Complete as many rounds as possible in 20 minutes of:
5 burpees
15-ft rope climb, 1 ascent
30 double-unders
Post rounds completed to comments.
Compare to 141112.
Scaling:
Deconditioned athletes should reduce the overall time of this workout and shoot to complete 5-7 rounds. Intermediate athletes can do this workout as prescribed.
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
5 burpees
1 rope climb, lying to standing
30 single-unders
Comments on 211205
41 Comments
CFWUx2 10s 10dus
9r
11+11 Rx
39 y/o M
February 22nd, 2022; morning
wu: bike, slihps
skill: balance board
wod: amrap'20
5 strict burpees
3 rope climbs stand to floor to stand
30 DU
11 + 22 DU
post: walk, ski, stretch, bike
Had to use 7 ft. legless rope climbs. One climb per round.
7 rounds plus 6 reps.
Rx
13 Rounds + 13 reps
11R+5+2+15 scaled the rope climb to 2x12’ climb from standing no jump. The final round I did a touch n go set. I started slow and tried to speed up even though my shoulders were burning and kind of holding me back. No warmup.
180/42/176cm
Well I don't have a rope so I did some jump assisted chinups
5 burpees
8chinups
30du
8 rounds
Male 23y175cm86kg
M/26/5'8"/155lb
CrossFit AFK
14+5 - Sc (subbed, 1 left foot wrap hold + 1 8ft seated legless ropeclimb + 1 right foot wrap hold, because of basement cieling height)
16 rounds + 5 burpees Rx
M/28/6’1”/200lbs
Complete as many rounds as possible in 20 minutes of:
5 burpees
30 double-unders
12-ft rope climb, 1 ascent
messed up the order
12+21
Subbed 60 DUs and alternated 1 climb / 2 climbs every other on 10-ft rope:
9 rounds + 5 burpees
43 / 6’0 / 195
M/35/6'/175#
Subbed 1 legless rope climb from seated position to 10'
16 rounds
Deo gratias
RX:22R+4.
https://youtu.be/T6TTu7GpsTI
Completed on 12/5
12rds+4DU’s
5 Burpees
5 Lying to Standing RC
30 DU’s
5 strict pull-ups for rope climb
14 rounds + 5 burpees
11 Rounds + 3 rounds. Rx
Modified / scaled:
--
Complete as many rounds as possible in 20 minutes of:
5 burpees
Alternating sets of 10 inverted rows / 10 hanging knee raises
30 curb jumps
SCORE: 13 rounds + 3 burpees
--
Completed round 14 for good measure.
5,5 km hilly run in the early morning
Rx’d: 13 rds + 5 burpees + 1 rope climb
141112: 6 rds and some change
Rx... really enjoyed it! Du flowing like woah with unbroken a few rounds.
8 + 5/-/- (1:58-3:01/round)
10+5+4. Biceps been sore so subbed 15 jumping pull-ups for rope climb.
Subbed 1 legless rope climb to 11 ft. ceiling.
18 rounds + 30 reps (24 DUs into round 19).
Run 2.36 miles into
power cleans 50 @ 116#
5:37
18+5
3 strict chin-ups for rope climb
M 51/195/6’
13+6 as rxd.
That was a fun one.
Scaled/subbed
AMRAP 20min
5 burpees
5 commando pull-ups + 5 KTE
60 SU
9 rds
No rope. Tried DU but it wasn’t happening today.
13 rounds + 5 reps Rx'd
m/53/5'11"/190#
Five rounds for time:
Five burpees
One rope up from the ground
20 double unders
6:41
Sub/scale:
5 burpees
5 L pull-ups
30 jump double taps
14 rounds + 22 reps
20 minutes amrap subbed/scaled:
5 burpees + 15 towel pull-ups + 30 single-unders
5 rounds + 19 reps
subbed x5 K2E + pull-up for each rope climb, had to be unbroken to count.
10 rounds + 5 burpees + 5 "rope climbs"
300 DU's is a new single workout record! Had my longest streak to-date doing one of the rounds unbroken!
Nice work - congratulations on the DUs!
Thanks Charlie! Might have been the first workout where they didnt completely stifle me one of the rounds!
Started…with no goal other than to move. 4min in….child said “I’m up!” from her nap. Oh well. Was just trying to check the boxes today
21-15-9
kb swings, 53#
box jumps, 24”
med ball cleans, 20”
10:09
Scaled to rounds of:
5 burpees
5 strict pull-ups + 5 knees to elbows
10 DU + 60 SU
12 rounds + 5 strict pull-ups + 5 knees to elbows
12+3 wore 20lbs vest, 2 9ft rope climbs, and 60 singles
Complete as many rounds as possible in 20 minutes of:
5 burpees
15-ft rope climb, 1 ascent (12’) what I have)
30 double-unders
9-rds
amrap in 20’
5 burpees
6 single arm row/arm
60 single unders
10 rounds 3 burpees
Champions Club Scaling Notes
RANT
Who's got it better than us!?!
WORKOUT THEMES
Light and long. Changing orientation, clearing an obstacle, jumping with accuracy. Not letting stamina get in the way of intensity.
MAIN DECISION
Keep rope climbs/du's and sacrifice intensity or scale it?
TECHNIQUE SCALE
As listed, maybe cap the jump ropes at 1 minute, extend workout if needed
CONSISTENCY SCALE
Sub pull-ups for rope climb and sub plate box jumps for double unders
INTENSITY SCALE
10 rounds as listed, rest 1 minute after every 2 rounds
INJURY SCALE
Pick 3 movements you can do at full capacity that stamina won't play a factor until towards the end.
MY STUFF
Checked the box of all boxes today. Legless rope climbs for the most part. Mind was not on exercise.
GENERAL FEAR LEVEL: 7, maybe 8
Globo scale: If you don't have a climbing rope sub 5 towel pullups, 5 L sit pullups, ot 5 strict pullups and 5 toes to bar puler rope climb. If you do not have a jump rope sub jump double taps.
Busy gym: spend 10 minutes working on some sort of pullups, then AMRAP 10 5 burpees and 30 double unders(or sub).
Bodyweight/equipmentless sub: sub towel pullups or other pullup sub for rope climbs and jump double taps for double unders.
21 rds + 4 Rx