For time:
40 GHD sit-ups
4 legless rope climbs, 15 feet
800-meter run
30 GHD sit-ups
3 legless rope climbs
400-meter run
20 GHD sit-ups
2 legless rope climbs
200-meter run
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Scaling:
Today’s workout has a moderate time domain and comprises a single round with decreasing reps and distances. With your midline being a major factor in this workout, expect the GHD sit-ups to interfere with your rope climbs and runs. Advanced athletes should push the pace on the runs and try to go unbroken on the GHD sit-ups. Less-experienced athletes should pace the runs to set themselves up for success with the sit-ups and rope climbs.
Intermediate option:
For time:
20 GHD sit-ups (to parallel)
3 rope climbs, 15 feet
800-meter run
15 GHD sit-ups (to parallel)
2 rope climbs
400-meter run
10 GHD sit-ups (to parallel)
1 rope climbs
200-meter run
Beginner option:
For time:
20 sit-ups
10 lying to standing
400-meter run
15 sit-ups
7 lying to standing
200-meter run
10 sit-ups
5 lying to standing
100-meter run
Resources:
The Legless Rope Climb
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The GHD Sit-up
The AbMat Sit-up
Run Warm-up With Chris Hinshaw
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Taken by RXdPhotography at CrossFit Connect in Brighton, United Kingdom
Comments on 240405
82 Comments
23:48
Rope climbs to 7.5’ from seated.
M/33/218lbs/5'7"
~(18:00)
PullUps 15,10,5
ABSitUps 20,15,10
0.5 (6.1mph), 0.25(6.9mph), 0.25Miles(7.2mph)
Did this one as just a quick pull-up and run. PullUps were sets of 5. First 15 were the hardes. ABSitUps were filler, probs should of programmed double, but did not want to cramp. Run was smooth, but quick hard tempo.
This was the first time ina long while, (maybe years), that I've done back to back running days that were not easy runs. Cant remember last time I ran two days in a row. Tried to do Randy after, but it just wasn't there. Gas tank wasn't empty but felt like engine had no more oil. Hip/pubic bone feels tweaked in the bones. Hopefully a rest day will cure all.
60 yo w m 5’5” 140lbs
For Time
20 GHD sit-ups
10 lying to standing
1 mile Airdyne
15 GHD sit-ups
7 lying to standing
1/2 Mile Airdyne
10 GHD sit-ups
5 lying to standing
1/4 Mile Airdyne
13:10
For time: 16:40
40 bench "ghd" sit-ups, don’t have a GHD
4 (3 pull ups+ 3 k2e) rope climbs, don’t have a rope
800-meter run
30 GHD sit-ups
3 legless rope climbs
400-meter run
20 GHD sit-ups
2 legless rope climbs
200-meter run
M / 31 y / 94 kg
RX: 14:02 m
Intermediate, subbed KTEs for sit-ups and 4 ring dips for 1 climb
15:36
completed 4.11 post Randy (bad idea). Intermediate-like with all the equipment subs. incline for situps for GHD, x3 PU + K2E for each rope climb, 0.5 mile spin bike for each run (every round).
15:30
had less gas than anticipated after Randy and this turned into a box checker.
Rx 11:45
*All the good stuff in this WOD!
20:32 rx-ish, maybe a foot shy of 15 on the rope climbs, added another 100m or so getting from one area of globo gym to another
4rope climbs>>>32 strict pull ups
3rc>>>24 spu
2rc>>>16 spu
33:45
nice work thats a lot of spu
17:00 (Rx)
M/38/6’/174#
modified to:
For time:
40 GHD sit-ups
5 legless rope climbs from seated to 10’
800-meter run
30 GHD sit-ups
4 legless rope climbs from seated to 10’
400-meter run
20 GHD sit-ups
3 legless rope climbs from seated to 10’
200-meter run
18:08
Christus surrexit!
42 YOF - 206 lbs
Did beginner in 26.98 minutes
Used yoga straps on my pullup bar
Jogged and walked for runs
19:47
Subbed run with assault bike.
2k
1k
500m
20:32
Rx but accidentally switched order of rope climbs and GHD and subbed 6 towel pull-ups per rope climb.
30-20-10
3-2-1
600-400-200
15:00
63” 164lbs
Scaled
40 AbMat Sit-ups
20 Strict Pull Ups
800m Run
30 AbMat Sit-ups
15 Strict Pull Ups
400m Run
20 AbMat Sit-ups
10 Strict Pull Ups
200m Run
Score:
14:50
18:15 (scaled)
Rx Runs, Regular rope climbs, parallel GHD’s
11:47
V Sits controlled (no GHD)
Beginner: 12:29. 1k run 5:16
Intermediate with full GHDs 17:20
Almost Rx’d (garage is only 12’ high), ran on the Trueform
14:07
Good work!
Home training
Adapted ghd sit-up (box+rack)
Adapted rope climb (4 towel strict pull up)
Total time: 13:52
80 ab mat sit ups
16 strict pull ups
1600 m echo bike
60
12
800m
40
8
400m
21:13
40 med ball sit ups 20#
4 sets of 3 strict k2elbow/pull-up
800m run
30
3
400m
20
2
200m
Good job!
Runs on treadmill @1% & ~8mph
Rope climbs from seated to touch 8' bar, 2:1 ratio. This is where the time was spent
17:43
Nice job!
Beginner Option: 15:10
On an Echo Bike, twice the distance
11:20
Rx’d: 16:46
Took about 15 seconds between each rope climb to conserve grip, rather than fatigue and fall. I have an access cut in my garage ceiling to get to 15’, so it would suck to catch my shoulder on the edge if I fell. My rope is a line from my old ship, so not grip-friendly. Gotta get a better rope. Notwithstanding, rope climbs went better than expected.
Great job my man! Nice re-utilization of that line!
You are the man!
20 GHD
10 Pull Ups
800m
15 GHD
10 Pull Ups
400m
10 GHD
10 Pull Ups
200m
12:58
30 sit-ups, 10 pull-ups, 800bike
20 sit-ups, 7 pull-ups, 400 bike
10 sit-ups, 5 pull-ups, 250 bike
6:35
40-20-10
AbMat sit-ups
kipping pull-ups
burpees
24:58
M- 53/ 5'7 / 210
Intermediate athlete
scaled, couldn't run , no space. Subbed Assault bike- 48,24,12 cals respectively
no tall rope subbed 2-1 lying to standing rope climbs, the sit-ups 20-15-10
6:54/4:44/3:05---14:43
40 GHD sit-ups
10 lying to standing
1000 meter row
30 GHD sit-ups
7 lying to standing
500 -meter row
20 GHD sit-ups
5 lying to standing
250 meter row
18:30
m/42/170 lbs
Rx (15 feet legless rope climb scaled with 6 towel pullups)
Time:19’40’’
It looked easy........ but wasnt ha...20 ghd, 6 band assisted pull ups, 800 meter, 15 ghd, 10 band assisted pull ups, 400 meter, 12 ghd, 10 band assisted pull ups..and 200 meters.... time 19:44
Scaled to:
40 abmat sit-ups
24 jumping towel pull ups
800-meter run
30 abmat sit-ups
18 jumping towel pull ups
400-meter run
20 abmat sit-ups
12 jumping towel pull ups
200-meter run you
13:53
Great job!
Awesome
M/35/6’2”/210#
14:52
Well done!
Did our Friday Bulletproof workout instead.
3 person Team event - For time
300 Squats - I did 100 (w/ 20# plate carrier)
150 Pull-ups - I did 50
120 Burpees - I did 40 (w/ 20# PC)
100 KB Swings - I did 34 (53# KB w/ 20# PC)
75 Deadlifts - I did 25 (135# w/ 20# PC)
Three .62 mile runs - I did 1 lap (w/ 20# PC)
3km row - I did 1km
41:42 for the team to finish
The team needs to accumulate the total reps and distances. Only 2 can work at a time, the third rests in a plank position. Super fun and tiring.
We’ll done, amigo
Well* done, amigo
15:12
40 stability ball sit-ups (tried to replicate the GHD movement as best I could)
20 band assisted pull ups (tried to keep these as strict as possible, still can’t do 1 strict unassisted pull up)
800-m run (treadmill)
30 stability ball sit-ups
10 band assisted pull ups
400-m run
20 stability ball sit-ups
5 band assisted pull ups
200-m run
Nice work!
17:36 10-12ish ropes 7-5-4 climbs all else Rx
Pre Wod DLs EMOM 5x135-205-235-255-285-305
Good work Jonathan!
Fantastic!
12ft rope
21:00
Good work, Jon!
Beginner option:
For time:12:52
Scaled/Subbed:
50 weighted abmat su-30# KB
10 lying to standing TRX straps to 9ft
900m row
45 abmat " "/7 lts/500m row
40 " " /5 lts/300 m row
17:56
F: 57-59 y/o
Subbed: rope climbs with 2x strict pull-ups every round, run with row
18:00
10ft rope so I climbed +1 every round
GHD, rope and treadmill were too far from each other in the gym so it was not very efficient
Replaced rope climbs with 4x strict pull ups and 4x knee to elbows
All runs 800m
Nice work especially with the extra runs!
my rope has 10 ft, so I did 6/4/3 seated rope climbs to get 130 total feet + the extra length from change to seated.
Well done doing those reps from seated!!
i think you could have done one or the other, I also had a 10ft rope but I tried to complete 60/45/30 ft each
Way to push through!
That's some determination there!
Intermediate:
12:05
Friskis Heleneholm, Malmö, Sweden
16:09
Substitutions:
40, 30, 20 v-ups instead of GHD sit-ups.
800, 400, 200m air bike instead of running.
RPE: 13
After the workout I realized that air bike and v-ups have to be substituted with modification to the load. Had I done this wod as prescribed it would have been a lot tougher and taken a lot longer.
Globo wod: subs for rope climbs are 6 towel pullups per 1 legless rope climb or 3 per regular rope climb. GHD subs are roman chair situps, situps sitting on on a bench perpendicular to it with your feet under heavy dumbbells, touching the ground behind you(a bosu ball or medicine ball can also be used), high incline situps, weighted abmat situps or 2 to 1 abmat situps. Beware here, scale or substitute if you don't do GHD situps often, Uncle Rhabdo isn't to be messed with. Subs for runs are 20/10/5 25ft down and back shuttles, 1000/500/250m row or 55/27/14 calories assault or echo bike. If you are using a conventional treadmill use a slight incline.
Thank you.
Thank you.