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October 21, 2019

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Workout of the day


3 rounds for time of:

400-m run
21 ring dips
2 legless rope climbs, 15 feet

Post time to comments.

At-Home Workout

at home workout

Air squats and elevated push-ups


Comments on WOD 191021

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Juan AcevedoOctober 21st, 2019 at 12:02 am

INTENDED STIMULUS . Oh yeah, a high skill gymnastics fire-breather. This is Helen's brohy gymnastics stepbrother. Like Helen, this is meant to be a medium effort that we really want to push hard so that it kind of turns into a sprint. The dips are not strict, and given the short range of motion, you will be very able to go through them fast. On the rope climbs, the difficulty of the movement might slow you down a tad between reps, but it should not get in the way of your pace. The runs will give you an excellent space for arms and mental recovery, but commit to pushing them. You can. Anytime you have a three-rounder you should use the structure to help you pace. Start at what feels like a conservative pace. To actually keep this pace on your second round, you will need to speed up. Then, in the last round, you know what to do. If modifying the dips today, assist them so that you can keep both a high number of reps and a fast cadence. On the rope climbs tray to maintain the legless aspect of the movement and avoid adding too many reps, we still want this to be a short workout. Have fun, and push those runs! OPTION 1 3 rounds for time of: 400-m run 18 ring dips 2 legless rope climbs, 12 feet OPTION 2 3 rounds for time of: 400-m run 18 ring dips (assist with one foot as needed) 1 leg assisted rope climb, 15 feet 3 modified rope climbs* If you commit to having a solid hollow body throughout the modified pull today, this is a much more challenging option than two leg assisted rope climbs, in terms of grip stamina. OPTION 3 3 rounds for time of: 300-m run 18 ring dips (assisted with both feet) 6 modified rope climbs * Legs anchored

Bryan RosenOctober 21st, 2019 at 12:23 am

Warm-up for 191021: GENERAL WARM-UP 2 rounds of: *First round / second round 10-m high knees / 10-m butt-kickers 100-m jog / 100-m run 10 ring rows / 5 strict pull-ups 10 PVC pass-throughs / 10 push-ups SPECIFIC WARM-UP Rope climb 2 sets of 6 reps of a rope row to chest 5 foot locks + standing up (use box if needed) 2 descents from the top using feet Build-up - EMOM 10 Odd minutes: Ring dip Set 1: On boxes, 10-second support + 3-second negative + 3-second hold in bottom of dip Set 2: 5 reps of strict dips or jumping dips on boxes Set 3: 5 reps of strict dips of jumping dips on rings Set 4: 2 sets of 2 leg swings + 1 kipping ring dip Set 5: 5 ring dips Even minutes: Legless rope climb Set 1: 3 pull-to-stand rope climb Set 2: 2 sets of 1 one pull for max. height Sets 3-4: 1 Negative rope climb (use legs to ascend) Set 5: 1 legless rope climb to 15 ft. or attempt Practice round 100-m run 5 ring dips 1 legless rope climb (or variation)

Steven ThunanderOctober 21st, 2019 at 12:33 am

Globo scale: as most Globo don't have ropes, we have three options. 1. You can do 6 strict towel pullups per each rope climb. 2. You can do 3 one hand pullups per side, the other hand on the wrist of the arm pulling. 3: 21 strict knee raise chinups. If you dont have rings, see if you can use a TRX or similar appratus for your dips. If you don't have rings or a trx, do 21 weighted bar dips. Subs for running are 500m row or 27 calorie assault bike. If using a treadmill use a slight incline. Globo wod example: 3 rft 400m run (1/4mile) 21 weighted bar dips (20/15lb dumbbell, dip belt, or weighted vest) 21 strict chinups, with a knee raise.

Chris SinagogaOctober 21st, 2019 at 12:45 am

Champions Club Scaling Notes: RANT: Something like this should jump out to you as a sprint-type thing. 5 rounds, or 30/3 reps would make it a little more in that Just A Workout range. But if you have the capacity to go fast enough on a run where you can't talk when it's done, then I would scale this thing so your lungs will be the limiting factor. I SHOULD TRY THIS AS RX'D IF: I can go sub-11 (for guys, at least). I really think sub-10 should be the marker though FIRST TIME WITH CROSSFIT VERSION: sub push-ups for ring dips, and spend about 1 minute at a pull-up bar doing something that resembles hanging or pulling. This will not be a sprint, try for under 18 minutes. GROUP VERSION: For dips I would do the following order of subs: bar dips, ring push-ups, bar hold, push-ups. Regular climbs subbed for rope climbs. People that can't would do the lay-downs. INJURY VERSION: Themes: sprint, pushing, locomotion, pulling, gymnastics. Again, with an injury it's hard to hit a sprint intensity sometimes, so I'd try to pick 2 exercises you can do instead of 3; one of them high reps and one of them low reps. Go for 20 minutes. WARMUP: Jump rope Ring hold Handstand Lunge Insert thing you suck at GENERAL FEAR LEVEL: 8. 2 heavy squat cleans instead of rope climbs would make this a 9.

Hussein HijaziOctober 21st, 2019 at 6:35 am

400m curve treadmill 21×Assisted Dips (50kg) 12xAssisted Pull ups (50kg)

Hussein HijaziOctober 21st, 2019 at 6:36 am

18m 43s

Hussein HijaziOctober 21st, 2019 at 6:36 am

18m 43s

Sebastien FitzpatrickOctober 21st, 2019 at 9:36 am

12:02 Rx Kept it up a bit more than usual on the runs, ring dips went surprisingly well for me at 7/7/7 or 8/7/6, lastly the first rope climb was always easy, the second was was sketchy no matter the rest I took.

Mike AndridgeOctober 21st, 2019 at 10:37 am

Scaled to 3 rnds 400m run 21 strict ring dips 10 false grip ring pull ups with knees slightly bent 14:41 m/49/175

Jake MolhoekOctober 21st, 2019 at 11:02 am

400m run 21 dips 15 pull ups assisted since I don’t have a rope 17:22 M/29/285lbs

Matthew LetarteOctober 21st, 2019 at 12:12 pm

16:04 400m on Assault runner 1:55/1:55/2:03 21 strict full ROM bar dips 21/12-9/8-6-4-3 16 pullups alternating sides (pull R, pull L) 12-4/8-4-4/6-4-4-2 1 - 2:07/1:50 2 - 2:33/2:39 3 - 2:46/4:06 Died pretty hard the last round

Eric O'ConnorOctober 21st, 2019 at 1:01 pm

This workout looks a bit like "Helen" but I anticipate it to take a little longer and I expect there to be more of a need for rest breaks due to muscular fatigue. Here are some scaling thoughts: Run: If an athlete cannot complete 400 meters in under 2:30 or if the overall volume is too aggressive, I will consider scaling the distance of the run today. Ring Dip: I consider the overall volume to be relatively high, but achievable when arranged in this fashion. I will prioritize preserving the movement function, therefore I will not modify the movement to a push-up variation. I will look to utilize a variation of this movement that will all the athlete to achieve at least 10-15 reps on the initial attempt. I know many of my athletes will need a movement modification to keep the quality high and the range of motion legit. For athletes that cannot perform dips, I will provide three main movement modifications for the day. Option 1 will be a band-assisted dip and option 2 will be to ring dips with legs straight and feet on the floor in front of the body. Option 3 will be a jumping ring dip. I typically don’t love this movement modification, but being that I believe the goal is to move relatively fast today, I will have this be an option. Along with all the movement modification I will reduce reps as needed. Legless Rope Climbs: I consider the volume to be reasonable but I still know that many of my athletes will need to modify the movement. 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 utilize the legs and once making contact with the floor, finish off the movement by performing the negative phase the lying-to-standing drill. Being that I believe the stimulus is to push the pace a little bit today, I will also allow athletes to use their legs throughout the duration of the movement.....but I might add an extra rep if they do so. 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 5-10 second rope hang 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 variation with a straight body position and no leg assistance can be very difficult while a performing this variation with bent legs utilizing lower body assistance can decrease the difficulty.

Jim RixOctober 21st, 2019 at 1:03 pm

Scaled to 10 Tarzan pull-ups vice rope climbs 12:56 Pretty happy, after dong the sumo DL last night.

Michael ArkoOctober 21st, 2019 at 1:08 pm

Subbed 21 L pull-ups in place of 2 rope climbs 17:37 Very unimpressed with myself today.

Hendrik BünzenOctober 21st, 2019 at 1:39 pm

13:01 rx’d

Steve DayOctober 21st, 2019 at 3:35 pm

16:03 Had to use legs on last round of rope climbs

Nicole DeaverOctober 21st, 2019 at 3:56 pm

13:55 3 Rds 400m run 21 dips (btwn stools) 21 Knee raised chin-ups

Jeffrey HowardOctober 21st, 2019 at 4:13 pm

16:44, subbed 4 8ft legless ropeclimbs from seated for 2 15ft legless ropeclimbs.

Clay SimmondsOctober 21st, 2019 at 4:35 pm

Do my workouts at a globo gym. Time: 15:04. Assault runner (400m) Bar dips( full rom ) Rope pull-ups (brutal)

Jacob CramOctober 21st, 2019 at 5:16 pm

11:45 subbed 30Cal Airdyne and 3 seated legless rope climbs to 8 ft ceiling

Scott MacArthurOctober 21st, 2019 at 6:07 pm

Mod at home 400m run 21 pushups 15 pullups 11:27

Fl oROctober 21st, 2019 at 7:11 pm

Rds of 400m run 21 strict ring dips (muscle up to 11 dips / muscle up to 10 dips) 4 common rope climbs to 18 feet 18min straight

Coastie NickOctober 21st, 2019 at 8:20 pm

13:28 Subbed 3 x 11-ft legless rope climbs from kneeling

Stacey ThompkinsOctober 21st, 2019 at 9:18 pm

M/45/6'2"/180# Modified to 3 RFT 400m run 21 ring dips 20 inverted barbell rows 12:12

Brian LouchisOctober 22nd, 2019 at 2:28 am

Good work Stacey

Brian LouchisOctober 21st, 2019 at 9:24 pm

11:56 Rx

Matt ZeroOctober 21st, 2019 at 10:00 pm

Bar dips with 25# 15 bent knee chin ups 10:52

Shaun StapletonOctober 21st, 2019 at 10:11 pm

34/M/195/5’9 3 rounds: 400m run 21 ring dips 12 towel pull ups 13:45

Matthew HiceOctober 21st, 2019 at 10:17 pm

12:52, subbed 21 towel pull ups for rope climbs

Tripp StarlingOctober 21st, 2019 at 10:33 pm

3 RFT 400m run 21 ring dips 2 Seated rope climb on 7' rope Rope came untied in second round, modified on the fly to 5 ring pull ups holding one ring. Probably didn't scale the rope the best today. 12:07

Antonio LarcoOctober 21st, 2019 at 10:45 pm

11:42 rx

Shane AziziOctober 21st, 2019 at 10:46 pm

15:18 Rx

Robert CasselsOctober 21st, 2019 at 10:53 pm

17:00 rx

Marlies SeverynOctober 21st, 2019 at 11:20 pm

Banded (white one) ring dips, regular 15’ rope climbs. 19:10. Ring dips took forever. At least my 400m time is consistent- slow lol.

Jesse MontagninoOctober 22nd, 2019 at 1:16 am

14:57 2/1/1 legless

David SmithOctober 22nd, 2019 at 2:53 am

Scaled/modified. Equipment set up makes running and weights difficult (globo probs) also I can’t do legless rope climbs anyway. Haha 3 RFT 500m row 21 bar dips 8 pull ups 13:20

Randy SigmanOctober 22nd, 2019 at 5:27 am

17:43 Skierg 500m Blue band ring dips 2 rope climbs 12’

joseph griffinOctober 22nd, 2019 at 12:39 pm

28:31 400m run 21 ring dips 2 single arm pull-ups Grip sucked on the pull-ups Really not any good on the rings either, but getting better.

Amedeo Alessio CereaOctober 22nd, 2019 at 1:44 pm

16:46 Rx First time legless rope

Hank McKibbanOctober 22nd, 2019 at 5:23 pm

14:01 (500m row, 12+’ rope climbs)

Viktor WachtlerOctober 22nd, 2019 at 7:03 pm

Subbed, scaled 3 rounds 200 single-unders 21 ring dips 2 4m (13feet) legless rope climbs 11:30 43/1.78m/75kg

Alex PhamOctober 23rd, 2019 at 11:32 am

23:53 21 Bar dips unweighted 21 strict knee raise pullups

Jon WilsonOctober 23rd, 2019 at 4:52 pm

12ft rope with legs All els rx’d 13:50

Giuseppe PetrilloOctober 23rd, 2019 at 7:53 pm

12:26 rx

Jade TeasdaleOctober 23rd, 2019 at 9:24 pm

400m run 15 strict ring dips 2 leg less rope climbs Round 2 my shoulder would twinge on the occasional dip. So I got 10 on the 2nd round and then, finished that round w/ SHSPU. The last round I did 21 push ups. Time: 17:00 I had to redesign the WOD midway! 😂 The runs are feeling stronger though! Better late then, NEVER! ;)

Jade TeasdaleOctober 23rd, 2019 at 9:25 pm

The shoulder twinged in the top position when I rotated my hands out. Elbows Forward! Front Support!

Troy BruunOctober 23rd, 2019 at 10:42 pm

3rds: 10:28 400m Run 21 Ring Dips (toe taps) 2 Legless RC (~12ft)

Chase HilandOctober 28th, 2019 at 8:28 pm

M/34/5'10"/190 Rx'd 9:59

Adam KingOctober 29th, 2019 at 5:11 pm

Completed 2019-10-29 400m run, 21 bar dips, 15 pullups 21:40

Jeff ChalfantNovember 11th, 2019 at 8:51 pm

15:27 - I suck at running and ring dips. Subbed 2x12’ legless climb from seated with controlled descent each round. Rested 20-30s before the last round to try and run faster just so I wasn’t just jogging. Broke ring dips 6-5-4-3-2-1 the first two rounds then it fell apart after the 3rd set of 6. 188lbs/69.5”/lvl40

Cy AziziNovember 17th, 2019 at 5:41 pm