/wod@home:

10 kg dumbbell thrusters (max 7 unbroken)
knee tuck pull-ups with rings (max 10 unbroken)

18:38

Thanks for sharing this video! 

56 y/o F
15# DB
Jumping pull ups
7:04

PRIORITY:
As WOD describes

SCALING:
Green rogue banded pull-ups
Adjustable dumbbells with 10 pounders

RESULTS:
6:31
All unbroken first round. Pull-ups broken last two rounds. 

10mins 33sec
Kipping pullups
Db @ 30lbs/14kgs

5:48
20# DBs 

21-15-9
thrusters using 2  35# kb
strict pull ups
7:20
m/50/175
compare to was
20# db
strict pull ups
7:14

21-15-9 reps of:
DB thrusters (35lbs.)
pull-ups 
400-m run 

15:17

4:19 80lb DB, L pull up

Single arm kettlebell thrusters with 35 LBS

Strict pull ups

13:54

Derrick,

I too am a physician, former avid runner and avid Crossfitter.  I take offense at some of your comments.  First, the statement that Dr Noakes has a "superficial understanding of soduim and water balance" is laughable.  If you have not read Waterlogged, I recommend it.  Dr Noakes is at the pinnacle of understanding the pathophysiology of sodium and water balance.   Second,  the "serious allegation" of stating that doctor's administration of iv fluids iatrogenically led to handfuls of fatalities is serious but both true and unfortunate.  Unfortunate because we physicians are often self righteous and don't take well our mistakes. Fluids given to someone who is not dehydrated is a MISTAKE AND IATROGENIC.  We at Crossfit have a list of names of the unfortunate athletes who have succumbed this way. And, death can result sooner than you think.  Finally,  the idea of watching "two lay people talking about something they didn't understand" sheds light on your deficiency to identify two of the bright minds in the Fitness/Health arena talking about something they understand quite well.  

Go back and read/watch early Crossfit media.  Greg, himself was clearly ahead of his time with regard to nutrition.  "Eat meat, vegetables, nut, seeds, some fruit, little starch and no sugar.  This regimen of a quality, healthy diet was a put forth at a time when we physicians were promoting "avoid saturated fat, it leads to heart disease".   And Dr Noakes is not only a great athlete over a lifetime but a superb scientist,  one guided by the scientific method.  Both Greg and Dr. Noakes share a common thread.  They are unafraid to stand up and speak the truth against the monstrocity of academic CONSENSUS.  In the last several years of Dr Noakes academic career he was tormented by the academic establishment for doing so.

Remember, the art of medicine is a daily practice of applying our knowledge base and experience to the betterment of the patients we are privileged to take care of. Making mistakes is part of life, even for physicians.  To not learn from them reflects one's ignorance/arrogance and is shameful. 

21-15-9
35# dumbbells  (all unbroken)
kipping pull-ups (all unbroken)
5:09
rest times around :15 between exercises
slow and steady pace on movements

These articles will at lease make people question what they know about food.  Thanks 

Thank you for this interview. Crossfit does save lives. Mine included!!

115# barbell instead of DBs

8:58

Scaled 
21-15-9 reps of 
Dumbell Thrusters 20lbs 
Ring Rows

Time 3:36

❎Left hand was blistered , chose row to keep it healing 
✅ Plan was to break the thrusters into 10-11. Very glad to break the mental barrier and complete the entire Wod unbroken.
⬆️ Next time I'll try to go a bit heavier on the thrusters

Love this.  Brilliant! 

33lbs dumbbells, L pull-ups
6:36

Best L pull-ups run was 11 consecutive. 

21-15-9

KB Thrusters (35’s)
Knee Tuck Pull-ups 

6:17

This collaboration and Dr. Noakes' work is so important and undoubtedly saving lives. 5 years ago I was standing at my wife's bedside in the hospital on Ft. Bragg. Over-hydration mythology runs deep in the military and they had essentially force hydrated her and all the other participants in the Expert Field Medical Badge course which culminates in a 12 mile forced march under load. She and 3-4 other candidates lost consciousness on the route, and, as was mentioned in the video, they were all treated for DEHYDRATION with no actual attempt to diagnose, just assumed. Thank goodness she is tough as nails and they were not able to kill her, she came back one year later and passed the course, without all the Gatorade nonsense. We are so thankful for what you are doing and so appreciative to be able to know better now and help others.  

Scaled/subbed to 35# DBs and inverted rows
6:18

160113:  8:34, with pull-ups 

57/5’8”/160ish

Keep hitting this issue from enough angles and hopefully it will have an impact! This was a good read, keep em coming. 

Strength- GSLP- ibench 105/ row 90/ DL 135 (3x5+)

WU-B. rosen: 2rnds 5 each L pull ups then 15# thruster WU

WOD- 4:49
DB@ 25# & ring rows @ #14 hgt (broken sets)

Prac- butterfly pull ups x7 min

5:37
 blue band  broken up 3- times 
25 lbs unbroken 

This was absolutely refreshing! Thank you for sharing. 

30# DB thrusters all unbroken
kipping pull-ups 21, 8/7, 5/4. 
5:11 

Love this!  Thank you CrossFit Health!

Did regular Fran

4:41 - PR

190510 - 5:11

Thrusters: 17-4; 10-5; 5-4
Pullups: 16-5; 10-5; 5-2-2

Getting through the 21s and 15s in two rounds instead of 3 made a big difference. 

21-15-9 reps of:
Dumbbell thrusters@15 oz can of beans
pull-ups (4/17, 3/12, 0/9)
(Unassisted/jump assist)
Time: 11:00.63

8:55
16kg kettlebells (all sets unbroken)
Ring strict pull-ups (set of 21 unbroken, second set had to be broken at 12 reps, thrid set at 8 reps)
43/1.78m/77kg

Sc to 25# DBs and kipping PU
6:55

174cm/75kg/29age.
(25kg db) : 6'39''
https://youtu.be/2fUZrfvUi_M
21 Dumbbell thrusters,strict pull-ups (unbroken)

Thank you for Article!

25lb db, 10 lbs resistance band for L-sit PU; 10:26

WOD ANALYSIS

Coaching notes

Note: At first glance, this WOD is similar to the Fran. The differences are in the equipment used for the thruster and the variation of pull ups.

Template: This high intensity WOD follows “For Time” template, so scoring is based on as fast as possible.

Form: This exercise is a couplet element that is combined of a high skill heavy weightlifting movement with a strict gymnastic movement.

Purpose: The biggest challenge of this program is high heart rate training. This exercise places the most focus on the upper body muscles, though the lower trunk muscles are also involved in the squat part of the thruster.
The resistance of the dumbbell thrusters and the variation of pull up should be chosen so that the athlete is able to perform them unbroken.

The reason for choosing movements: The pattern of complementary movements (involvement of the lower and upper muscles in an exercise) prepares
athletes to perform relatively continuous movements.

Time to perform: This short duration WOD takes about ≈ 4 min. A relatively fast athlete completes this WOD in two minutes. 

Running a class: Trainers have long time (≈ 56 min) to set other parts of class.

Physiology (GPP): Stamina, strength and cardiorespiratory play major role in this exercise. Furthermore, flexibility, balance and coordination are challenged.

Physiology (energy pathway): This exercise focuses most of its energy on the lactic acid pathway. However, if the training lasts longer than standard, the aerobic system will be involved to some extent.

Anatomy:
Thruster: Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps.
Pull up: Rhomboid, Latissimus dorsi, Biceps, Pectoralis minor, Soleus, Pectoralis major (sternum head), Brachialis.
________________________________

Running a 60 min class:
Whiteboard ≈ 3 min
General warm-up ≈ 5 min
Specific warm-up for thruster ≈ 5 min
Specific warm-up for pull up ≈ 5 min
WOD ≈ 4 min
Cool-down  ≈ 10 min

Additional time: It remains ≈ 28 minutes that can be divided in specific warm-up or cool-down.

Train hard and challenge your body. Enjoy it ;)
GOOD LUCK

I’m a physician and supporter of CrossFit (obviously since I’m here), but... the beginning of this video reflects a superficial understanding of sodium and water balance. SIADH (mentioned in the video) is a specific medical cause of hyponatremia. The I stands for “inappropriate”. ADH is released for “appropriate” reasons as well, one of which is low blood volume, as may be the case after running a marathon. The suggestion that doctors providing IV fluids to marathon finishers has resulted in iatrogenic fatalities is 1) a serious allegation and 2) a physiologic stretch. I treat hospitalized patients with SIADH and other causes of low sodium on a regular basis and can tell you that a bag of IV saline may indeed worsen the sodium level of a patient with SIADH, but to attain lethally low sodium would require extreme amounts over prolonged periods. Since the doctor in this interview is a doctor, I assume he knows better, but the beginning of this video left me thinking I was listening to two lay people discussing something they didn’t understand. If the premise is that the beverage industry is corrupt, I have no comment as that’s beyond my expertise. But people who exercise, then have bad outcomes from over hydration usually have bad outcomes because they are replacing their sodium containing volume lost (I.e. sweat) with non-salt-containing volume (eg water, beer, soda, etc). Gatorade and the like contain enough sodium to be less likely to cause such an outcome. 

Globo/home scale:  This one is written for elites.  They would consider doing this with 40/60lb dumbbells and L pullups.  "Rxed" would be strict pullups and 35/50lb dbs, perhaps adding V ups, strict ttb, or L sit holds as a cash out.  As they want this unbroken strict, most will be doing this with 20/35lb db's and perhaps a band assisted pullup or strict ring row.  Now if you are without a pullup bar do rows with the same dumbbells you are doing thrusters with.   Bodyweight sub burpee high jumps for the thrusters, some sort of pullup or inverted row, and if not doing L sit pullups, and after the WOD is done some sort of TTB or V up, or L sit holds.

Champions Club Scaling Notes

RANT
No matter how you split up, prescribe, scale, or load thrusters and pull-ups, they have an unbelievable ability to suck either way. Just like cleans and dips. So even a For Quality workout of these two movements will be rough on the lungs.

MAIN DECISION
For speed or For quality

NEW TO CROSSFIT SCALE
Regular Fran

WHAT ABOUT THE MOVEMENTS
Thrusters - squatting, jumping, overhead, pushing, external load
L pull-ups - pulling, overhead, extra load (especially on the midline), strict/no skill

WHAT ABOUT THE REPS
Says in the WOD description

LEARN TO COOK
The way this thing is listed will give a good mix of strength and endurance for someone that has capacity in both movements. If you don't have that capacity then think about how you want to scale it. For strength, consider it For Quality and set up descending time caps for each movement to practice. You could also go more stamina and do ring rows and light thrusters with a longer time cap - this would not be a bad idea if you are trying to get some core-to-extremity practice on thrusters and maybe a kip on the ring rows.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
3:00, 2:00, 1:00 practice at each station
Dumbbell thrusters
L pull-ups

GENERAL FEAR LEVEL: 6

this workout  popped up when I opened the page, I assumed it was today’s, I was a day early!
M/50/6’/325.4#
21 - 15 - 9 - 6
> 20kg DBs
> Sub: Row (# reps for cal rowed)
15:01
Finisher: 2 min 2 hand 22kg KB swings

Them: "Hydrate before you get thirsty!"
Me: "But I'm not thirsty before I'm thirsty."

It makes me smile to know that 71 year old Professor Tim Noakes is not only a "messologist," but also embraces CrossFit and the CrossFit methodology. Now, if we could just get Dr. Aseem Malhotra to commit to just one month....

▶ INTENDED STIMULUS
Oh man! You could consider this strict Fran. Which already tells you, this is going to burn. Now the prescription here really matters, the call is for a variant of the pull-up that you can complete unbroken for twenty-one reps. Even more, something that you might be able to do unbroken for the entire workout. However, you want to be right at your threshold. For most of the athletes, this will eliminate L pull-ups, strict pull-ups, and even kipping pull-ups. Today assist with a chair or a band as needed and try to preserve strictness. For the dumbbells, the same applies. Set yourself up so that you have a chance to do this unbroken. But then again, right at your threshold. This is an excellent opportunity to know what proper scaling feels like. Set yourself up so that you can do all unbroken and somewhat fast. Because you are at your threshold, you will not move as fast as in Fran, and you will rest slightly more between sets. However, this should not be a "rest 1:00 between sets" kind of thing. This is still a very high-intensity piece. Feel in your bones, muscles, and lungs what that feels like. It is excellent to not hide behind loads that are too heavy for us or skills that are beyond the capacity. The 21-15-9 scheme we all love is designed so that you cannot hide. Today we get to practice that. This is a short workout (4-5 minutes). You will have plenty of room in your warm-up to play. Take your time and test both pull-ups and thrusters. Make sure you are realistic with your scaling. No matter what, hang on!

OPTIONS FOR PULL-UPS
Chair Assisted Pull-ups
Box Assisted Chin-ups
Banded Pull-ups
Toenail Pull-ups

▶ WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

Warmup for 200521:
GENERAL WARM-UP

AMRAP 8:
Run 100-m
2 rounds of:
3 push-ups to downward dog
6 air squats
9 scapular pull-ups

SPECIFIC WARM-UP

L pull-up
5-10 straight-leg raises to L (hanging from bar)
1-3 negative pull-ups, lowering with right leg in L
1-3 negative pull-ups, lowering with left leg in L
1 pull-up with right leg in L
1 pull-up with left leg in L
1 L pull-up

Dumbbell thruster

Using a pair of light dumbbells perform the following progression:
10 front squats
5 push presses
5 thrusters pausing at shoulders
5 cycled thrusters

Do 2-3 sets of 3 reps, increasing in weight to workout weight. After each set, perform 1-3 L pull-ups or variation.

AT HOME VERSION
30 jumping air squats
60-second handstand hold
21 hollow rocks
25 jumping air squats
45-second handstand hold
15 hollow rocks
20 jumping air squats
30-second handstand hold
9 hollow rocks

Simple and powerful. I absolutely loved watching this.