Kreidebuch

Benchmarks

Benchmark workouts

145 workouts to measure your progress. Each one comes with the workout, Rx weights for women and men and standards for your level.

The Girls

The Girls are the best-known benchmark workouts in functional fitness and come from CrossFit® training. Short, with just a few movements, and built so you can repeat them every few months and read your progress straight off the clock.

  • AmandaFor Time · 9-7-5 Muscle-ups, Squat Snatch 60 kg
  • AndiFor Time · 100 Hang Power Snatches, 100 Push Press, 100 Sumo Deadlift High Pulls, 100 Front Squats – all at 30 kg
  • AngieFor Time · 100 Pull-ups, 100 Push-ups, 100 Sit-ups, 100 Air Squats
  • AnnieFor Time · 50-40-30-20-10 Double Unders, Sit-ups
  • BarbaraFor Time · 5 rounds: 20 Pull-ups, 30 Push-ups, 40 Sit-ups, 50 Air Squats, 3 min rest between rounds (time includes rest)
  • Barbara AnnFor Time · 5 rounds, each for time: 20 HSPU, 30 Deadlifts 60 kg, 40 Sit-ups, 50 Double Unders; exactly 3 min rest between rounds (time includes rest)
  • CandyFor Time · 5 RFT: 20 Pull-ups, 40 Push-ups, 60 Air Squats
  • ChelseaEMOM · 30 min EMOM: 5 Pull-ups, 10 Push-ups, 15 Air Squats
  • CindyAMRAP · 20 min AMRAP: 5 Pull-ups, 10 Push-ups, 15 Air Squats
  • DianeFor Time · 21-15-9 Deadlift 102.5 kg, Handstand Push-ups
  • ElizabethFor Time · 21-15-9 Clean 60 kg, Ring Dips
  • EllenFor Time · 3 RFT: 20 Burpees, 21 DB Snatches 22.5 kg (one dumbbell), 12 DB Thruster (2 × 22.5 kg)
  • EvaFor Time · 5 RFT: 800 m Run, 30 KB Swings 32 kg, 30 Pull-ups
  • FranFor Time · 21-15-9 Thruster 42.5 kg, Pull-ups
  • GraceFor Time · 30 Clean & Jerk 60 kg
  • GrettelFor Time · 10 RFT: 3 Clean & Jerks 60 kg, 3 Bar-facing Burpees
  • GwenOther · Clean & Jerk 15-12-9, touch-and-go only at the floor, same load for all sets, rest as needed. Score: load
  • HelenFor Time · 3 RFT: 400 m Run, 21 KB Swings 24 kg, 12 Pull-ups
  • HopeInterval · 3 rounds, 1 min each: Burpees, Power Snatch 34 kg, Box Jump 61 cm, Thruster 34 kg, Chest-to-Bar Pull-ups; 1 min rest
  • IngridFor Time · 10 RFT: 3 Snatches 60 kg, 3 Bar-facing Burpees
  • IsabelFor Time · 30 Snatch 60 kg
  • JackieFor Time · 1000 m Row, 50 Thruster 20 kg, 30 Pull-ups
  • KarenFor Time · 150 Wall Balls 9 kg
  • KellyFor Time · 5 RFT: 400 m Run, 30 Box Jumps 61 cm, 30 Wall Balls 9 kg
  • LaneOther · 5 rounds for max reps: Hang Power Snatch at ¾ body weight, Handstand Push-ups; rest as needed. Score: total reps
  • LindaFor Time · 10-9-8-7-6-5-4-3-2-1: Deadlift 1.5 × body weight, Bench Press 1 × BW, Clean 0.75 × BW
  • LylaFor Time · 10-9-8-7-6-5-4-3-2-1 Muscle-ups, Clean & Jerks at body weight
  • LynneOther · 5 rounds for max reps: Bench Press at body weight, Pull-ups. Score: total reps
  • MaggieFor Time · 5 RFT: 20 Handstand Push-ups, 40 Pull-ups, 60 Pistols (alternating)
  • MargueritaFor Time · 50 reps for time, each rep: 1 Burpee, 1 Push-up, 1 Jumping Jack, 1 Sit-up, 1 Handstand
  • MaryAMRAP · 20 min AMRAP: 5 HSPU, 10 Pistols, 15 Pull-ups
  • NancyFor Time · 5 RFT: 400 m Run, 15 Overhead Squats 42.5 kg
  • NicoleAMRAP · 20 min AMRAP: 400 m Run, max Pull-ups. Score: total pull-ups

Hero WODs

Hero workouts carry the names of soldiers, police officers and first responders who died in the line of duty. They're long, heavy and demand grit. Many boxes do them together on memorial days.

  • AbbateFor Time · 1 mile Run, 21 Clean & Jerks 70 kg, 800 m Run, 21 Clean & Jerks, 1 mile Run
  • BadgerFor Time · 3 RFT: 30 Squat Cleans 42.5 kg, 30 Pull-ups, 800 m Run
  • BullFor Time · 2 RFT: 200 Double Unders, 50 OHS 61 kg, 50 Pull-ups, 1 mile Run
  • ChadFor Time · 1000 Box Step-ups 51 cm with a 20 kg backpack
  • CoeFor Time · 10 RFT: 10 Thruster 42.5 kg, 10 Ring Push-ups
  • DanielFor Time · 50 Pull-ups, 400 m Run, 21 Thruster 42.5 kg, 800 m Run, 21 Thruster, 400 m Run, 50 Pull-ups
  • DannyAMRAP · 20 min AMRAP: 30 Box Jumps 61 cm, 20 Push Press 52.5 kg, 30 Pull-ups
  • DesforgesFor Time · 5 RFT: 12 Deadlifts 102.5 kg, 20 Pull-ups, 12 Clean & Jerks 60 kg, 20 Knees-to-Elbows
  • DTFor Time · 5 RFT: 12 Deadlift, 9 Hang Power Clean, 6 Push Jerk @ 70 kg
  • ErinFor Time · 5 RFT: 15 DB Split Cleans 17.5 kg, 21 Pull-ups
  • GarrettFor Time · 3 RFT: 75 Air Squats, 25 Ring Handstand Push-ups, 25 L-Pull-ups
  • GlenFor Time · 30 Clean & Jerks 60 kg, 1 mile Run, 10 Rope Climbs (4.5 m), 1 mile Run, 100 Burpees
  • GriffFor Time · 800 m Run, 400 m backward Run, 800 m Run, 400 m backward Run
  • HansenFor Time · 5 RFT: 30 KB Swings 32 kg, 30 Burpees, 30 GHD Sit-ups
  • HolbrookFor Time · 10 rounds, each for time: 5 Thruster 52.5 kg, 10 Pull-ups, 100 m Sprint; 1 min rest between rounds
  • HolleymanFor Time · 30 RFT: 5 Wall Balls 9 kg, 3 HSPU, 1 Power Clean 102.5 kg
  • JackAMRAP · 20 min AMRAP: 10 Push Press 52.5 kg, 10 KB Swings 24 kg, 10 Box Jumps 61 cm
  • JasonFor Time · 100 Squats, 5 Muscle-ups, 75 Squats, 10 Muscle-ups, 50 Squats, 15 Muscle-ups, 25 Squats, 20 Muscle-ups
  • JerryFor Time · 1 mile Run, 2000 m Row, 1 mile Run
  • JoshFor Time · 21 OHS 42.5 kg, 42 Pull-ups, 15 OHS, 30 Pull-ups, 9 OHS, 18 Pull-ups
  • JTFor Time · 21-15-9 Handstand Push-ups, Ring Dips, Push-ups
  • KevinFor Time · 3 RFT: 32 Deadlifts 85 kg, 32 Hanging Hip Touches (alternating), 800 m Farmer Carry, running, with 2 × 7.5 kg
  • KleptoFor Time · 4 RFT: 27 Box Jumps 61 cm, 20 Burpees, 11 Squat Cleans 65 kg
  • LoredoFor Time · 6 RFT: 24 Squats, 24 Push-ups, 24 Walking Lunge Steps, 400 m Run
  • LuceFor Time · With a 9 kg vest, 3 RFT: 1000 m Run, 10 Muscle-ups, 100 Air Squats
  • Lumberjack 20Chipper · 20 Deadlifts 125 kg, 20 KB Swings 32 kg, 20 OHS 52 kg, 20 Burpees, 20 C2B Pull-ups, 20 Box Jumps 61 cm, 20 DB Squat Cleans 2 × 20 kg – 400 m Run after each movement
  • ManionFor Time · 7 RFT: 400 m Run, 29 Back Squats 60 kg
  • McGheeAMRAP · 30 min AMRAP: 5 Deadlifts 125 kg, 13 Push-ups, 9 Box Jumps 61 cm
  • MichaelFor Time · 3 RFT: 800 m Run, 50 Back Extensions, 50 Sit-ups
  • MorrisonFor Time · 50-40-30-20-10 Wall Balls 9 kg, Box Jumps 61 cm, KB Swings 24 kg
  • Mr. JoshuaFor Time · 5 RFT: 400 m Run, 30 GHD Sit-ups, 15 Deadlifts 112.5 kg
  • MurphChipper · 1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run (Rx with a 9 kg vest)
  • NateAMRAP · 20 min AMRAP: 2 Muscle-ups, 4 Handstand Push-ups, 8 KB Swings 32 kg
  • NuttsFor Time · 10 HSPU, 15 Deadlifts 112.5 kg, 25 Box Jumps 76 cm, 50 Pull-ups, 100 Wall Balls 9 kg, 200 Double Unders, 400 m Run with a 20 kg plate
  • RandyFor Time · 75 Power Snatch 35 kg
  • RJFor Time · 5 RFT: 800 m Run, 5 Rope Climbs (4.5 m), 50 Push-ups
  • RoyFor Time · 5 RFT: 15 Deadlifts 102.5 kg, 20 Box Jumps 61 cm, 25 Pull-ups
  • RyanFor Time · 5 RFT: 7 Muscle-ups, 21 Burpees
  • SantiagoFor Time · 7 RFT: 18 DB Hang Squat Cleans (2 × 15 kg), 18 Pull-ups, 10 Power Cleans 60 kg, 10 HSPU
  • SeverinFor Time · With a 9 kg vest: 50 Strict Pull-ups, 100 Hand-release Push-ups, 5 km Run
  • SmallFor Time · 3 RFT: 1000 m Row, 50 Burpees, 50 Box Jumps 61 cm, 800 m Run
  • The SevenFor Time · 7 RFT: 7 HSPU, 7 Thruster 60 kg, 7 Knees-to-Elbows, 7 Deadlifts 110 kg, 7 Burpees, 7 KB Swings 32 kg, 7 Pull-ups
  • Tommy VFor Time · 21 Thruster 52.5 kg, 12 Rope Climbs, 15 Thruster, 9 Rope Climbs, 9 Thruster, 6 Rope Climbs
  • TylerFor Time · 5 RFT: 7 Muscle-ups, 21 Sumo Deadlift High Pulls 42.5 kg
  • WhittenFor Time · 5 RFT: 22 KB Swings 32 kg, 22 Box Jumps 61 cm, 400 m Run, 22 Burpees, 22 Wall Balls 9 kg
  • WittmanFor Time · 7 RFT: 15 KB Swings 24 kg, 15 Power Cleans 42.5 kg, 15 Box Jumps 61 cm
  • ZimmermanAMRAP · 25 min AMRAP: 11 Chest-to-Bar Pull-ups, 2 Deadlifts 142.5 kg, 10 HSPU

Classics

Well-known workouts that show up on the whiteboard at many boxes, like Filthy Fifty or Fight Gone Bad.

  • Fight Gone BadInterval · 3 rounds, 1 min each: Wall Ball, SDHP 34 kg, Box Jump, Push Press 34 kg, Row (kcal)
  • Filthy FiftyChipper · 50 each: Box Jumps, Jumping Pull-ups, KB Swings, Walking Lunges, K2E, Push Press, Back Ext., Wall Balls, Burpees, Double Unders
  • Widow MakerOther · 20 Back Squats unbroken at one weight. The bar stays on your back, rest only while standing. Score: weight

Open workouts

Workouts from the CrossFit® Open, the yearly worldwide online competition. They're standardized and a good way to compare yourself with others.

  • Open 11.2AMRAP · 15 min AMRAP: 9 Deadlifts 70 kg, 12 Push-ups, 15 Box Jumps 61 cm
  • Open 11.3AMRAP · 5 min AMRAP: Squat Clean & Jerk 75 kg. Score: reps
  • Open 11.4AMRAP · 10 min AMRAP: 60 Bar-facing Burpees, 30 Overhead Squats 55 kg, 10 Muscle-ups. Score: reps
  • Open 11.5AMRAP · 20 min AMRAP: 5 Power Cleans 65 kg, 10 Toes-to-Bar, 15 Wall Balls 9 kg
  • Open 12.1AMRAP · 7 min AMRAP Burpees (target 15 cm above your max reach). Score: reps
  • Open 12.2AMRAP · 10 min AMRAP: 30 Snatches 35 kg, 30 Snatches 60 kg, 30 Snatches 75 kg, max Snatches 95 kg. Score: reps
  • Open 12.3AMRAP · 18 min AMRAP: 15 Box Jumps 61 cm, 12 Push Press 52.5 kg, 9 Toes-to-Bar
  • Open 13.1AMRAP · 17 min AMRAP: 40 Burpees, 30 Snatches 35 kg, 30 Burpees, 30 Snatches 60 kg, 20 Burpees, 30 Snatches 75 kg, 10 Burpees, max Snatches 95 kg. Score: reps
  • Open 13.2AMRAP · 10 min AMRAP: 5 Shoulder-to-Overhead 52.5 kg, 10 Deadlifts 52.5 kg, 15 Box Jumps 61 cm
  • Open 13.3 / 12.4AMRAP · 12 min AMRAP: 150 Wall Balls 9 kg, 90 Double Unders, 30 Muscle-ups. Score: reps
  • Open 13.4AMRAP · 7 min AMRAP: 3 Clean & Jerks 60 kg, 3 Toes-to-Bar, 6/6, 9/9 … (+3 each round). Score: reps
  • Open 13.5AMRAP · 4 min AMRAP: 15 Thruster 45 kg, 15 Chest-to-Bar Pull-ups; every 3 full rounds (90 reps) add 4 min. Score: reps
  • Open 14.1 / 11.1AMRAP · 10 min AMRAP: 30 Double Unders, 15 Power Snatch 35 kg
  • Open 14.2 / 15.2Other · Every 3 min for as long as possible: 2 rounds OHS 42.5 kg + Chest-to-Bar Pull-ups, starting at 10/10, +2 reps every 3 min. Score: reps
  • Open 14.3AMRAP · 8 min AMRAP: Deadlifts 10 × 60 kg, 15 × 85, 20 × 102.5, 25 × 125, 30 × 142.5, 35 × 165 kg, after each set 15 Box Jumps 61 cm. Score: reps
  • Open 14.5 / 16.5For Time · 21-18-15-12-9-6-3 Thruster 42.5 kg, Bar-facing Burpees
  • Open 15.1AMRAP · 9 min AMRAP: 15 Toes-to-Bar, 10 Deadlifts 52.5 kg, 5 Snatches 52.5 kg
  • Open 15.1aOther · 1RM Clean & Jerk within 6 min (right after 15.1)
  • Open 15.3AMRAP · 14 min AMRAP: 7 Muscle-ups, 50 Wall Balls 9 kg, 100 Double Unders
  • Open 15.4AMRAP · 8 min AMRAP: 3 HSPU, 3 Cleans 85 kg, 6 HSPU, 3 Cleans, 9 HSPU, 3 Cleans, 12 HSPU, 6 Cleans … (HSPU +3 each round, Cleans +3 every 3 rounds). Score: reps
  • Open 15.5For Time · 27-21-15-9 Row (kcal), Thruster 42.5 kg
  • Open 16.1AMRAP · 20 min AMRAP: 7.5 m Overhead Walking Lunge 42.5 kg, 8 Burpees, 7.5 m Overhead Walking Lunge, 8 Chest-to-Bar Pull-ups
  • Open 16.2AMRAP · Start with 4 min: 25 Toes-to-Bar, 50 Double Unders, 15 Squat Cleans 60 kg; finished → +4 min and 13 × 85 kg, then 11 × 102.5, 9 × 125, 7 × 142.5 kg (each with 25 T2B + 50 DU). Max 20 min. Score: reps
  • Open 16.3AMRAP · 7 min AMRAP: 10 Power Snatches 35 kg, 3 Bar Muscle-ups
  • Open 17.1 / 21.2For Time · 10-20-30-40-50 DB Snatch 22.5 kg, 15 Burpee Box Jump-overs 61 cm between sets (Cap 20 min)
  • Open 17.2AMRAP · 12 min AMRAP: 15 m DB Walking Lunge (2 × 22.5 kg), 16 Toes-to-Bar, 8 DB Power Cleans; every 2 rounds, swap Toes-to-Bar for 16 Bar Muscle-ups
  • Open 17.3AMRAP · By 8:00: 3 rounds of 6 C2B + 6 Squat Snatches 42.5 kg, then 3 rounds of 7 C2B + 5 × 60 kg; each time +4 min for 3 rounds of 8 C2B + 4 × 85 kg, 9 C2B + 3 × 102.5 kg, 10 C2B + 2 × 110 kg, 11 C2B + 1 × 120 kg (max 24 min). Score: reps
  • Open 17.4 / 16.4AMRAP · 13 min AMRAP: 55 Deadlifts 102.5 kg, 55 Wall Balls 9 kg, 55 cal Row, 55 Handstand Push-ups. Score: reps
  • Open 17.5For Time · 10 RFT: 9 Thruster 42.5 kg, 35 Double Unders (Cap 40 min)
  • Open 18.1AMRAP · 20 min AMRAP: 8 Toes-to-Bar, 10 DB Hang Clean & Jerks 22.5 kg (5 per arm), 14 cal Row
  • Open 18.2For Time · 1-2-3-…-10 DB Squats (2 × 22.5 kg), Bar-facing Burpees (Cap 12 min, shared with 18.2a)
  • Open 18.2aOther · 1RM Clean in the time left of the 12 min after 18.2
  • Open 18.3For Time · 2 RFT: 100 Double Unders, 20 OHS 52.5 kg, 100 DU, 12 Ring Muscle-ups, 100 DU, 20 DB Snatches 22.5 kg, 100 DU, 12 Bar Muscle-ups (Cap 14 min)
  • Open 18.4 / 20.3For Time · 21-15-9 Deadlift 102.5 kg + HSPU, then 21-15-9 Deadlift 142.5 kg + 15 m Handstand Walk each (Cap 9 min)
  • Open 18.5 / 12.5 / 11.6AMRAP · 7 min AMRAP: 3 Thruster 45 kg, 3 Chest-to-Bar Pull-ups, 6/6, 9/9 … (+3 each round). Score: reps
  • Open 19.1AMRAP · 15 min AMRAP: 19 Wall Balls 9 kg, 19 cal Row
  • Open 19.2AMRAP · Start with 8 min: 25 T2B, 50 DU, 15 Squat Cleans 60 kg, 25 T2B, 50 DU, 13 × 85 kg; finished → +4 min: 25 T2B, 50 DU, 11 × 102.5 kg; then 9 × 125 kg, 7 × 142.5 kg (each with 25 T2B + 50 DU). Max 20 min. Score: reps
  • Open 19.3For Time · 61 m DB Overhead Lunge 22.5 kg, 50 DB Box Step-ups 22.5 kg on 61 cm, 50 Strict HSPU, 61 m Handstand Walk (Cap 10 min)
  • Open 19.4For Time · 3 RFT: 10 Snatches 42.5 kg, 12 Bar-facing Burpees; 3 min rest; 3 RFT: 10 Bar Muscle-ups, 12 Bar-facing Burpees (Cap 12 min, time includes rest)
  • Open 19.5For Time · 33-27-21-15-9 Thruster 42.5 kg, Chest-to-Bar Pull-ups (Cap 20 min)
  • Open 20.1For Time · 10 RFT: 8 Ground-to-Overhead 42.5 kg, 10 Bar-facing Burpees (Cap 15 min)
  • Open 20.2AMRAP · 20 min AMRAP: 4 DB Thruster (2 × 22.5 kg), 6 Toes-to-Bar, 24 Double Unders
  • Open 20.4For Time · 30 Box Jumps 61 cm, 15 C&J 42.5 kg, 30 Box Jumps, 15 C&J 60 kg, 30 Box Jumps, 10 C&J 85 kg, 30 Pistols, 10 C&J 102.5 kg, 30 Pistols, 5 C&J 125 kg, 30 Pistols, 5 C&J 142.5 kg (Cap 20 min)
  • Open 20.5For Time · Partition as you like: 40 Muscle-ups, 80 cal Row, 120 Wall Balls 9 kg (Cap 20 min)
  • Open 21.1For Time · 1 Wall Walk, 10 DU, 3 WW, 30 DU, 6 WW, 60 DU, 9 WW, 90 DU, 15 WW, 150 DU, 21 WW, 210 DU (Cap 15 min)
  • Open 21.3For Time · 15 Front Squats, 30 Toes-to-Bar, 15 Thruster; 1 min rest; 15 FS, 30 C2B, 15 Thruster; 1 min rest; 15 FS, 30 Bar Muscle-ups, 15 Thruster – all at 42.5 kg (Cap 15 min)
  • Open 21.4Other · Max load for the complex 1 Deadlift, 1 Clean, 1 Hang Clean, 1 Jerk (7 min, right after 21.3)
  • Open 22.1AMRAP · 15 min AMRAP: 3 Wall Walks, 12 DB Snatch 22.5 kg, 15 Box Jump-overs 51 cm
  • Open 22.2For Time · 1-2-3-…-10-9-…-1 Deadlifts 102.5 kg, Bar-facing Burpees (Cap 10 min)
  • Open 22.3 / 25.2For Time · 21 Pull-ups, 42 DU, 21 Thruster 42.5 kg, 18 C2B, 36 DU, 18 Thruster 52.5 kg, 15 Bar Muscle-ups, 30 DU, 15 Thruster 60 kg (Cap 12 min)
  • Open 23.1 / 14.4AMRAP · 14 min AMRAP: 60 cal Row, 50 Toes-to-Bar, 40 Wall Balls 9 kg, 30 Cleans 60 kg, 20 Muscle-ups. Score: reps
  • Open 23.2AAMRAP · 15 min AMRAP: 5 Burpee Pull-ups, 10 Shuttle Runs (7.5 m out and back); +5 Burpee Pull-ups each round. Score: reps
  • Open 23.2BOther · 1RM Thruster from the floor within 5 min (right after 23.2A)
  • Open 23.3AMRAP · Start with 6 min: 5 Wall Walks, 50 DU, 15 Snatches 42.5 kg, 5 WW, 50 DU, 12 Snatches 60 kg; finished → +3 min: 20 Strict HSPU, 50 DU, 9 Snatches 85 kg; finished → +3 min: 20 Strict HSPU, 50 DU, 6 Snatches 102.5 kg. Score: reps
  • Open 24.1For Time · 21 DB Snatches arm 1, 21 Lateral Burpees over the dumbbell, 21 DB Snatches arm 2, 21 Burpees; then the same with 15 and 9 reps – dumbbell 22.5 kg (Cap 15 min)
  • Open 24.2AMRAP · 20 min AMRAP: 300 m Row, 10 Deadlifts 85 kg, 50 Double Unders
  • Open 24.3For Time · 5 RFT: 10 Thruster 42.5 kg, 10 C2B; 1 min rest; 5 RFT: 7 Thruster 60 kg, 7 Bar Muscle-ups (Cap 15 min)
  • Open 25.1AMRAP · 15 min AMRAP: 3 Lateral Burpees over the dumbbell, 3 DB Hang Clean-to-Overhead 22.5 kg, 9 m Walking Lunge (2 × 4.5 m); +3 Burpees and +3 Hang Clean-to-Overhead each round. Score: reps
  • Open 25.3For Time · 5 Wall Walks, 50 cal Row, 5 WW, 25 Deadlifts 102.5 kg, 5 WW, 25 Cleans 60 kg, 5 WW, 25 Snatches 42.5 kg, 5 WW, 50 cal Row (Cap 20 min)
  • Open 26.1For Time · Wall Balls 9 kg 20-30-40-66-40-30-20, 18 Box Jump-overs 61 cm between sets; around the set of 66, 18 Box Step-overs with the med ball instead (Cap 12 min)
  • Open 26.2For Time · 24 m DB Overhead Walking Lunge, 20 DB Snatches (alternating), 20 Pull-ups; 24 m Lunge, 20 Snatches, 20 C2B; 24 m Lunge, 20 Snatches, 20 Muscle-ups – dumbbell 22.5 kg (Cap 15 min)
  • Open 26.3For Time · 2 rounds each: 12 Bar-facing Burpees, 12 Cleans, 12 Bar-facing Burpees, 12 Thruster – first 42.5 kg, then 52.5 kg, then 60 kg (Cap 16 min)

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