Crossfit Heerhugowaard Benchmark WOD
- 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)
About the wod
Background: “Armblaster 2000” was submitted to us by Larsen Throns of CrossFit Heerhugowaard @crossfitheerhugowaard (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.