“Armblaster 2000”

Crossfit Heerhugowaard Benchmark WOD

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  • AMRAP in 8 minutes
  • 12 Ring Dips
  • 10 Strict Presses (20/15 kg bar)
  • 8 Thrusters (20/15 kg bar)
  • 6 Push-Ups
  • 4 Kettlebell Sumo Deadlift High-Pulls (24/20 kg)

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"Armblaster 2000" was submitted to us by Larsen Throns of Crossfit Heerhugowaard (outside Amsterdam, Netherlands). Larsen said, "I did this very workout with multiple friends in an open gym session. It ... crushes your arms and spirit." He said he designed it to be lightweight (to keep the intensity high) and to be accessible to anyone who does not have a lot of equipment or space.

"The low weight thrusters and strict presses are not a choke point but the ring dips are. People tend to look at the weights and [think] I can burn through that...but once the round is finished, you have to start all over again with the twelve ring dips. Witch for me, became a struggle around round three or four. My first attempt was 90 reps, my second was 132 reps." 3 other male athletes did the workout with him and their scores were: 99 reps, 116 reps and 196 reps.

The workout was first posted on Larsen's Instagram August 11, 2017.
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