6 rounds for time of:
2 rope climbs
10 ring dips
12 GHD sit-ups
Post time to comments.
Scaling:
Each round should be fast and nearly unbroken. Modify the exercises and reduce reps to allow you to maintain intensity throughout the workout.
Intermediate Option:
6 rounds for time of:
1 rope climbs
7 ring dips
9 GHD sit-ups
Beginner Option:
4 rounds for time of:
2 assisted rope climbs
10 assisted dips
12 AbMat sit-ups
Comments on 210331
60 Comments
CFWUx2
15:17
AMRAP 20 of:
7 pull-ups
7 ring dips
7 KTEs
4 1/3 rounds + 5 ring dips
20:03
No long rope available, so I used 6 laying to standing rope climbs per round. Everything else was Rx'd.
Subbed abmat SU: 13:49
12:55 rx
13:22 with 11-12’ rope climbs from seated starting legless for 2-3 “pulls” each climb.
Strict ring dips until the last round or 2 where I had to kip to lock out a few reps. Harder than expected. May have started too aggressively. Unbroken ghds. Unbroken ring dips only the first 2 rounds, then 2 sets for one round then 3 sets for one round then 4 sets for 2 rounds! About 90 seconds for round 1 and 100 seconds for round 2, but slowed way down after that.
42/177/69”
13:07 Rx
4 rds for time
10 inverted rows, high parallettes
10 assisted dips, to knees, with toes touching behind, high parallettes
12 abmat situps
8:57
As rx’d
19:50
M/53/69"/180lbs
14:30 Rx
Equiv for 2x15' rope (6 x 5' rope climbs)
M/35/6’/175#
11:50
Subbed two 10’ legless rope climbs from seated; all else Rx
26 y/o
160lbs
6 rds ft 10:15
10 s pull ups
10 s ring dips
12 weighted sit up 10lbs
13:22 Rx
some walking in there b/c my dip station was a ways from our rope. + throwing the dog’s toy a lot. 🤣
M/25/5'8"/155lb
CrossFit AFK
15:11 - Rx
Did 5 rounds, at work so subbed 15 pull-ups for rope climbs.
15:44
19'30 Rx
Rope height wasn’t mentioned so I used a 15ft. 15:20 as rx’d.
14:09
subbed strict pull ups x 6 for rope climbs
15:50 RX
19:41
As rx’d, 14:00.
Rope climbs got tough in later rounds. I’m sure the GHDs had something to do with that, but probably also the fact that I haven’t done any rope climbs since last September. Did after heavy deadlifts.
48m/5'10"/185
M/54/155#
Modified: 6 rds of
26' 70# lifted w pulley and rope
10 ring dips
12 GHD
11:55
13:26. Modified to 6 rounds of: 12 pull-ups, 10 bar dips, 15 GHD sit-ups
Subbed 3 climbs for the 2 given 11-ft ceilings; inflatable ball GHDs:
13:30
42 / 6’0 / 195
10:15 RX
Rope climbs were a mix of legless and lay to stands, trying to make an 8' rope work.
Ring dips & GHDs as is
9:40
M/30s/225lbs
11:45 Rx
M/28/6’1”/200lbs
Rx’d 8:53
Warm ups? Gracias
4 rounds of:
2 lay-2-stand rope
10 couch dips
12 AbMat sit-ups
9:40
Trying to get a schedule going, even if it’s easier WODs
13:37
Modified to:
6 rounds for time of:
2x 10 hanging knee tucks + 10 jumping pull-ups
10 bench dips, feet elevated
12 GHD sit-ups from bench
SCORE: 24'41''
--
Some very inventive modifications in the comments 😀
Probably overdid nº of HKT + JPU reps as replacement for rope climbs...🙄 too much time spent here, although I thoroughly enjoyed it.
During warm-up, suprised to see I could string 3 full ROM chair dips. Not enough for the full workout, but still a good surprise.
Also during warm, I think I invented the "ropeless rope climb": squat, jumping pull-up with knee tuck, slow descent, repeat.
Overall, nice training session, and great combo of movements.
5 km easy run in the morning.
Intermediate scale
12:06
11:27 Scaled to:
2 x 5 strict pullups
10 parallel dips
12 GHD on decline bench
1:37/1:45/1:54/1:54/1:59/2:17
Still feeling weak from being sick last week, so scaling and taking the workouts easier
6 Rds
6 rope pull-ups
10 ring dips
12 incline sit-ups (10# ball)
15:39
We only have a 6’ rope (basically for the kids to work on their grip) so until I can do leg less from the ground lay to stand & rope pull-ups is all I can really do.
Did bar dips and floor to standing rope climb in 5:25
Rx’d 12:44
Rope pulls from laying pos. to standing pos.
Supported Ring dips
Sit ups w\ plate @5kg
16:55
19:40
2 Rounds 2 Rope climbs, Rest 1
12:09 Rx
m/52/5'11"/200#
11’21 Rx (unbroken) CrossFit Rapace’s rope
https://youtu.be/BkBXLmk-trw (Start record alter first dips)
M/55/6’1”/180
6 RFT:
2 rope climbs (16 ft)
10 ring dips (strict)
12 GHD situps (Games std)
Rx (masked): 10:02
Scaled to 6 rounds of:
10 knee tuck pull-ups
10 dips
12 incline situps
10:35
Subbed to 6 RFT of
8 squats/knees-to-elbows/Tarzan (aka commando) pull-ups
10 ring dips
12 GHD sit-ups
16:44
Lost at least 20 sec/round transiting from bar in the garage to rings in the shed.
58/5’8”/160
Subbed 8 commando pull-ups and 8 K2E for 2 rope climbs. Otherwise Rx'd.
15:38
Slow moving today, but unbroken first 3 rds. K2E was first to break followed by ring dips. My make-shift bench-barbell GHD setup in the garage works, but man it will be nice to eventually have access to a real GHD rack again. Access to a rope will be nice too.
6 rds
6 towel pull ups
10 ring dips (kipping allowed)
12 weighted sit ups 50#
8:58
My grip kept slipping on the towel, so I could only do 2 at a time before resetting.
Dips: 10/6-4:6-4/6-4/6-4/5-2-1-1-1
Bigger ab burn than I thought. They don’t get a break.
Awesome time! I share that problem plus my towels are all ripping, so I switched to commando pull-ups to at least get that opposing grip.
Equip sub palooza
X3 knees to elbows then pull-up for each rope climb
Bar dips
Homemade GHD plate stack and feet anchor
11:39
Scaled to
6 rnds
5 pull ups holding sleeves of my Gi like a rope, knees bent'ish
7 strict ring dips
8 3/4 GHD
10:49
m/51/175
6 rounds for time of:
1 rope climbs
7 ring dips (tan band light)
9 GHD sit-ups
14:56
Hotel scale: 6 towel PU/10 47.5# cable triceps pulldown/12 inverted situps...11:56
(1:36/1:58/2:24/1:56/2:04/1:58)
Scaled/subbed:
6 rounds of:
10 L pull-ups
20 deficit push-ups
24 straight leg sit-ups
21:50
m/35/175lbs
8x pull-up + knees-to-elbows = 2 rope climbs, other Rx
16:58
Wow, not fast. This was murder on the midsection. I could not do each segment unbroken. I don't know if I did any segment unbroken, except 1st PU+K2E and 6th GHD.
Scaled - 15:27
6 RDS
6 Towel Pull-ups
6 K2E
10 Ring Dips
12 AbMat Sit-ups (20# MB)
16 min 53 pour
6 rnd:
16 tractions
10 dips
12 situps
6 Rounds:
2 rope climbs (the ceiling isn‘t that high)
7 ring dips (4 strict + 3 kipping)
9 ghd sit ups to parallel
time: 11:49
Pregnancy Scaling
4 Rounds
4 Seated Bar Row
10 Dips (hands on bench, bent legs)
12 (6/6) Crossed Mountain Climbers (hand on bench if needed)
FOCUS: technique and ability to speak during the whole workout
RX：10'18''.
https://youtu.be/Il7y9HzlVYk
Nicely done!
Champions Club Scaling Notes
RANT
Nothing to rant about
WHAT ABOUT THE MOVEMENTS
Rope climb - scaling an obstacle, pulling with skill (core-to-extremity)
Ring dip - midrange pushing without connection
GHD sit-up - pulling from the hips, emphasis on the midline, core-to-extremity
MAIN DECISION
Is the setup good enough to have fast transitions?
TECHNIQUE SCALE
4 rounds for quality of:
2:00 rope climb practice
2:00 ring dip/hold practice
2:00 GHD sit-up practice
CONSISTENCY SCALE
3 rounds, double the reps. Or, two rounds, triple the reps. I hope I mathed that right.
INTENSITY SCALE
Scale movements to be unbroken (ring push-ups could work for ring dips)
INJURY SCALE
Upper-body - Try out AMRAP in 15 minutes of: 12 high step-ups, 12 GHD sit-ups
Lower-body - should be good, maybe sub L-sit for GHD
MY STUFF
Park workout again. Added in a bit of Parkour. 6 rounds of: 5 L-pull-ups, 10 bar dips, 5 precision jumps. 13:something
GENERAL FEAR LEVEL: 6