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Workout of the Day


5 rounds for time of:

21 back squats
1 legless rope climb, 15 ft.

♀ 95 lb. ♂ 135 lb.

Post time to comments.

Compare to 190204.

It’s the Insulin Resistance, Stupid: Part 2


Prof. Tim Noakes describes Gerald Reaven’s research on the carbohydrate metabolisms of patients with coronary heart disease (CHD), which demonstrated patients with hypertriglyceridemia were more likely to be insulin resistant. Noakes also highlights a series of studies conducted by Reaven and colleagues that explored the effects of high- and low-carbohydrate diets on blood triglyceride concentrations — studies that ultimately revealed the American Diabetes Association’s high-carb, low-fat dietary recommendations may have been increasing diabetics’ risk of CHD.

Read MoreIt’s the Insulin Resistance, Stupid: Part 2

Comments on 190718


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Doug Brubacher
May 20th, 2021 at 3:08 am
Commented on: 190718

CFWUx2 10*20kg 10*40 5*60 2*60


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Manchild Manchild
December 21st, 2019 at 4:09 pm
Commented on: 190718

3 rounds, on MaxRack, and subbed 15 pull-ups for climb


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Matthew Aukstikalnes
October 31st, 2019 at 6:12 pm
Commented on: 190718

20 minutes of back squats and strict pull-ups in our work fitness center.

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Kury Akin
October 1st, 2019 at 2:27 pm
Commented on: 190718

20:43 BS@45kg, 15 rope grip pull ups. Squats in 2 sets each round, pulls in 3 sets each round.

Prev. 26:41 FS@45kg, 15 rope grip pull ups.

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Chase Hiland
September 10th, 2019 at 9:26 pm
Commented on: 190718


Rx'd 12:45

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John Campion
August 12th, 2019 at 11:07 am
Commented on: 190718


8 strict towel pull-ups per rope climb


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Jeff Chalfant
August 11th, 2019 at 9:41 pm
Commented on: 190718

20:30 with camping scaling on 8/8

5 rounds for time:

21 front/back squats with 50lb dumbbells

9 dB rows left arm (with fat grips on ‘em)

9 dB rows right arm

That sucked! Shouldn’t have done this without at least one meal first!

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Cy Azizi
August 9th, 2019 at 4:06 pm
Commented on: 190718


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Mike de Graauw
August 4th, 2019 at 4:47 pm
Commented on: 190718


Subbed 3 ea lying to stand rope climbs for 1 ea legless rope climbs

Else RX


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Mike Scott
August 3rd, 2019 at 4:40 am
Commented on: 190718

18:20 - Scaled to 4 rds of 21 BS @ 115# and 7 L-pulls. Compare to was 18:28 but not sure if I used underhand grip on L-pulls last time like I did this time.

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Morgan Greene
August 1st, 2019 at 11:49 pm
Commented on: 190718

subbed one arm ring PUx15 reps for 1 legless rope climp


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Christopher Voght
July 31st, 2019 at 1:45 am
Commented on: 190718


5 rounds for time of:

21 back squats

1 legless rope climb, 11 ft. Rope, From knees

115 lb.


9:06 on 20190211, same scale

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Alejandro Rios
July 30th, 2019 at 1:00 am
Commented on: 190718


@135 and 12ft legless rope climbs.

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John Doody
July 27th, 2019 at 1:58 pm
Commented on: 190718

13:24- 24 second PR

Last time took bar from rack. Cleaned bar from floor this time: 13:48 -last time

Same mod: 8 towel pull-ups per rope

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Randy Sigman
July 26th, 2019 at 4:15 am
Commented on: 190718

13:37 (2rope climb, 75# lunges)

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Jesse Montagnino
July 26th, 2019 at 2:27 am
Commented on: 190718

9:10 rx

4:10 improvement from feb



Minute and a half longer, but added 20 lbs to squat (55lb)

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Tomi Krznar
July 23rd, 2019 at 8:54 am
Commented on: 190718

after 2 days rest

@ 60 kg sq / 3 rope lay to stand


legs smoked, happy with my output today

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Coastie Nick
July 22nd, 2019 at 7:53 pm
Commented on: 190718


Modified for equipment constraints as follows:

No rack, so all squats were cleaned and pressed to my shoulders from the floor. 135#.

Rope only goes to 11’. 2 legless climbs per round from sitting position.

Beat last time by 3:31 using same modifications.

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Hank McKibban
July 22nd, 2019 at 10:47 am
Commented on: 190718

12:40 (w/2x seated/legless 8’ rope climbs)

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Hank McKibban
July 22nd, 2019 at 10:48 am

190208 - 12:53 rx

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Viktor Wachtler
July 21st, 2019 at 3:43 pm
Commented on: 190718

Subbed 2x20kg kettlebells+14-15kg backpack squats. Did 2 & 3 sets.

8 horizontal climbs and pull-ups on a bar/ rope climb.



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Claire Fiddian-Green
July 21st, 2019 at 1:59 pm
Commented on: 190718

14:32. Back squats Rx, last two sets broken into 9,7,5. Garage where rope hangs is too hot so for the rope climb I subbed 10 strict horizontal ring rows pronated grip each round. Completed 07/21/2019.

Compare to 15:05 with unbroken back squats and two rope pulls. My back squats felt weaker than the compare to. Not sure if that’s because we’ve been doing fewer squats in the WODs or because this is my 5th straight day of working out (or another reason entirely).

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Claire Fiddian-Green
July 21st, 2019 at 2:47 pm

Rested 44:00 then completed 2K row from 190720. Results posted there.

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Matt Zero
July 20th, 2019 at 2:27 pm
Commented on: 190718


Subbed 15 CG pull-ups for rope climb

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Donald Anthony
July 20th, 2019 at 6:43 am
Commented on: 190718

5 rounds for time

21 reps back squat 135 lbs

21 toes to bar

Time: 19:06

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Mike Andridge
July 19th, 2019 at 12:11 pm
Commented on: 190718

Helen-scaled to 35# american kbs/strict pull ups


took the dog for a walk/jog


scaled today's wod

3 rnds

21 bs @ 115

6 strict chin ups


Did heavy back squats on wed night.....7/17/19


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Byron Hills
July 19th, 2019 at 4:24 am
Commented on: 190718


Subbed seated legless rope climb to 9’ in garage

Broke squats into 2-3 sets/round

Could have pushed it harder

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Colt Duppen
July 19th, 2019 at 3:26 am
Commented on: 190718

5 Rounds

21 back squats (115 lb.)

1 legless rope climb, 15 ft.


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Js Smith
July 19th, 2019 at 12:35 am
Commented on: 190718

Modified (wrist) & scaled to 5r/t

21 zercher squats, 55#

5 lay-to-stand rope climb


Hadn’t done zerchers since school. They felt sooo weird! Haha.

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Js Smith
July 19th, 2019 at 12:06 pm

Note for self: rested 30 min then did a modified version of 190717, results there.

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Nicole Deaver
July 19th, 2019 at 12:21 pm

Another double day nice work!

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Jacob Cram
July 19th, 2019 at 12:27 am
Commented on: 190718

12:48 subbed 2 legless climbs from seated to 8ft ceiling in garage (basically rx)

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Michael Bishop
July 18th, 2019 at 11:42 pm
Commented on: 190718

Scale down two sets of 15 squats instead of 21 squats

6:29 faster then last time thanks to doing everything on the same floor

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Nathan Michael King
July 18th, 2019 at 11:40 pm
Commented on: 190718

9:26 RX

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Shane Azizi
July 18th, 2019 at 11:01 pm
Commented on: 190718

11:51 Rx

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Joseph Amaya
July 18th, 2019 at 10:54 pm
Commented on: 190718

5 rounds for time of:

21 back squats

6 towel pull ups

♂‚ 95 lb.


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Laura Echeverri
July 18th, 2019 at 10:43 pm
Commented on: 190718

21 back squats 50 lb

6 towel rows

Tine 12:08

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Tripp Starling
July 18th, 2019 at 10:42 pm
Commented on: 190718

5 RFT of:

21 back squat 115#

3 toenail assisted ring muscle ups


Did squats in 11/10 first and last round and 7/7/7 round 2,3 and 4

Rmu for quality

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Tripp Starling
July 19th, 2019 at 12:54 am

Jackie: back squat at 65# and 3 rope climb lying to standing 12:30

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Stacey Thompkins
July 18th, 2019 at 9:54 pm
Commented on: 190718


Scaled to 115# BS and 3 lay to stand rope climbs per ascent 9:39...15 seconds faster than last time also made up yesterday's wod prior to this results posted there

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Troy Bruun
July 18th, 2019 at 9:25 pm
Commented on: 190718

5rds: 8:05

21 BSQT (95)

1 Legless R.C. 12 ft

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John Clarke
July 18th, 2019 at 7:41 pm
Commented on: 190718

5 rounds:

21 Back Squats - 95lbs

5 pullups w/30 lb dumbbell


190204 - 12:25 - 75lb Front Squats; 5 pullups w/30lb dumbbell

This has to be the first time HQ has repeated a cycle, right?

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Vincent Dahlqvist
July 18th, 2019 at 6:05 pm
Commented on: 190718

16:45, scaled to 10 reps single ring pull-ups each round

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Lucas Allan
July 18th, 2019 at 5:58 pm
Commented on: 190718


9:13 (5 rounds: 21@135 from floor + 2x12 ft legless rope climbs)

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John Rodrigues
July 18th, 2019 at 5:24 pm
Commented on: 190718

Good day dear all

Time 15:27

21 Back squats 176 lbs / 80kg

5 strict pull each arm. Because in my Academy GYM does not have Rope.


You all have a great day!

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Nicole Deaver
July 18th, 2019 at 5:07 pm
Commented on: 190718


5 Rds

21 back squats (95#)

5 L- sit rope pull-ups

Compare to: 11:43

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Js Smith
July 19th, 2019 at 12:52 am

You cut 5 minutes off the last 2 WODs??? Wow!! Good on ya!! 👍🏼

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Nicole Deaver
July 19th, 2019 at 12:23 pm

☺️ thanks! Although the T2B one was probably just because I had the bar to myself this time.

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Gordon Lee
July 18th, 2019 at 4:38 pm
Commented on: 190718

5 rft

21 backsquats 95lbs

8 alternating single hand chinups


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Jonata Ferreira
July 18th, 2019 at 4:28 pm
Commented on: 190718

Since I have only two 40lbs dumbbells, I’ll increase the reps for the squats to 32 and do pull-ups on the door.

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Zack Marck
July 18th, 2019 at 4:18 pm
Commented on: 190718

11:30.... 225lb squats

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Didier Rios
July 18th, 2019 at 3:53 pm
Commented on: 190718

5 rounds for time of:

21 back squats

1 legless rope climb, 15 ft.

♀ 95 lb. ♂‚ 135 lb.

Rx: 11:30

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Nicholas Scott
July 18th, 2019 at 3:50 pm
Commented on: 190718


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Chris Smith
July 18th, 2019 at 3:35 pm
Commented on: It’s the Insulin Resistance, Stupid: Part 2

If I'm reading this portion correctly:

"A subsequent study seven years later (18) confirmed all these findings. It added the additional finding that the stable blood triglyceride concentrations in persons all eating the same diet was predicted by differences in their levels of insulin resistance, which determined their insulin responses to carbohydrate ingestion. Once again, obesity did not predict any of these relationships."

Then obesity did not help predict the level of insulin resistance that would be at the level of IRS. Meaning - I can't just use bodyweight/bodyfat % as an indicator of what my level of insulin sensitivity is.

If they are not a T2DM, how can someone easily identify what their Insulin Sensitivity levels are?

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Timothy Noakes
July 18th, 2019 at 6:34 pm

Correct. There is a well-described condition of insulin-sensitive obesity. It is a very different condition from insulin-resistant obesity. I am sure we will come to review it as this series progresses. The key difference between these 2 conditions is the nature of the adipose tissue.

The simplest markers of the level of insulin resistance is the triglyceride/insulin ratio. In short, the lower the fasting blood triglyceride concentration is below 1mmol/L the better - no one want a value above 1mmol/L if at all possible - and a fasting insulin concentration needs to be below 6μU/ml or 43 pmol/l for long term health. We are taught that the "normal" range is up to 4-times higher than these values. But colleagues with decades of experience of treating patients with insulin resistance tell me that those whose fasting insulin concentrations are higher than this are likely to develop the complications of IR over decades.

My point is that keeping the 24-hour insulin concentration as low as possible is one of the best way to ensure long-term health.

The other marker that is helpful is the HbA1c %. Again values below 5.5% should be the goal of those with insulin resistance

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Michael Arko
July 18th, 2019 at 2:09 pm
Commented on: 190718


5 rounds

21 back squats, 100lbs

9 L-pull-ups



5 rounds

21 back squats, 95lbs

10 close-grip pull-ups


Today's structure was a little more challenging, but I am feeling a lot more fatigued. Oh well...

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Daniel Shepard
July 18th, 2019 at 2:00 pm
Commented on: 190718

10:25@115 squat

8 towel pullups

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Jim Rix
July 18th, 2019 at 1:20 pm
Commented on: 190718

Scaled to 5 RFT of

21 back squats, 3 rounds at 105, 2 at 115#

8 Tarzan pull-ups


190204: 11:27, with 2 rounds at 95 and 3 at 105#

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Derrick Bass
July 18th, 2019 at 1:18 pm
Commented on: 190718

Total 13:08

1- 2:14

2- 3:15

3- 2:31

4- 3:05

5- 2:03

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Sebastien Fitzpatrick
July 18th, 2019 at 12:34 pm
Commented on: 190718

12:40 Rx (1:40 slower than last time)

First 3 rounds were unbroken like last time, then 12/9 and 9/3/9. It felt so much harder than last time.

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Sebastien Fitzpatrick
July 18th, 2019 at 7:55 pm

Anyone else slower every workout this cycle than in February?

I most certainly was.

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Steve Day
July 18th, 2019 at 10:17 am
Commented on: 190718


8 alternating single arm pull ups ilo rope climbs

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Brendan Mullan
July 18th, 2019 at 8:33 am
Commented on: 190718


21 back squats @ 60kg

5 towel pull ups

12.09 min

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Hendrik Bünzen
July 18th, 2019 at 7:33 am
Commented on: 190718

11:23 rx’d

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jr Wild
July 18th, 2019 at 6:27 am
Commented on: It’s the Insulin Resistance, Stupid: Part 2


written like a detective story... and very interesting.

A minor typo that reverses the meaning:

5. Blood triglyceride concentrations increased on a very high-fat, low-carbohydrate diet (85% and 0%, respectively).

Should ne high-carb low-fat

Previously on the page, 0% carbohydrate diet is actually 17%.

The real issue please: are the elevated TAG's due to stimulation of high insulin or are they due to liver's insulin command resistense? In a way, are VLDL regarded as "moving storage" or is the liver just facing too much glucose / energy pouring in?

Rgds JR

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Timothy Noakes
July 18th, 2019 at 6:40 pm

You are quite correct. That is an error. I probably read the article 15 times in its preparation and just did not see it. Apologies.

Reaven clearly showed that insulin is the driver of liver VLDL (triglyceride) production (as shown in the figures and confirmed even more convincingly in his second paper on the topic). The insulin is elevated (obviously) by the high carbohydrate diet. I would suspect that the aim is to remove glucose from the blood stream as quickly and as effectively as possible. The problem is that triglyceride also accumulates in the liver causing Non-Alcohol Fatty Liver which in turn is associated with the development of the other lipoprotein abnormalities (besides hypertriglyceridemia and hyperinsulinemia) that are linked to arterial damage including of the coronary arteries.

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July 19th, 2019 at 9:36 am

Hi JR, in response to your question "are the elevated TAG's due to stimulation of high insulin or are they due to liver's insulin command resistense?" I'd answer the following:

it's my understanding that elevated fasting TGs are best understood in an adipose-centric rather than hepato-centric manner.

Simply put, hyperinsulinemia messes up the adipocyte's fine tuned release of fat (lipolysis) such that 'at rest' (i.e. fasting levels), triglycerides levels are abnormally elevated.

What happens to the adipocyte to explain this? One convincing explanation is that it's failure to expand sufficiently (or when it's reached maximal expansion, i.e. maximal hypertrophy) means that it must rid itself of the mounting fatty acid burden and can no longer afford to do it in the 'drip drip', lower level pulsatile manner that allows normal fasting triglyceride levels. Rather, it must release its fat burden in a continuous, somewhat uncontrolled manner (hence the high fasting TGs).

You may find episodes 1 https://www.breaknutrition.com/breaknutrition-show-episode-1/, 2 https://www.breaknutrition.com/breaknutrition-show-episode-2-guest-speaker-gabor-erdosi/ and 5 https://www.breaknutrition.com/episode-5-enlarged-adipocytes-overloaded-lipids-lead-insulin-resistance/ of my podcast with Gabor Erdosi interesting in this regard



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Eric O'Connor
July 18th, 2019 at 3:07 am
Commented on: 190718

My legs are sore just thinking about this one! Here are some thoughts on scaling:

Back Squats- I consider the load to be light and the volume to be fairly high today. As a general guideline, I will coach most of my experienced athletes to utilize a load where at least the first 3, if not all, rounds are completed unbroken. For my new or de-conditioned athletes, I will scale the reps per round based on the athlete’s capacity and reduce the weight to allow for unbroken sets and sound mechanics.

Legless Rope Climbs- I consider this to be a relatively low number of rope climbs for higher level athletes but I know that a fair portion of my clientele will need to scale this movement. For today, I will look to have my athletes complete either the same variation from 190204 or a more difficult rope climb modification if capacity has significantly increased. For some of my athletes, I will be able to have them attempt to climb the rope as high as possible, in a legless fashion, before transitioning to utilizing the legs to complete the ascent. On the descent, this athlete can utilize the legs and once making contact with the floor, finish off the movement by performing the negative phase the lying-to-standing drill.

For athletes that cannot climb the rope and I will utilize a combination of rope hangs and lying-to-standings or rope rows. For example, for each rope climb, complete a 0:10 rope hang (or attempt) and 1 lying-to-standing or 5 rope rows. For the lying-to-standings and rope rows, I can have my athletes modify their body position to increase or decrease the demand of the movement. Performing these variations with a straight body position and no leg assistance can be very difficult while performing this variation with bent legs utilizing lower body assistance can decrease the difficulty.

This movement can be scaled further by starting in a seated position on a box, and pulling to a standing position.

Equipment Restrictions- If you are performing this workout in a facility without access to a rope, consider modifying this movement to some sort of “hand-over-hand” upper body pulling movement, if possible. This can be accomplished by utilizing a sled pull variation or performing a similar movement with a ring strap attached to a kettlebell to drag for approximately 30 feet each round. Towel pull-ups have been the classic substitution and can also be a great alternative. I would personally opt towards a “hand-over-hand” movement because pull-ups have just been completed 2-days ago.

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David Cowan
July 21st, 2019 at 6:52 pm

thanks Eric!

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Kyungtaek Kang
July 18th, 2019 at 3:05 am
Commented on: 190718

안양공식인증지부 크로스핏힘

8:34 강경택 45세/180cm/90kg with 재빈

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Juan Acevedo
July 18th, 2019 at 1:43 am
Commented on: 190718


This is meant to make your legs burn madly. Keep that very present in your mind. The load on the squats is meant to be light so these can be performed fast and so that strength is never an issue. The number of repetitions is high so that your muscle and cardiovascular endurance will be greatly challenged. Similarly, there is only one legless rope climb per set, so this movement provides a break between the sets of squats while allowing you to keep moving. This will become acidic and metabolic pretty fast -i.e. sweaty and burny. Even though the rx load might seem light, I encourage you to choose a light load for you, so that this is a fast workout. Choose a modification of the rope climb that preserves the pulling stamina piece but also the speed. This workout should be closer to 10 minutes than to 15. Today mix and match your options!


OPTIONS for Back Squats

OPTION 1 (15%): 21 reps at 115lbs/80lbs or 18 reps at 135lbs/95lbs

OPTION 2 (25%): 21 reps at 100lbs/70lbs or 15 reps at 135lbs/95lbs

OPTION 3 (35%): 21 reps at 85lbs/60lbs or 13 reps at 135lbs/95lbs

OPTIONS for Rope Climbs

OPTION 1: 12-ft legless rope climb or 3/3 rope pull-ups

OPTION 2: 15-ft leg-assisted rope climb or 3/3 box rope pull-ups

OPTION 3: 5/5 jumping rope pull-up

If no rope available: 15-ft legless = 5 towel pull-ups, 12-ft legless = 4 towel pull-ups. For options 2 and 3, assist towel pull-ups with band or leg.

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Bryan Rosen
July 18th, 2019 at 12:53 am
Commented on: 190718

Warm-up for 190718:


2 rounds:

1 minute of rowing

30 seconds of GHD hip extensions

30 seconds of jumping jacks

30 seconds of goblet squats


Rope climb

2 sets of 6 reps of a rope row to chest

2 sets of 3 of rope hang to high knee raise

3 rope wrap and stand

1 rope climb to 15 ft.

1 rope legless rope climb to 15 ft. or attempt

Back squat

Perform 5 reps of each step with an empty barbell:

- 1/4 back squats

- 1 & 1/4 back squats with pauses

> Pause for 2-sec at bottom of squat and at just above parallel before squatting to the bottom again

- Back squats



Odd: 30 seconds of rope climb practice

Even: 4-3-2-1 back squat, increasing in load

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John Rodrigues
July 18th, 2019 at 12:05 pm

Hey Bryan, good morning

I hope you are doing well.

Please, what is the meaning 15ft? I did not get that.


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Bryan Rosen
July 18th, 2019 at 1:50 pm

Hi John

15 ft = 15 feet which is the rx or standard full rope climb height. So I’m saying do a full rope climb :)

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John Rodrigues
July 18th, 2019 at 2:06 pm

Roger that!

In my GYM unfortnatelly does not have rope but I will do towel pull up.


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Steven Thunander
July 18th, 2019 at 12:42 am
Commented on: 190718

Globo Scale- as most Globo gyms and most garages do not have ropes, we are subbing either 8 strict towel pullups or 8 alternating single arm pullups/chimps with one arm on the bar, the other on the wrist of the arm pulling. Scale from here. If in a gym with no barbell do 21 front squats with the dumbbells 50/35lb per round.

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Steven Thunander
July 18th, 2019 at 1:45 am

Chinups, not chimps... ;)

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Nathan Hutcheson
July 18th, 2019 at 1:52 pm

Yes, I was indeed wondering if there was some special chimpanzee version lol

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Thomas Finklea
July 19th, 2019 at 5:31 am

Couldn’t have over analyzed it better myself , thanks!

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Chris Sinagoga
July 18th, 2019 at 12:41 am
Commented on: 190718

Champions Club Scaling Notes


Upon clicking the Compare-to link, I realized I was asked not to use the Son of God’s name in lieu of other choice swear words. As a product of the Catholic school system my entire life, I would like to bring up one of my favorite Bible verses:

"Let not him who bends his bow bend it, Nor let him rise up in his scale-armor; So do not spare her young men; Devote all her army to destruction.” — Jeremiah 51:3

As you are clearly aware, Jeremiah is warning us about the combination of rope climbs and back squats. As we bend at the hips, one of the most common faults we’ll see in the back squat is the bowing of the spine into overextension. And overzealous athletes would look at 1 rope climb per round and assume they need to add a weight vest to make it a worthwhile workout. But Jeremiah suggested we devote all the molecules in our central nervous system to make sure the spine is not compromised in either movement, thus resulting in a very midline-demanding workout.

I SHOULD TRY THIS RX’D IF: I can go unbroken on the first 3 rounds of back squats. And obviously do legless rope climbs.


Strength — up the weight and down the reps, and maybe add a rope climb each round

Stamina — as is

Endurance — up the weight a smidge and do 8 rounds of 12 back squats and 1 rope climb. Or do front squats if the rack provided too much rest

Flexibility — lower on squats, or adjust the stance (closer is more demand on ankles and wider is more demand on hips


Coordination — breathing! Can you brace and breathe at the same time?

Accuracy — unlimited rest between rounds and try to do each round in the same time frame

Agility — quick out of the bottom of the squat

Balance — shoes off on squats, focus on the arches

GROUP VERSION: ropes shouldn’t be a problem because it’s only 1, but we could have some of the group start on the rope and some start on the squats. Pull-ups could also be a sub. Front squats might not be a bad idea if you think the weight will be too heavy co clean and jerk onto your back


Jump rope — always

Handstand — overhead prep

Squat — obvs

Hollow hold — prep for not overextending on squats

[insert thing you suck at]

(cool-down might be more important on this one, though)


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