Workout 15871

Created: January 30, 2026

Description:

Pre- and post workout accessory:*
Max set of strict pull ups
*Complete 1 set before and 1 set after the workout.
3 rounds for time of:
400/500-meter row
40 AbMat sit ups
30 alternating dumbbell snatches

♀ 35-lb dumbbell
♂ 50-lb dumbbell
Stimulus and Strategy:
Today's workout is simple, yet challenging, with a goal time of 13-18 minutes. Each row is intended to be completed at a moderate to hard pace that allows for completion in 1:45-2:15 — scale the distances to get you close to these time range goals. The sit up volume is high, and 40 reps will be difficult to achieve at a rapid pace, but shoot to complete these in no more than 2 minutes; scale as needed to do so. Choose a moderate dumbbell snatch load that allows you to complete at least 15-20 reps consecutively. The demand of this movement will be made more difficult due to the row and sit ups that precede it. It will take time to establish the correct mechanics and the correct load prior to starting the workout.
Intermediate option:
Pre- and post workout accessory:*
Max set of strict pull ups
*Complete 1 set before and 1 set after the workout.
3 rounds for time of:
400/500-meter row
30 AbMat sit ups
30 alternating dumbbell snatches

♀ 20-lb dumbbell
♂ 35-lb dumbbell
Beginner option:
Pre- and post workout accessory:*
Max ring rows
Feet should be directly underneath the rings.
*Complete 1 set before and 1 set after the workout.
3 rounds for time of:
250/300-meter row
15 AbMat sit ups
15 alternating dumbbell snatches

♀ 10-lb dumbbell
♂ 15-lb dumbbell
Resources:
The Strict Pull-Up
The Ring Row
Rowing Body Position Tips
The AbMat Sit-Up
The Dumbbell Power Snatch
Find a gym near you:
View the CrossFit map

Number of Times Completed: 0