Ellen
Three rounds of burpees, dumbbell snatches, and dumbbell thrusters — a dumbbell-only triplet in the mold of Fran's couplet, extended to three movements.
- 20Burpees
- 21Dumbbell Snatches(50lb / 35lb)
- 12Dumbbell Thrusters(50lb / 35lb)pair of dumbbells
Movements in this workout
Scaling
Scaled
Lighter dumbbells and steady burpee pacing — pick a burpee cadence in round one you can still hold in the final round.
Beginner
Cut the round count, keep the triplet structure, and use the lightest dumbbells in the gym without embarrassment.
The story
A newer addition to the Girls canon: a triplet mixing burpees with dumbbell work, in the modern CrossFit.com style that folds dumbbells into the classic benchmark format. Part of CrossFit's original 'Girls' benchmark series — named workouts introduced by founder Greg Glassman starting in 2003, on the logic that anything that leaves you flat on your back deserves a name like a storm. They serve as repeatable fitness tests: revisit one every few months and the clock tells you whether you're fitter. First posted to CrossFit.com on 2021-01-10.
First posted 2021-01-10
More The Girls
Structured data from the WodWiz Open WOD Database (CC BY 4.0).