“What you do is up to you. Whatever it is, just do it.”

— Nike Mantra

THE WORKOUT

From CrossFit Southie

For time:

5 rounds of:

15 thrusters (95/65) 300 meter run

Then: 5 rounds of:

6 thrusters (155/105) 3 muscle ups 300 meter run

Then: 5 rounds of:

1 thruster (205/135) 15 C2B pull-ups 300 meter run

Scale as necessary

Tony submitted this beast of a workout and I am not sure I would survive this workout....I remember he talked about it a while back and I can't quite remember what his time was, but he's a classic couplet guy and loves thrusters, pull-ups, running and muscle-ups. Anyway, let's talk about this.

CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™

This workout is a full 15 rounder....and that's more than most heavyweight fights here, so the first thing I'll say about this workout is take it one bite at a time. The first five rounds have a LOT of thrusters in 'em, followed by a quick 300 meter run after each round. Something you should definitely pace.

The second rounds are full of heavier thrusters at 155 lbs. and have muscle-ups and a run after each round, and lastly, the 6 rounds of one thruster at 205 (scale as necessary) lbs. chest-to-bar pull-ups and 300 meter runs can really flog you. Be careful.

This is definitely a workout where scaling should be highly considered and maybe have it look something like this:

Scaled version:

5 rounds of:

15 thrusters (75/55) 300 meter run

Then: 5 rounds of:

6 thrusters (95/65) 5 pull-ups 300 meter run

Then: 5 rounds of:

1 thruster (135/95) 10 pull-ups 300 meter run

Use banded pull-ups if and when ya can!

A drill to improve hip drive before the turn over on your ring muscle up!

Long story short, CrossFit Southie is known for their incredibly brutal programming, and this one certainly takes the cake. Not sure I could walk after this one, but since Tony submitted it, I felt the need to emphasize the brutality of this kind of workout.

Remember, scale as necessary, use banded pull-ups and drop the weight on the thrusters while emphasizing the distance on the runs. This is a cardio workout above all, and the only way to get through this kind of workout is to do it one rep at a time.

Let us know what you think in the comment section down below, and if you are still working on getting those muscle-ups, feel free to watch the above video from CrossFit Southie on how to improve that hip drive efficiency! This might be a great workout to test out a few reps before moving back to pull-ups if you start failing those muscle-ups.

Don't forget to submit a future #WODoftheWEEK down below!