A few of our athletes have complained about ab fatigue being the limiting factor on 15.1. After analyzing their videos I noticed a re-occuring problem. If the athlete’s abs are fatiguing they are likely keeping their hip and knee slightly hinged (decelerating the legs down), and are not using the snap (stretch reflex) of the kick down into arch to start the movement.

I made a short demo and instruction video that will hopefully help some of you on your repeat of 15.1 – here it is:

WOD 150302:

Option 1 – if you are not repeating 15.1:


Alternating EMOM for 14:00-

1 Three Position Snatch (floor, hang, power position)*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

10 6″ Target Burpees


1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – heavy but non-maximal, rest 90 sec.

1b) 4X10 Tempo Ring Dips (3 counts down, in bottom, up, and at lockout) – if 10 reps UB are too easy add weight, rest 90 sec.


1) 12:00 AMRAP of:

50 Wall Balls 20/14#
50 Calorie Row

Rest 2:00 between 1 and 2.

2) 2:00 ME Strict HSPU

Option 2 – 15.1 repeat:

90 seconds for 6:00 (5 total sets):

2 Clean & Jerks – (percentages ascend with each set) 1@50%, 2@55%, 3@60%, 4@65%, 5@70%

2) 3 rounds of:

5 Deadlifts 125/85# (slow and controlled)
5 Snatches 125/85# (as close to :15 pace as possible – use this time to practice cycling the bar close to the body)

Rest 1:00 between rounds

3) WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)


1-rep-max clean and jerk
6-minute time cap

54 thoughts on “150302

  1. Mergi/27/europe

    First try: 181+107,5kg
    – first part well with strategy
    – but pacing bad 1’10,1’20,1’30,1’40,1’40,1’35
    – t-2-b every set :30
    – clean 90,100,105-fail clean,105,107,5-fail clean,107,5 done
    – squat cleans (my PR 115kg)

    – today:
    T-2-b same pacing
    – change the snatches into singles – much better for my grip
    – 1’00,1’20,1’25,1’25,1’25,1’25,1’00
    – i did 209(it was cool with singles i was ready on t-2-b)
    – clean 12’00 -95kg
    13’00 105kg
    14’10 -110kg
    Summary – better

    • How did you break up your TTB the second time? Contemplating singles on my redo but I dunno if that and multiple sets of TTB will pace me out of the 195-200 range.

      • Mergi/27/Europe
        I did 5,5,5 every time to 7th round – there I did 5,2,2,2,2,2 but also 30 or 35second. But I think I have really strong toes to bar and quick

  2. M/77kg/180cm

    Did 15.1+1a yesterday. 128 reps+90kg

    1 Three Position Snatch. 50/50(fail from floor)/55/5/50
    10 6″ Target Burpees. Done.

    5X3 Paused Front Squat. 65/65/67,5/67,5/67,5
    1b) 4X10 Tempo Ring Dips . 10/10/7+3/7+3


  3. M/77kg/180cm
    Did 15.1+1a yesterday. 128 reps+90kg

    1 Three Position Snatch. 50/50(fail from floor)/55/5/50
    10 6″ Target Burpees. Done.

    5X3 Paused Front Squat. 65/65/67,5/67,5/67,5
    4X10 Tempo Ring Dips . 10/10/7+3/7+3


  4. So am I the only one who thinks 311 on 15.1 by a 40 y.o. with a 5-minute Fran is a little hard to believe? That’s the equivalent of maintaining Rich’s 52s first-round for the entire piece…

  5. What do we think of people tanking 15.1 for a big score in 15.1a, and CrossFit’s reaction to invalidate their scores? I think it’s BS… My two issues are, a) they screwed up and are punishing participants for it and b) they’re invalidating scores basiced on a non-empirical value. I understand the intention of the workout but really don’t think someone with a 30/405 score is going to be in the top 20 anyhow, so I don’t see the big deal. Certainly if there are tons of 400# C&J’s it’ll bump everyone down but how did they not forsee this? This reaction speaks to the credibility of the “sport”. I mean, if the MLB/NBA/NFL did this (and they do make plenty mistakes) it’d be scrutinized as well but they have decades of history and thousands of games to back them up. HQ has seemingly been shady for a long time with an “our way or the highway” approach and it’s really unfortunate for those of us who’d like to see transparency. There’s already plenty of conspiracy theory out there with the alleged certain athletes getting workouts early, etc. this definitely doesn’t help in the court of public opinion. My $0.02.

    • I don’t have an issue with the standard being, “You need to do 1 full round of 15.1 to be eligible for 15.1a,” which is apparently where they have drawn the line (so far they’ve only removed those who did 1 TTB). But I have a big issue with them making that determination AFTER the event already started; you’re right, they should have seen that as a possibility. While none of those people would have a shot a Regionals, their scores on 15.1a certainly could have impacted the team standings.

      • It’s total BS for the team portion. Scoring for team should be top 3 of 15.1 qualifies your 15.1a score.

      • I agree, if they are going to punish low endurance for heavy weight, then thru need to punish high endurance and low weight

      • Yeah, I started out slower. Didn’t realize how fast I started last time, around 1:05 for the first round. Backed it off to around 1:13 to start, still not as slow as I wanted though, but close enough. I also started my c&j at 85% and was fine.

    • Went ahead and did BBG & strength, was feeling good.

      125, 135, 145, 155, 165, 175, 185*
      *missed from hang, dropped to 175 and finished
      -burpees fastest (22 s), Slowest (28 s)

      1a) 225, 235 for 4
      1b) done

  6. 15.1 redo: 193, 215#
    Felt better than Saturday, 4 reps more and 5# heavier. Did TTB mix grip the entire time but forearms still blew up and had to go to singles at the end

  7. BBG
    1. 135, 145, 155, 155, 155, 155, 155# (only did 5 burped per round)
    1. 225#
    2. Done

  8. M/41/5’10″/175lb

    85, 90, 95, 100, 105, 110, 115

    1a. 135, 145, 155, 165, 175
    1b. 4×10 ring dips

    1 round plus 50 wall balls
    7 strict UB HSPU

  9. Thought about trying 15.1 again. Woke up feeling less than spectacular so I opted against it.

    200 failed. Couldn’t even snatch from the floor.
    Slowest burpees were :30 flat

    FS worked up to 275
    Did strict dips with no tempo

    2 rounds + 40 WB
    14 SHSPU

  10. Redid 15.1
    117kg (258lbs)

    Before i had
    And 112kg (247lbs)

    So That was nice 🙂

  11. Decided not to repeat, don’t really need to. Will save it for training.
    So bbg: 14 min emom:
    3 postion snatch: 42.5-45-47.5-50-52.5(failed the power position)-50-50kg
    Burpees: 10-10-10-5-10-10-10
    1a. Paused front Squats: 4×3: 40-60-70-80kg
    1b. Tempo ring dips: 3×10: 6+4-6+4-5+2+2+1
    Didn’t have much time so just did 1 round of 50 wall balls didn’t time this went quick as possible and 50 cal row ( 2:29min) rested a bit and did 2min of hspu: (10cm foam) 6 reps

  12. 15.1/15.1a retest
    15.1- 221 (+3 from Friday) stuck to same game plan just felt like I could go a little faster at the beginning of the workout. Used a narrow grip on the snatch and felt it saved the grip a little at the end.
    15.1a- 261 (+11 from Friday) cleaned 267 bar just got in front on the jerk.

  13. Redo:


    —did all singles for snatches and t2b did 10/5, 8/7, 5/5/5, 5/5/5, 5/5/5, 5/4/3/3

    –failed jerk 255 sadly.

  14. Redid 15.1 and 1a

    First time
    168 reps and 285 jerk

    Second time
    182 reps and 290 jerk

    I did better the second time around due to staying on pace and not trying to get ahead and never reaching full fatigue on toes 2 bar like I did last time

  15. BBG
    116-125-134-143-154-160-160# – missed the high hang on the last set

    Done between 28-34 sec each round

    1a) 185-205-215-225-230#
    1b) done

    1) 1 + 56
    2) 16 reps

  16. snatches 135-170
    burpees done
    front squat 225, 255, 3×275
    ring dips done with mini band. seriously, who adds weight to this?
    modified the 12min amrap to fit in some du practice with the wallballs and airdyne
    21 strict hspus

  17. You guys all rock!

    Redid 15.1. Only got 180 reps (+4), timer ran out a millisecond before my foot hit the bar, but my judge was quieter than the music so wasted grip doing 2 extra TTB 🙁 before I knew time was up.
    Hit 250 clean and jerk (match) for 15.1a. Tried 255 but missed clean, grip was way more toasted than the first time.
    Rested 20 minutes than did
    1a) 5X3 Paused Front Squat (3 count pause in rock bottom) –135, 185, 205, 225, 245

    1b) 4X10 Tempo Ring Dips

    Conditioning at a conversational pace 2 rounds even. 200 reps

  18. Domonic Ernesti (IG: @mrernestiempire)
    North Central/24/M

    15.1 – 153 (+25 reps)
    15.1a – 295 (+50 and 20# PR)

    Grip went to shit on t2b earlier than expected and was held to singles by round 4. DL UB. Snatch UB until round 4 where I switched to ghost riding the bar down. Clean and jerk felt really easy so i pushed for the PR. Happy with the retest for sure!

  19. M/31/185/5’11”
    IG: Eric Lubert

    15.1 retest
    152 (+14)
    205 (f 215 jerk again)

    I’m satisfied with the first part at my current level but pretty disappointed on that jerk. I’ve had problems with my elbow since high school including a surgery so it’s something I always struggle with.

    Rudy, thanks again for the programming and strategy video.

  20. BBG
    1)125/135/140/150/155/165/170- No misses
    Burpees around 30 seconds flat
    1A) 210/220/230/240/250
    1B) Done

    1) 2 Rds + 75 Reps ( 50 WB + 25 Cal)- All WB UB

    2) 13 Reps – used 35’s + Abmat since these are a weakness

  21. So today was my first try at 15.1
    I got 147 reps + 70 kg c&j (my previous pr)
    Afterwards I found out that my phone had stopped
    recording just before the first c&j!!
    I was so angry with myself for being such a rookie but then I punished myself by doing the workout later today.

    New score: 149 reps and 70 kg c&J

    My hands are fried now. So are my traps. Participated in my first competition two days ago as a master and I’m not fully recovered. The story does have two good news:
    I actually won the competition and first price was a Eleiko barbell. That was just so great! (We don’t have many masters here in Denmark)
    The other good news is that I didn’t screw up while doing 14.5!

    Anyway, kept t2b in sets of 5, the rest UB. Thanks Rudy for an awesome instruction video. Many helpful tips
    especially taping the bar.

  22. IG: robstacy4

    AM session

    Redo 15.1

    PM session

    14min EMOM

    1.) 150
    2.) 155
    3.) 165
    4.) 175
    5.) 185
    6.) 205
    7.) 230

    Last set I finished couple minutes after I got my back stretched out. Sitting a car from DC after grid stuff didn’t help with Burpees and snatches.


    218+30 HSPU strict

  23. Bbg:
    Snatch 155 / 175 / 185 / 195 / 205 / 215 / 225 missed p position

    Burpees all <30 sec

    1a 250/255/265 x3
    1b. Dips done. Ow

    Conditioning: did my gym's wod

    happy to still be sitting in 30th last I checked in the mid atlantic regional!! Awesome work outlaws

  24. Peter Foster
    32/M/175#/5’9″/East Region
    IG: goalie858

    15.1/15.1a Redo
    -195 (+10)… TTB in 5’s till round 5 on and it was a mix of 5’s and 3’s. DL UB and snatch singles (this was the lifesaver for the grip!)
    – 272# (+20# and 3# off current 1RM)

    Overall really pumped about this performance… thanks for reminding me to STICK TO THE PLAN Rudy!

  25. BBG
    140… burpees took until about :40
    up to 205
    dips done
    220 and a sad 6 HSPU

  26. BBG:

    155 – 175 (ox) – 175 – 185 – 195 – 205 (ox) – 205
    – Felt really off today.


    1a) 225 – 245 – 265 – 275 – 275
    1b) 4 – 5 – 5 – DND (shoulder slowly getting better with these; not pushing it)


    1) 226
    2) 22

  27. 24/m/238

    IG Jporter43

    1: 160/10

    (All burpees in 20 sec)

    2. 245 5×3
    A. Done

    3. Met con
    2 + 15 wall balls

  28. Still feeling Saturday’s back squats when I walked into the gym.

    85,95,105,115,125,135(missed power),125
    30-40 seconds each
    I did this in my nanos and think I should have used my Olys. I was concerned about the burpees, but I’m pretty sure I would not have missed at 135 in my Olys.

    a) 165 for all
    b) done, broken

    1) 150 reps, shoulders were really feeling the dips during wall balls
    2) 13, shoulders, again.

  29. Re-did 15.1 and 15.1a
    Scored better 213/287 (old score was 211/275) which puts me in 80th in the North Central Region. I am blown away with how many people C&J +300lbs!
    Got some work to do…

  30. M/48/155
    Great job Outlaws! Seeing some great scores.
    I got 16th worldwide in my age group on 15.1 with 195reps and 642nd on 15.1a with 220#. So I am in 201st place worldwide and looking good for getting to the Masters qualifier for the top 200.

    I need to get much stronger to be more competitive. Hopefully following The Outlaw Way will help.

    AM session:
    Shoulder Press: 30×5, 36×5; 40×5; 46kgx2
    Pause Front Squatx3: 60-70-80-90-94kg Felt good.

    PM session:
    Connectivity: box hamstring stretch, hip taps, max effort L hold: 55s-40-40

    A: 4×10 tempo strict ring dips
    B: 4×10 ghd raises

    Alt emom 3pos snatch & 10 target burpees
    110-120-125-130-135-140-150 = 83% of 1rm no misses

    Conditioning: 2 rounds with 2s to spare. 200 reps.
    Wall balls were 39+11 on first round and 15-15-12-8 on 2nd. Really pushed hard on bigger sets and shorter rests on wall balls. Rowing was 10 easy pulls followed by 10 hard pulls, a new strategy for me.

    2 min ME strict HSPU: 24. 10-5-3-2-1-1-1-1. Shoulders were well cooked after the wb fest.

  31. 1) EMOM: 150 160 165 170 175 180 185X2 (no pwr pos)
    Burpees done in roughly 30 seconds each round

    2a) Pause front squats: 255×3 265×3 275×2 280×3 280×3

    2b) 4×8 Bar muscle ups: (had no access to rings today 🙁 )

    3) Cond. Subbed 50 cal row for 400m run i didnt have access to a rower today unfortunately. 3 rds + 10 wall balls + 25 S HSPU

  32. M/5’9/160/
    North West

    15.1 First attempt
    185 reps
    Re-do 15.1
    187 reps
    Improved the AMRAP by 2 reps but went 255, 285, 285 and failed the jerk both times at 285. Forgot to eat my doughnuts the night before so i had no back up on the lift. #Ineedmoremacros

    • Came back to snatch.
      135-155-175-185-195-205-205 (failed both high hangs @205)
      Burpees – done

  33. Completed 3/3
    Alternating EMOM for 14:00-
    A) 1 Three Position Snatch 135, 155, 65,175, 185, 195, 205 missed power
    of the EMOM.
    B) 10 6″ Target Burpees 25s, 23, 24, 24, 23, 25, 23
    1a) 5X3 Paused Front Squat (3 count pause in rock bottom) 225, 245, 255, 265, 275
    1b) 4X5 Tempo Ring Dips
    1) 12:00 AMRAP of: 2 rounds plus 15 calories (265 reps)
    50 Wall Balls 20/14#
    50 Calorie Row
    17 SHSPUs in 2 minutes after a 2 minute rest
    Accessories 3×20 Banded GMs with medium green band supersetted with 4×20 Box shoulder stretch

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