3 rounds for time of:
800-meter run
1 legless rope climb to 15 feet
3 rope climbs to 15 feet
30 GHD sit-ups
Post time to comments.
Scaling:
This is a longer-duration workout with a target of around 20 to 25 minutes. Reduce the volume and skill complexity as needed, then fight to keep it under 25 minutes rather than simply adding a time cap. First, reduce the height of the rope climb, then reduce the volume of rope climbs and/or GHD sit-ups, and reduce the run distance to keep each effort to 5 minutes or less. Beginners who are not experienced with rope climbs can use today to practice the foot hook — hold on to the rope and establish the foot hook, then hold for up to 10 seconds per effort.
Intermediate option:
3 rounds for time of:
800-meter run
1 legless rope climb to 10 feet
2 rope climbs to 15 feet
20 GHD sit-ups
Beginner option:
3 rounds for time of:
600-meter run
3 10-second foot holds
20 AbMat sit-ups
Resources:
The Rope Climb (Legless)
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The GHD Sit-Up
The AbMat Sit-Up
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Comments on 240821
60 Comments
3rd:
1600m bike
1 rope ground up
3 rope climb
30 sit up GHD
21'49
21:45
rx mod
@10ft 2 legless/5 with legs
ghd was far in the gym 😅
1 mi hammer bike
10ft legless
2x15-ft legged
20 ghds
—— 17:26
Rx 16:50
*Awesome workout alongside my Wife with the 4:30pm Class at our Affiliate!
M55/150
3RFT-
800M run (200m down/out, up/back x 2)
4 commando pull-ups, 4 K2E x 4 rds
30 swiss ball feet anchored sit-ups
26:14
M/38/6’/175#
Modified to:
3 Rounds
800m run
4 legless rope climbs to 10’ from seated start
30 GHD sit-ups
23:50
(First round 7:30)
Deo gratias
38 / M / 5'9" / 140lbs
2 rounds:
Run 600m
Strict chin-ups x5
2 rounds of
Kipping pull-ups x8
Knees-to-elbows x8
Squats x8
AbTowel sit-ups x20
29:38
I realized I didn't scale the climbing section nearly enough, so I skipped the "outer" round 3.
3 sets for time
.5 mile run
15 push ups
30 sit ups on ground
19:38
M 54/205/6’
Just did 4 regular 15’ rope climbs and 30 abmat sit-ups with straight legs.
23:56.
26:45
800m run
18 L-sit pull-ups
30 GHD sit-ups
Matt
30:00 cap
800 m run (4:56/5:12/5:21)
10 strict pull ups (singles)
10 strict knees to elbows (unbroken)
30 abmat sit ups
Holly
28:04
800m run
10 mini jumping chin ups (palms facing face) (doubles round 1, singles round 2&3)
10 strict knees to elbows (two sets of 5)
30 abmat sit ups
Rx’d: 23:35
Rx reps but Modified the GHDs to stop just past parallel; ceiling height is only 12’. Runs on the Trueform.
20:13
Run splits/ 4:08-4:18-4:12
M- 53/ 5'7 / 220
Intermediate scale- 800 m. 5 lying to standing rope climbs, 20 ghd sit-ups
rnd 1- 7:28
rnd 2- 8:07
rnd 3- 8:10
Total- 23:47
3 rounds of:
0.75 mile row
10 chin-ups
20 jumping chin-ups
30 reverse crunces
24:14 scaled with 4x12’ rope from seated each round. Legless the first climb each round. The remaining 3 with leg assistance after 5-6’ Round 1 ran 800m in 4:30 then 600m runs after that. 20 ghd sit-ups per round.
sarah 24:19 beginner scale but with 800m round 1
3rds: 15:57
800m Run
12 SupGrip Chin-ups
30 Sit-ups
*didn’t have rope or GHD today*
In Rx Rope of 10ft.
32:00 minutes
55 yo M/ 5'9"/ 153 lbs
27:38
as Rx'ed
Rx other than only climbing to 10' for the legless. Still did the 3 regular 15' climbs and 30 GHDs each round
22:44
Son(16)
Intermediate (10' legless, 2x15' & 20GHDs)
21:00
800m run (<4:00)
1 legless
3 RC
30 GHDSU (3 sets)
Time: 20:43
https://youtu.be/_jjqV_EY3PM
My Second Training on Wednesday afternoon, August 21
WOD CrossFit.com 240821 Scaled
2 Rounds For Time of:
800-meter Run = 5:20 minutes
1 Legless Rope Climb to 10 feet
2 Rope Climbs to 15 feet
20 GHD Situps
I completed the Workout in 19:25 minutes.
This was my first time climbing a 15 ft Rope Climb and doing it at my Home Gym!
Good work; nice gym set up!
Intended to do this @ 5:00 AM, but work had other plans for me, so better late than never:
3 rounds for time of:
1000 m row
Complex of 3 lying to standing with TRX straps over door, 12 air squats, 12 hanging knee raises (thanks,Jim!)
30 GHD sit-ups*over physio ball, feet under weights, touching floor behind-full ROM
23:07
M 32yoa 192cm 98kg
Rx 23:52
Great job!
3 round for time of:
- 800 m run
- 1 Legless rope climb (6 towell pull up)
- 3 rope climb (3x3 Towell pull up)
- 30 GHD Sit-up
Time 20’43’’
Well done!
Awesome, as always!
34:58
Good sub, nice work!
1600m Echo Bike
12 ft rope climbs
15:57
& GHDs too!? That's flying, Luis!
Haha xD you bet! ;)
I like to write only the changes I have to do. Thanks Favo!
19:22
3 rounds for time:
800m run
4x25' rope sled pull (345lb)
30 ghd sit-ups
Nicely done; heavy pull!
800m runs
12 air squats/12 commando pull-ups
25 GHD sit-ups
32:41
Runs ~7:30 each. Definitely one of my weaknesses, even if it is hilly.
61/5’8”/154
Great work & nice subs; utilized them; thanks again!
Beginner option: 23:49
Good time; great work!
Subs for ropes:
5x L pull-ups
10x [pull-up + knees to elbows]
27:56
So many pull ups; nice job!
Rx Under 35 min 🥵
Way to hit it Rx; that's a lot of hard work put in!
20:21 Rx
Awesome!
Globo wod: if you dont have a rope to climb today do 18 towel pullups or 18 L-sit pullups per round. If a GHD isnt available sub Roman Chair situps, situps on an incline board, weighted abmat situps or 2 to 1 regular abmat situps. You can also sit perpendicular on a bench or a bosu ball with your feet under heavy dumbbells and do situps touching the ground behind you. Remember if you don't do GHD situps often scale the reps or substitute; uncle Rhabo is not to be messed with. Runs sub 800/1000m row or 50/60 calories assault or echo bike
3 rounds for time of:
800m run
5 strict pull-ups
2×5 L-sit pull-ups
20 V-ups
27:53
25.31
3 rounds for time of:
400-meter run
15 high cable pulldown rows. 95lbs
25 AbMat straight leg sit-ups
19:05
3 rounds in 21:36. Instead of foot holds, I put one foot on a 24in box and squated for 10 sec per leg.
Lol. Indeed! Well done.
I do not have a rope to do the rope part. Any ideas for what i should do?
I am in the same boat and will do 6 Strict pull ups instead of legless and probably 6 and 6 for the other two rope climbs so 3x6
I think the most complete sub for rope climbs is a complex of air squats, knees to elbows, and towel pull-ups, 3 or 4 per prescribed rope climb.