Quickly turned into a 30:00 AMRAP of:

3 squat cleans 225#
15 cal bike

11Rds + 2 cleans

M/40/5’9”/195#

Scaled 


Minute 0 to 14 85kg clean
minute 16-19: 88kg 
then 
90/93/95/98/100kg x3 
even minute concept 2 bike 5 calories last set 18 calories 

M/27/5'8"/170lb
CrossFit AFK

Complete Rx. Round 22-26 was real tough.

scaled 
squat clean 90kg 
15 cal echo bike for 4 rounds and 12 cal echo bike for 11 rounds.

Complete. No bike/legs scale: 13cal. Ski//205lb. power clean: 3 singles per round, dropped on pads so took some time/energy to roll them off. 
Body weight over 190 today. First round did 200m ski/15 cal but that took a little over 40s so I dropped it to 13cal/round. That got really shitty about 15-16m in…dizzy. Tried to get :20 tests on each element but by halfway that was dwindling, first on the ski, then on the cleans too as muscular stamina also went. By the end I was down to @10s rest before the next minute, but managed to finish the last ski in :41

Modified
--
Complete 30 minutes of: 

7 DB squat cleans on the odd minutes @ 2x 12,5 kg DB
60 mountain climbers on the even minutes

> Completed, but with great effort. Almost no rest between exercises. 
--
Peace. 

26 rounds before I died and had to stop 😅. 

performed at 90kg squat cleans and 15 cal assault bike. 

M/36/6'/178#

For 30 minutes complete:
3 squat cleans 185 lb. on the odd minutes
150m run on the even minutes

(Each set of squat cleans in approx. :20. Each run in approx. :35)

Deo gratias

Scaled to:
EMOM 20’
Clean @60kg
6/10 Cal Bike

Female Rx on a BikeErg

Completed with women’s Rx numbers (but subbed row for bike) – 12 cal and 155 lb squat clean.

I may have scaled down too far here – did not get the same stimulus as the folks in the video – but this was a good dose.  I may try this at 185/13 sometime in the future – that would be a much tougher test.  Quick singles on squat cleans (20 sec) and went at about 1400-1500 on the row (30 sec).

49m/5'10"/180

80 kg
40 sec elipse

For 30 minutes complete:
3 squat cleans on the odd minutes- 85 lbs 
7 calorie bike on the even minutes

75kg
15 cal bike erg
https://youtu.be/jabEr79k8_0

Completed 12/16 at the Y. No echo, used an elliptical for the Calories. Scaled weight to 155 and Cals to 13. Warmed up to 185 but just thought that'd be too hard for the 30 minutes. 

sets of cleans in about 15s or less, calories done at 45s pretty consistently. 155 was probably about right to avoid any injury, but was able to maintain unbroken sets every round. 

anyone doing this rxd is a freak, even the intermediate weight is nuts!

155 lb squat cleans
45 second bike, increase by 1 second each round 

Scaled/subbed to 185 lbs and 12 cal row

minutes 20-26 were mentally most difficult as expected. Felt good overall. Another two calories per round would have made a big difference!

Scaled to woman’s weight and calories. A nice workout.

95 lb squat cleans
40 sec on bike/10 cals 
30 minutes

SC 135#/10 echo bike cal
3/3/3/3/1/1/2/2/1/2/1/2/2/2/1/3= 30 reps
10/10/10/10/10/10/10/8/10/8/9/7/7/10/10= 139 cal

Scaled to Beginner weight and calories (row)
30 minutes, odds SC, evens Row
3 SC 75# (touch and go)
12 cal (C2, drag 7)

Lower back has been out of sorts the last couple of days, so decided to err on the side of caution while still getting something in.  SC was not challenging, but I focused very hard on technique with a short pause at the bottom.  I pushed harder on the rows, making sure I hit 12 cal in 25sec or less each row.  Beginner weight/cal scale still gave a good dose.

My air bike is very uncalibrated, fresh 40sec was 8 calories which may be near Rx....🤷‍♂️. Aimed for ~7cal each round.
Intermediate, deep 185lbs squat cleans were mostly touch-n-go using steel plates(no drop). This spiked the heart rate of course.

Son(15)
Same conditions @125lbs around 5-6 cals/round. He did not touch-n-go 

Scaled down to 135lb, 10 cal schwinn ad6

Scaled to:

dumbbell squat cleans with 55lb dumbbells 
15 cal on stationary bike

Scaled to 155# and subbed 12 rower cals

Mental test fo sho

Finished both inside 30 sec each round.

Last 10 min was tough.

120lbs cleans, 12 calorie ROW
completed all 30 rounds with 20+ secs rest
fastest row: #1 = 28.2
slowest row: #11 = 36.5

Probably could have done 13~14 cal but the bar felt just right

Cut down to 20 minutes due to time constraints, used only 135 for cleans, subbed 150m run. Haven’t done squat cleans for a long time

20 minutes, 3 squat cleans and 10 cal rows. 
First 2 rounds at 125, remaining 8 at 115#

Deliciously simple and wicked workout. Nice job, HQ. 

60/5’8”/155

For 20 minutes complete:
3 squat cleans on the odd minutes
24 kettlebell swings

I’m not sure which is worse an end to modern civilization/CrossFit or doing that work out? 

Did #135 finished with one second to spare. I had two lift fails midway through. Anyone doing this RX is my hero! 

Intermediate option 
3 Squat Clean 185 lb 
15 Cal 

To hard to finish the Calories sub 40 seconds after 24 lap.

Scaled the weight to 185
From min 15 had to scale also the bike to 12. 

Complete 
155 squat clean
10 cal bike 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural and weightlifting. Jumping, squatting with an upright torso and loss of connection. High output followed by short recovery

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
																	x
HEAVY

STRENGTH SCALE
Ever 2 minutes for 30 minutes perform 1 clean and Run 200 meters

ENDURANCE SCALE
Lighten up the clean weight a bit, switch the order, and go all-out on the bike effort - record fastest and slowest bike times

COORDINATION SCALE
AMRAP in 20 minutes of:
Run 200 meters
10 cleans

MY STUFF
I did the strength scale with 225 lbs. Good dose.

GENERAL FEAR LEVEL: 7

10 minute EMOM
3 Squat Cleans 165#
10 cal assault bike
thought I was going to die
20 minute EMOM
3 squat cleans 135#
8 cal assault bike
tough but survived!

I am a beginner so I don't know if I can do this workout, it is too difficult for me. But I keep it as a goal.

Nico from Pure-Mag

For 22 minutes complete:
2 squat cleans on the odd minutes
9-calorie bike on the even minutes
65kg

😓😓😓

For 20 minutes complete:
3 squat cleans on the odd minutes
12-calorie  Assault bike on the even minutes
135lbs squat cleans 

Modified Elizabeth 
15-12-9
#Squat Cleans @75lbs 
#ring dips 
Last set of 9 I did push ups
Out of gas ⛽ 😪 nothing left in my arms
9:57
😓 😰 💧