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Wednesday

250205

Workout of the Day

10 rounds for time of:
7/10-calorie Echo bike
1 legless rope climb to 15 feet

Post time to comments.

Stimulus and Strategy:
Today’s workout is a back-and-forth “sprint.” While the workout, in its entirety, should be completed in 15 minutes or less, each round should be a sprint. Choose options that allow you to keep each round to 90 seconds or less.

Scaling:
Reduce the calories on the bike and the height of the rope climb.

To reduce the complexity of the legless rope climb, perform the movement with assistance from your legs or reduce the height of the climb.

In case of an injury or limitation, perform pull-to-stands in place of the rope climb. For the calories on the bike, consider a 150-meter row or a 150-meter run.

Intermediate option:
7 rounds for time of:
7/10-calorie Echo bike
1 legless rope climb to 12 feet

Beginner option:
5 rounds for time of:
6/8-calorie Echo bike
2 pull-to-stands

Coaching cues:
Use your legs to generate momentum on the legless rope climbs. Work on timing your right leg with your right arm and vice versa. As one leg thrusts upward, that arm should then reach for the next grab on the rope.

Resources:
Rogue Echo Bike
The Legless Rope Climb
Modified Rope Climb: Pull-to-Stand

Find a gym near you:
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Comments on 250205

104 Comments

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Ralph Keeley
February 12th, 2025 at 2:10 am
Commented on: 250205

M/39/6’/177#


10 rounds for time of:

10-calorie C2 bike

1 legless rope climb from seated start to 10 feet


9:16


Deo gratias

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Brian Hines
February 10th, 2025 at 8:15 pm
Commented on: 250205

5 rounds for time of:

 

10-calorie Echo bike

4 ring elevated pushups. (No rope)

7:54

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Jeffrey Howard
February 10th, 2025 at 1:27 am
Commented on: 250205

Just got back from the midwest affiliate summit. Affikiates, if you can make time go, go next time. It is worth it and it would be fun to meet you guys in person.


M/29/180lb/5'8"

CrossFit AFK


9:33 - Sc

7 Rounds of 10cal bikes, all around :55. Legless rope climbs to about 10ft, rope is 12 foot with a big knot at the top, limited by grip strength for sure. Didn't need a grinder anyway after sitting in the car for 4 hours.

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Manchild Manchild
February 7th, 2025 at 2:32 am
Commented on: 250205

subbed 100m run & 5 pull-ups


9:55

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Scott Wiedmeyer
February 6th, 2025 at 10:34 pm
Commented on: 250205

38 / M / 5'9" / 137lbs


5 rounds

Run 100m

Strict pull-ups x8


14:08

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Steven White
February 6th, 2025 at 10:14 pm
Commented on: 250205

Steven white 63

Beginner option:

5 rounds for time of:

6/8-calorie Echo bikE

1 rope climb (15fr)


11:12

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Daniel A Johnson
February 6th, 2025 at 9:48 pm
Commented on: 250205

10RFT of 10cal echo and 2 Burpee Pullups

13:28

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Jason Lacayo
February 6th, 2025 at 3:04 pm
Commented on: 250205

10:25

7 rounds 10 cal bike and 2 pull from lying.

55

172

M

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Christy Carr
February 6th, 2025 at 1:24 pm
Commented on: 250205

10 rounds

9 cal assault bike

5 towel pull-ups

14:42

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Gavrilo Nikolic
February 6th, 2025 at 5:56 am
Commented on: 250205

10 rounds:

150m row

2 pull to stands

19:33

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Mark Yates
February 6th, 2025 at 1:00 am
Commented on: 250205

10 rounds of 150m row, 10 ring rows. 14:03.


Limited by gym, which doesn't have a climbing rope.

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Quinn McCutchen
February 6th, 2025 at 12:59 am
Commented on: 250205

55 yo M/ 5'9"/ 152 lbs


16:00

used legs on rope climbs 3-10

subbed 150 meter rows for 10 cal bikes

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Derek Eason
February 6th, 2025 at 12:00 am
Commented on: 250205

Rx 10:18



*65-70 RPM on Echo Bike.



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Lincoln Kerger
February 6th, 2025 at 3:12 am

Awesome stuff!

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Jack Ellington
February 5th, 2025 at 11:52 pm
Commented on: 250205

13:56

10 cal row

20 rope pull downs @4 strength

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Jared Timmons
February 5th, 2025 at 11:20 pm
Commented on: 250205

7 rounds:

150m run

2 lying to standing climbs


14:36

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Lincoln Kerger
February 5th, 2025 at 10:43 pm
Commented on: 250205

Subbed 2 lying to standing rope pulls, otherwise Rx (with a Hammer Strength bike)

10:46


Not that I have rope climbs anymore anyway, but it was so cold for my hands I just opted for the sub to still get some rope work in.

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Favo K
February 5th, 2025 at 11:07 pm

That's fast; nice work!

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Coastie Nick
February 5th, 2025 at 11:38 pm

Nice job. You’ll get those rope climbs back

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Jonathan Schafer
February 5th, 2025 at 10:28 pm
Commented on: 250205

Can someone specify 7/10 echo bike for me 🙏

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Lincoln Kerger
February 5th, 2025 at 10:40 pm

7 cals for the ladies, 10 for the men.

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Jonathan Schafer
February 5th, 2025 at 11:33 pm

Thank you!

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Sam K
February 5th, 2025 at 10:17 pm
Commented on: 250205

Tied a rope to the pull up bar for hand-over-hand rope pull ups or "Tarzans" I guess, x7 per round and as my airdyne decided to give up the ghost with a loud snap at the start of the WOD, I elected for 10x burpees per round.

14:16

M/228lbs

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Lincoln Kerger
February 5th, 2025 at 11:26 pm

Nice!

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Ken Corbin
February 5th, 2025 at 10:13 pm
Commented on: 250205

M/35/205#/73”


Had to use Assault Bike


12:05

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Lincoln Kerger
February 5th, 2025 at 11:26 pm

Great job!

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Ricky Pedro
February 5th, 2025 at 10:07 pm
Commented on: 250205

M/38 10:18sec


10cal echo bike

1 pull to stand rope


Didn't have high ceilings for rope climbs, did buy a rope last night from Amazon that came in just in time lol, hooked it to my rig for pull stands. Good workout! Hearts beating, I'm sweating, all that matters,💪🏼

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Favo K
February 5th, 2025 at 11:08 pm

Yep that works! Nicely done!

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Casey Jones
February 5th, 2025 at 10:04 pm
Commented on: 250205

M35/64/160 (11:45)


10 Cal. Echo

4 LTK*


*https://usarmybasic.com/leg-tuck-ltk/

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Jon Wilson
February 5th, 2025 at 10:03 pm
Commented on: 250205

Rope climbs leg less from sitting to Pullup bar

12.36

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Favo K
February 5th, 2025 at 11:09 pm

Great sub & time!

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Chance Billups
February 5th, 2025 at 9:13 pm
Commented on: 250205

Yesterday Mainsite 1st: 6 rounds + handstand hold (l-sits done on floor :15sec/leg)

rest 6min

Today- 10:48 (reminded me of a 2014 regionals wod)

(Yesterday did: 4 rounds of :30sec row, 20 wallballs 25#, 10 t2b. Then: 2 rounds of- 200m run 30 thrusters 75#, 200run 15 thrusters 135, 200run 5 thrusters 165)

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Favo K
February 5th, 2025 at 9:34 pm

That's a ton of work. Well done, all of it.

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Luis Oliveira
February 5th, 2025 at 10:16 pm

2014 regionals indeed, and recently a repeat on semifinals, right?

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Lincoln Kerger
February 5th, 2025 at 11:25 pm

Awesome job!

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Coastie Nick
February 5th, 2025 at 9:10 pm
Commented on: 250205

No bike, subbed 150m run per round: 12:11


Climb on rds 1-3: No prob

Climb on rds 4-7: Getting tough

Climb on rds 8-9: Barely made it

Climb on rd 10: Hang on and don’t die in your garage ceiling.


Glad I subbed running and not rowing

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Favo K
February 5th, 2025 at 9:34 pm

Lol. Always a good goal! Great work!

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Lincoln Kerger
February 5th, 2025 at 11:24 pm

Great work bro!

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Nathan Shinn
February 5th, 2025 at 8:53 pm
Commented on: 250205

M/39

10 Rounds

14 Cals C2 Bike

5 Towel Pullups (Probably should have done some more of these)

13:13


Facebook Group for Mainsite Victims

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Favo K
February 5th, 2025 at 9:35 pm

Great job!

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Lincoln Kerger
February 5th, 2025 at 11:24 pm

Nice!

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Athanasios Bakogeorgos
February 5th, 2025 at 7:02 pm
Commented on: 250205

M50/77/179

intermediate

7 rounds of

1:00 row

2-3 rope climb lying standing

14:57

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Favo K
February 5th, 2025 at 6:34 pm
Commented on: 250205

10 RTF:

No rope, no bike, ran 3.5k at 7:30 AM & didn't feel like rowing, plus Chance says it's the year of the Burpee, so:


14 burpees

2 L2S with TRX straps (this hurts, FYI)

12:33

F:57 yo/5'7ish -145ish


In other news, I ordered a women's bar, not Bella, but highly rated & half the price, so we'll see. Returnable if it sucks. Plus, it's pink & chrome, because just because one's nickname is Big Guy doesn't mean ya can't also have pretty things😂. My Valentine's Day present to me! Thanks again, to all who offered guidance/input!

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Coastie Nick
February 5th, 2025 at 9:07 pm

Nice work and good luck with the new bar, hope it’s nice. Why is your nickname Big Guy?

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Favo K
February 5th, 2025 at 9:47 pm

Thanks, it should arrive by 15th... can't wait to see how it goes! So, my husband thought it was funny once when (guy) friends asked who helped him get the W/D in & he said, Just Favo. Didn't you know? Big Guy does CF. And it stuck. It IS funny only inasmuch as he's significantly larger & more muscular. He especially does it if we are in different aisles at Lowe's. As in, "Hey! Big Guy, come take a look at this..." Then I come around the corner & people are all🤔. He should take his show on the road.😑

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Lincoln Kerger
February 5th, 2025 at 11:22 pm

Haha, awesome! Great job on the WOD, and hope you like the bar!

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Coastie Nick
February 5th, 2025 at 11:42 pm

HA! That’s hilarious.😆 Thanks for sharing.

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David Nghiem
February 5th, 2025 at 6:28 pm
Commented on: 250205

10 Rounds:

7 Cal Echo

7 Strict Pull-ups

9:58

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Favo K
February 5th, 2025 at 6:45 pm

Nice work; great time!

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Kris Walenty
February 5th, 2025 at 6:22 pm
Commented on: 250205

17:22

At the gym with bike and rope on separate floors :)

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Favo K
February 5th, 2025 at 6:37 pm

Little stair cardio in betwixt. I like it. Nice job!

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Michael Arko
February 5th, 2025 at 4:26 pm
Commented on: 250205

No bike, no rope. Subbed by alternating like this:


5 rounds of:

150m row

5 L pull-ups (kipped)

6x 25' shuttle run (300' total / rd)

5 L pull-ups (kipped)

10:50

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Favo K
February 5th, 2025 at 6:38 pm

Wow that's quick, nice subs!

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Chris Jordan
February 5th, 2025 at 3:58 pm
Commented on: 250205

Intermediate+, as my ceiling only goes 12’ high


10 rounds for time:

- 10 cal echo bike

- 1 leg less rope climb @12’

9:46

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Favo K
February 5th, 2025 at 6:38 pm

Great job!

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Lincoln Kerger
February 5th, 2025 at 11:00 pm

Awesome!

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Jay Rinaldi
February 5th, 2025 at 3:58 pm
Commented on: 250205

18:30

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Jonathan Elmore
February 5th, 2025 at 3:33 pm
Commented on: 250205

12:25

2 10’ legless climbs per.

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Favo K
February 5th, 2025 at 6:38 pm

Very nice!

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Coastie Nick
February 5th, 2025 at 9:05 pm

Nice work

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Lincoln Kerger
February 5th, 2025 at 10:59 pm

Great job!

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Madelina Tuinder
February 5th, 2025 at 3:31 pm
Commented on: 250205

Intermediate: 18:53


8 rounds


400m run

2 pull to stands

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Dave Schroetter
February 5th, 2025 at 3:29 pm
Commented on: 250205

M- 53/ 5'7 / 225

Intermediate scale- 7 rounds echo bike 10 cal., 2 rope climbs lying to standing

9:30

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Favo K
February 5th, 2025 at 6:39 pm

Nice work!

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Lincoln Kerger
February 5th, 2025 at 10:59 pm

Nice!

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Charles Meyers
February 5th, 2025 at 2:41 pm
Commented on: 250205

Beginner option:

5 rounds for time of:

6/8-calorie Echo bike

2 pull-to-stands

5:20

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Favo K
February 5th, 2025 at 6:40 pm

That's moving, even with subs. Well done!

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Mitch Greene
February 5th, 2025 at 2:30 pm
Commented on: 250205

10:25 10ft legless rope climb

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Favo K
February 5th, 2025 at 6:40 pm

Awesome!

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Lincoln Kerger
February 5th, 2025 at 10:59 pm

Great!

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Marco Rossi
February 5th, 2025 at 2:10 pm
Commented on: 250205

M-43/178/77kg

10 round for time:

- 15 SDHP@kb20 kg

- seated legless Rope climb ( 7/8 strokes Total)

time 11'36''

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Luis Oliveira
February 5th, 2025 at 1:37 pm
Commented on: 250205

9:43

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Favo K
February 5th, 2025 at 6:41 pm

Back to fighting form! Excellent job.

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Coastie Nick
February 5th, 2025 at 9:04 pm

Awesome

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Luis Oliveira
February 5th, 2025 at 9:57 pm

Hell yeah! Thanks guys!

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Lincoln Kerger
February 5th, 2025 at 10:58 pm

Fantastic!

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Bryn Haden
February 5th, 2025 at 12:27 pm
Commented on: 250205

8:33

10 rounds

7 cals on echo bike + 2 pull to stands

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Dave Schroetter
February 5th, 2025 at 12:46 pm

Wow! Fast! Nice job!!!

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Favo K
February 5th, 2025 at 6:41 pm

Dang! Flying, Bryn! Fantastic!

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Lincoln Kerger
February 5th, 2025 at 10:58 pm

Awesome!

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Lashaw Towles
February 5th, 2025 at 12:21 pm
Commented on: 250205

15:00

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Dave Schroetter
February 5th, 2025 at 12:47 pm

Nice work!!!

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Travis Bockenstedt
February 5th, 2025 at 11:43 am
Commented on: 250205

7 rounds


10 cal echo

2 pull to stand


9:20

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Dave Schroetter
February 5th, 2025 at 12:48 pm

Good time!!!

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James Gentile
February 5th, 2025 at 11:13 am
Commented on: 250205

At the Y. No rope or echo bike, used Assault Bike and rope pulley over pull up bar times 5 for each climb.


12:03.


grip was a major factor on the “climbs”. Bike was a refreshing gaser…

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Dave Schroetter
February 5th, 2025 at 12:48 pm

Nice work 👍🏼!

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Favo K
February 5th, 2025 at 6:42 pm

100% agree on the grip, even with my TRX "climbs". Great job, as always.

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Lincoln Kerger
February 5th, 2025 at 10:58 pm

Great job!

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Steven Thunander
February 5th, 2025 at 10:52 am
Commented on: 250205

Globo wod: 9/12 calories on the assault bike or 13 burpees per round if an echo bike isn't available. Sub 5 towel pullups or 5 l-sit pullups per legless rope climb if a climbing rope isn't available.

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James Gentile
February 5th, 2025 at 5:34 pm

What makes the calories different on an Airbike versus an Echo bike? They are both fan bikes, just have different drivetrains.

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Ki deok Park
February 5th, 2025 at 10:28 am
Commented on: 250205

7strict pull ups

30:18

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YooSik Kim
February 5th, 2025 at 9:47 am
Commented on: 250205

Assault bike

11:19

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Favo K
February 5th, 2025 at 6:43 pm

Terrific!

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Lincoln Kerger
February 5th, 2025 at 10:57 pm

Great work!

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Felix Malzahn
February 5th, 2025 at 9:47 am
Commented on: 250205

12:50 - 12‘ Rope Climb

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Kyungtaek Kang
February 5th, 2025 at 6:22 am
Commented on: 250205

CFHIM 15:07 예쁜딸 사랑해

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Lennon Davis
February 5th, 2025 at 2:50 am
Commented on: 250205

Sub row for echo/ 12’ rope

lots of pulling

14:08

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Chad Johnson
February 5th, 2025 at 1:34 am
Commented on: 250205

What’s a modification for Rope Climbs when you don’t have a rope?

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Lincoln Kerger
February 5th, 2025 at 1:48 am

Towel pull-ups, maybe 5-7 per climb for 15’. No towel, then commando (a.k.a. Tarzan) pull-ups, maybe 7-10 per 15’ climb. Just a couple suggestions off the top of my head. Floors open for anyone else to chime in.

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Chad Johnson
February 5th, 2025 at 2:03 am

Thanks! Towel pull-ups were usually my go to in these situations but wasn’t sure another option I wasn’t thinking of. 👍🏾

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Chad Johnson
February 5th, 2025 at 2:03 am

Thanks! Towel pull-ups were usually my go to in these situations but wasn’t sure another option I wasn’t thinking of. 👍🏾

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Chad Johnson
February 5th, 2025 at 3:12 pm

Rx (with sub 10 total Tarzan Pull-ups): time-13:53


Thanks for the advice!

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Favo K
February 5th, 2025 at 6:44 pm

Good job; those pulls ups are a great sub!

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Lincoln Kerger
February 5th, 2025 at 10:57 pm

Great job, and you’re welcome!

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