5 rounds for time of:
1 rope climb to 15 feet
10 toes-to-bars
1 rope climb to 15 feet
20 alternating dumbbell snatches
♀ 35 lb
♂ 50 lb
Post time to comments.
Scaling:
Today’s workout will test your grip and climbing technique. If you rely a lot on your arms during the rope climb, you will find yourself waiting for your grip to recover. However, if you focus on a secure foot hold and staying close to the rope, you will be able to keep moving and post a fast time. Choose a toes-to-bar option that allows you to complete the reps in 2 sets or less. As for the dumbbell snatches, the load should be light to moderate and allow you to get through 20 reps in 2 sets or less. If you can go unbroken, do it.
Intermediate option:
5 rounds for time of:
1 rope climb to 12 feet
10 knees-to-chests
1 rope climb to 12 feet
20 alternating dumbbell snatches
♀ 20 lb
♂ 35 lb
Beginner option:
5 rounds for time of:
2 pull-to-stands
5 hanging knee raises
2 pull-to-stands
10 alternating dumbbell snatches
♀ 10 lb
♂ 15 lb
Coaching cues:
Before standing up on your foot hold, make sure it is secure. In other words, make sure to pull the rope tight to the foot and take out any slack. Pinch the feet together, secure the hook, and then stand up. Over time, this process gets faster, but you must develop good habits at slower speeds first. Slow is smooth and smooth is fast.
Resources:
The Rope Climb (Wrapping)
The Rope Climb (Basket)
Modified Rope Climb
The Kipping Toes-to-Bar
CAP Demo: Kipping Hanging Knee Raise
The Dumbbell Power Snatch
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Comments on 241025
74 Comments
M56/150
Sub/scale to -
5RFT-
4 commando pullups
10 T2B
4 kipping pullups
20 DB snatches 5r, 5l x2, 35#DB
12:08
Used 40lb and subbed 3 strict pull-ups for the rope climbs.
9:17
5 rounds for time of:
5 strict Pull ups
10 ghd sit ups
5 strict Pull ups
20 alternating dumbbell snatches
♀ 35 lb
♂ 50 lb
19:50
M/38/6’/173#
5 rounds for time of:
1 legless rope climb to 10 feet from seated start
10 toes-to-bar
1 legless rope climb to 10 feet from seated start
20 alternating dumbbell snatches 50 lb.
14:59
T2B 6+4, snatches unbroken
Deo gratias
13:42 w/ legless rope climbs
Rx 14.40
rx _4.40
Completed 10/27 in the garage gym. No rope or grip strength so scaled and subbed:
Seated pulley rows with 90lbs
ring leg lifts x10
snatches as RXd
12:40
5 sets of 3 front squat, 185#, then
WOD, 20:14, scaled, 5 rounds, 5 ring rows, 10 hang knee raise, 5 ring rows, 20 Db snatch 35#
15:45 - 5RFT:
6 towel pullups
10 T2B
6 towel pullups
20 alternating DB snatches at 35#
12 ft rope
16:10
Intermediate+
1 rope climb to 12’ (max ceiling height)
10 toes to bar
1 rope climb
20 alternating db snatch @ 35#
9:34
1st Wod after 6 weeks of travelling
13'40"
5 rds
3 strict PU
10 TTB
3 SPU
20 db sn 15kg
5 minutes of rope pull machine (225 ft)
5 minutes of hanging knee raises (78)
100 alternating DB snatches 50lb (7:39)
Beginner: 9:28. 1k run
On Rx Workout
5 rounds for time: 18:44"
1 Rope Climbe 15ft
10 Toes To Bar
1 Rope Climbe 15ft
20 alt Db Snatches
♂️ 50lb Db
T2B 10-10-6/4 x 3 rds
DB Snatch 12/8 x 5 rds
Awesome!
19:07 at Monte vista lots of subbing.
6 close grip pull-up per rope
40lb DB for snatch.
Rx 9:08
*That was a good/fun workout!
What the what Derek? That’s badass!
Rx’d: 15:36
Didn't feel as grippy as I thought it would, but I was more out of breath than I had expected to be.
Agree 🤙🏻
Hell yeah bro! I was definitely more out of breath than I thought I would be.
Nice time @ Rx!
Rx
Took it kinda slow today, elbow is giving me a fit
16:11
Son(16)
Rx other than using a 35lb DB
16:41
Good job, both!
Well done you two!
tiempos de ronda
R1 | 02:48 |
R2 | 03:20 | +32 s
R3 | 03:53 | +33 s
R4 | 03:44 | -9 s
R5 | 03:59 | +15 s
Ø 03:32 =17:44
5 rounds for time of:
1 rope climb to 15 feet
10 toes-to-bars
1 rope climb to 15 feet
20 alternating dumbbell snatches
♂ 50 lb
2 ring pull-ups
10 ring TTB
2 ring pull-ups
20 24kg kettlebell snatches
M 54/205/6’
Rxd weight and rope climbs. K2C instead of T2B.
15:33.
Nice work!
21:22 (5 rounds)
Trx from ground standing x2
10 reps knees to cheat
Trx again x2
16 kg db snatch
15:06 12’ Rope climb
Great job!
Subs:
5x kipped L pull-up = 1 rope climb
40lbs DB snatches
16:36
M-44
RX’d: 11:25
Awesome!
12 ft rope climbs
11:19
Wow, nice work!
Got those wings out again, I see! Outstanding!
Hahaha u guys! ;)
5 rounds
2 lying to standing w TRX straps (no rope)
10 Knees to Chest - TTB sprinkled in 2-3 per
2 LTS as above
20 alternating dumbbell snatches- 30#
15:11
Great job as usual!
Solid work!
13 x 12ft (156) instead of 10 x 15ft.
Did +1 rope climb to 12ft in rds 1-3
Honestly, this Wod was absolutely amazing! I just love a good grip workout. Also, the programmers are doing such an amazing job at modulating intensity recently.
Nice work! Is there room in that plot for my grip?:-D
Very nice!
haha @Favo, sure :-D thanks Lincoln!
15:57 Rx
1 ~ 2
2 ~ 5
3 ~ 9
4 ~ 13
5 -> 15:57
Awesome!
Fantastic!
*25#
*pull-to-stands
Quick!! Bravo!
Rx
15kg db
22:53
5 rounds:
3 jumping pull-ups + 3 box dips
10 knees to armpits
3 jumping pull-ups + 3 box dips
20 dumbbell snatches 25#
13:59
Nice job!
For time, 5 round of:
- 3 towell pull up
- 10 tors to ring
- 3 towell pull up
- 20 alternating Kb snatch (kb 24kg)
Time: 14’22’’
Well done!
Beginner option:
5 rounds for time of:
2 pull-to-stands
5 hanging knee raises
2 pull-to-stands
10 alternating dumbbell snatches
♂ 15 lb
9:45
Scaled rope climbs to 5 commando pull-ups per climb, otherwise Rx.
16:31
Grippy for sure. First TTB unbroken, the rest were 7-3. DB snatch unbroken except round 4, 14-6. Nice one!
Excellent work & going largely unbroken! I got scared it was Thursday again when I didn't see a BP workout! :)
Cheers you two! I’m on travel Favo, so no BP for me.
Awesome!
Thanks bro!
3chin-ups+10 toes to bar+3 chinups +20 alt. Db snatches 13kg.
13:40
Well done!
5 rounds - 23:59
did 2 pull to stand instead of rope climbing
3 Rounds:
10:54
Intermediate - 14:37. Absolutely brutal, my forearms feel like they have left my body.