For time:
1,000-meter row
30 dumbbell thrusters
20 pull-ups
5 legless rope climbs to 15 feet
1,000-meter row
5 legless rope climbs to 15 feet
20 pull-ups
30 dumbbell thrusters
1,000-meter row
♀ 20-lb dumbbells
♂ 35-lb dumbbells
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Stimulus and Strategy:
Today’s workout is a pyramid scheme. Your goal should be to complete this effort in 30 minutes or less. Perform the row as prescribed as long as you can keep each to 5 minutes or less. Use a weight for the dumbbells that allows you to maintain sets of 10 thrusters at a time. For the pull-ups, choose an option that allows you to complete your reps in 2 minutes or less. Get after it today!
Scaling:
Reduce the load of the dumbbells, the distance of the row, and/or the volume of the pull-ups and legless rope climbs.
To reduce the complexity of the pull-ups, consider ring rows or jumping pull-ups. For the legless rope climbs, consider reducing the height of the climb or performing regular rope climbs using your legs.
In case of an injury or limitation, consider substituting the row with a 2,500-meter Echo bike or an 800-meter run. For the thrusters, consider dumbbell front squats if you have an overhead limitation or push presses if you have a squat limitation. If you are unable to hang from the bar, consider ring rows or bent-over rows for the pull-ups and pull-to-stands for the rope climbs.
Intermediate option:
For time:
800-meter row
30 dumbbell thrusters
20 pull-ups
3 legless rope climbs to 12 feet
800-meter row
3 legless rope climbs to 12 feet
20 pull-ups
30 dumbbell thrusters
800-meter row
♀ 15-lb dumbbells
♂ 25-lb dumbbells
Beginner option:
For time:
400-meter row
20 dumbbell thrusters
10 ring rows
5 pull-to-stands
400-meter row
5 pull-to-stands
10 ring rows
20 dumbbell thrusters
400-meter row
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Coaching cues:
On the dumbbell thrusters, let the back head of each dumbbell rest on your shoulders. This allows the body to support the load. Then, with the weight on the shoulders, stand up quickly and think about jumping the weight off the shoulders.
Resources:
Rowing
The Dumbbell Thruster
The Kipping Pull-Up
The Legless Rope Climb
The Ring Row
The Rope Climb (Wrapping)
The Rope Climb (Basket)
Modified Rope Climb: Pull-to-Stand
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