Workout of the Day


5 rounds for time of:

Run 400 meters
1 legless rope climb, 15 ft.
3 rope climbs, 15 ft.

Post time to comments.

Reduce the reps or choose a challenging pull exercise for the rope climbs.

Intermediate Option:
5 rounds for time of:
Run 400 meters
3 rope climbs, 15 ft.

Beginner Option:
3 rounds for time of:
Run 400 meters
3 rope climbs, lying to standing

The Legless Rope climb


There is a strong consensus among scientists that our heritage is deeply rooted in both climbing and bipedalism, i.e., both swinging from the trees and functioning on two feet. While nearly all our regular movements today are bipedal, the value to survival, fitness, and combat of climbing skills is critical and largely undeveloped even in "elite" athletes.

Watch The Legless Rope climb

Comments on 210901


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Jeremy Maillet
December 2nd, 2022 at 4:12 am
Commented on: 210901


*1.1km echo bike instead of run, Rx on the climbs.

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Natasha Shaw
April 9th, 2022 at 11:18 pm
Commented on: The Legless Rope climb

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Sebastian Wieczorek
October 19th, 2021 at 11:52 am
Commented on: 210901

October 19th, 2021; morning

wu: bike, slips

skill: running drills, running

wod: 5 rnds (no rope)

400 m run

4 strict pull ups

3 strict t2b


post: bike, stretch

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Jeff Chalfant
September 22nd, 2021 at 9:38 pm
Commented on: 210901

19:10 as rx’d as possible. (12’ rope but began each one legless from seated on the floor)

Runs at about 2m each, maybe a few seconds over on a couple.


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Mario Cruz
September 15th, 2021 at 11:54 pm
Commented on: 210901



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Morgan Greene
September 14th, 2021 at 12:14 pm
Commented on: 210901


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Christian Simpson
September 13th, 2021 at 9:42 pm
Commented on: 210901

SC to rope climbs 2/1/1/1/2...21:08

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Fabian Delaflor
September 11th, 2021 at 12:17 pm
Commented on: 210901


run 400 m

4 L pullups

5kipping pullups + 5 knee to elbows + 5 squats


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Brett Eckles
September 9th, 2021 at 3:03 pm
Commented on: 210901

15:13 Rx


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Jeffrey Howard
September 7th, 2021 at 8:51 pm
Commented on: 210901


CrossFit AFK

21:35 - Rx (runs were a little over 2-minutes on road. Ropeclimbs took about 2-minutes as well. Middle rounds were the toughest.)

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Charlie Pokorny
September 6th, 2021 at 1:42 pm
Commented on: 210901

On the road... long run and then rope-climbs (5 legless, 15 regular) at a gym

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QiHui Xing
September 4th, 2021 at 3:56 am
Commented on: 210901
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Dan Kremer
September 2nd, 2021 at 11:46 pm
Commented on: 210901


Steel Pole

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Sam K
September 2nd, 2021 at 9:39 pm
Commented on: 210901

5 rounds for time of:

400m Run around neighborhood

10 Strict Pull-up, towel grip

10 Pull-ups

10 Knees-to-elbow

15 Air Squats


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Damien Leroux
September 2nd, 2021 at 5:37 pm
Commented on: 210901

Rx : 17’16 (secondes marque rapace)

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Coastie Nick
September 2nd, 2021 at 5:16 pm
Commented on: 210901

Rx’d: 25:27

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Luke Rodina
September 2nd, 2021 at 3:11 pm
Commented on: 210901

sub’d for 3 legless climbs on short rope, just kept it moving


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Dave DeCoste
September 2nd, 2021 at 2:16 pm
Commented on: 210901


Subbed 2 legless and 4 regular rope climbs to 11 ft. ceiling.

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Mike Munsee
September 2nd, 2021 at 3:20 am
Commented on: 210901

M 51/190/6’

Intermediate scale 17:55.

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Matt Bischel
September 1st, 2021 at 11:43 pm
Commented on: Workout Tips

17:57 rx'd. Slow, but good.

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Troy Bruun
September 1st, 2021 at 10:55 pm
Commented on: 210901


5rds: 14:25

400m Run

3 Rope Climb(12ft)

*with 12.5lb weight vest

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James Gentile
September 1st, 2021 at 10:04 pm
Commented on: 210901

Completed in the a.m. no rope, subbed in multiple variations of pulls, new version each round. L-sit PU, L-sit CU, towel, strict CU, PU + K2E. 12-15 reps per round. 500m per loop.


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Michael Witous
September 1st, 2021 at 9:35 pm
Commented on: 210901



x4 for time


25 Cal ECHO (hate running)

10 pull-ups (no rope)

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Antonio Alves
September 1st, 2021 at 9:08 pm
Commented on: 210901

No rope or skill, so I got creative with pulling exercises. Also, runs were not a good fit today, sub subbed burpees (never thought I'd ever do that)


5 rounds for time of:

15 burpees

15+15 bent-over towel DB rows w/ 2x 15 kg DB, alternating arms

15 inverted rows + 15 squats

15 floor taps hanging from inverted row position + 15 squats

15 jumping pull-ups w/ mixed grip + 15 squats

SCORE: 38'56''


Really slow in the beginning, experimenting with all the variations.

3 or 4 rounds would have been ideal, but muddled through the 5 rounds

20 km bike ride in the morning.

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Jonathan Elmore
September 1st, 2021 at 8:36 pm
Commented on: 210901

18:53 Used 2in. Battle Rope 9ft ceiling ( little to no jump) 8 legless climbs per round (no gloves might regret that tomorrow)

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Nicole Deaver
September 1st, 2021 at 8:15 pm
Commented on: 210901

Scaled/ subbed:

5 Rds

2 mins bike (heavy rain)

15 lay to stand rope climbs


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Brian Louchis
September 1st, 2021 at 8:15 pm
Commented on: 210901


Sub 3 L-sit pull-ups, 9 C2B pull-ups

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Joe Conradi
September 1st, 2021 at 7:56 pm
Commented on: 210901

Scaled to 5 Ed’s of:

400m run

15 strict pull-ups

15 leg crunches on bench

20 70#DB rows


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Chris Meldrum
September 1st, 2021 at 6:50 pm
Commented on: 210901

Went slightly off script today...


Complete as many rounds in 20 minutes as you can of:

15 ft Rope Climb, 1 ascent

Run 400 meters

Max rep Handstand push-up

As rx’d, 6 rounds (84 HSPUs), PR.  HSPUs each round:  25 / 17 / 13 / 11 / 10 / 8.

Mental toughness was high today – it’s important for me to take advantage of those days, so I went for this Hero WOD, which is fairly similar to today’s main site.  This is a PR by almost a full round and 24 HSPUs from when I did this 10 years ago.  Obviously HSPUs have gotten better but I was proud of how I was able to attack the pace on this.  Was striving for a round every 3 ½ minutes; actually got a bit ahead of that pace and so was able to squeeze the full 6th round in.


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Matthew Moran
September 1st, 2021 at 6:15 pm
Commented on: 210901

rainy modifications


20 burpees

20 towel rows


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Liz Rekas
September 1st, 2021 at 6:14 pm
Commented on: 210901



15 burpee

20 towel row

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Steve Day
September 1st, 2021 at 4:51 pm
Commented on: 210901

5 rounds for time of:

Run 400 meters

16 strict rope pullups


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Braxton Glass
September 1st, 2021 at 4:05 pm
Commented on: 210901

58 yo m 5’5” 150lbs


0.4 miles Aerdyne

3xllegless to stand & 10’ Climb

abt 9 min

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Michael Arko
September 1st, 2021 at 3:09 pm
Commented on: 210901

5 rounds

400m run

10 strict "L" pull-ups

10 kipping pull-ups

10 knees-to-elbows


Should have stopped at 4 rounds - really struggled as the clock ticked over 20min.

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Michael Newton
September 1st, 2021 at 1:34 pm
Commented on: 210901


4 rounds

25 cal assault bike

3 rope climbs

not thrilled with the time, but first rope climbs in….a long time 1+ years

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Randy Crooker
September 1st, 2021 at 12:49 pm
Commented on: 210901


5 L pull-ups per legless rope climb

5 kipping pull-ups + 5 knees to elbows + 5 squats for each rope climb.


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Charles Meyers
September 1st, 2021 at 12:22 pm
Commented on: 210901

Intermediate Option:(12’ rope climb)

5 rounds for time of: 20:03

Run 400 meters

3 rope climbs, 12 ft.

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Steven Thunander
September 1st, 2021 at 3:35 am
Commented on: 210901

Globo scale: if you do not have a rope, sub 13 towel pullups per round of rope climbs. No towel? Do one armed pullups with the free arm holding the wrist, 12 l sit chinups, or 15 strict chinups per round. Towel rows can also be subbed. Running subs 500m row, 20/25 cal assault/echo bike, 50-100 double unders depending on proficiency, or 15 burpees. If using a treadmill use a slight incline.

Bodyweight/equipmentless scale: try to find a pullup bar, tree branch, or another sturdy object and do towel pullups or rows from it, or sub pullups as above. Barring that do rope pulls of a heavy object, or inverted rows with a backpack, bag or heavy object. Runs as Rxed.

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Chris Sinagoga
September 1st, 2021 at 1:47 am
Commented on: 210901

Champions Club Scaling Notes


Nothing to rant about


Pulling with skill (core-to-extremity) is the main theme here; we are challenging that with 1) endurance (monostructural) and 2) stamina (pulling without skill).


Do I want to use the running as an active rest or as the worst part of the workout?


5 rounds

Run 400 meters

15 kipping pull-ups (cut ROM or just do kips if needed)


For time:

5 legless rope climbs

Run 2,000 meters

15 rope climbs


Sprint the run, live with whatever happens after. Also sub strict pull-up practice for rope climbs if needed.


Upper-body - sub one-arm dumbbell strict press and then one-arm dumbbell push press for the rope

Lower-body - AMRAP in 15 minutes of: 20 sit-ups, 10 strict pull-up attempts


15:something as rx. I think it was 15:43. Took this one at a 6 instead of a 7, faster running or less rest on ropes would've done the trick, and both would've pushed this to an 8.


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