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Saturday

250315

Workout of the Day

72

For time:
18 bench presses
1 rope climb to 15 feet
15 bench presses
2 rope climbs
12 bench presses
3 rope climbs
9 bench presses
4 rope climbs
6 bench presses
5 rope climbs
3 bench presses
6 rope climbs

♀ 125 lb
♂ 185 lb

Post time to the comments.

Stimulus and Strategy:
Today’s workout is an ascending ladder of rope climbs and a descending ladder of bench presses. Expect this to be more of a moderate-duration effort and a bit of a “pump” session. Since both movements can be more upper-body dominant, focus on your foot hook while climbing the rope and avoid pushing to failure on either movement. This will help take some demand off the upper body and reduce fatigue. If you completed the Open workout yesterday and feel fatigued, reduce the intensity today by slowing down or choosing less-demanding scaling options.

Scaling:
Reduce the loading of the bench presses. If you are able to perform a rope climb, but the later sets contain too many reps, consider reducing the reps to 1/2/2/2/2/2.

To reduce the complexity of the bench presses, consider performing dumbbell bench presses or floor presses. For the rope climbs, reduce the height of the climb, perform pull-to-stands, or consider pull-ups or ring rows.

In case of an injury or limitation, consider performing single-arm dumbbell bench presses or floor presses. If necessary, perform push-ups to eliminate the loading. For the rope climbs, consider pull-to-stands, ring rows, or dumbbell bent-over rows.

Intermediate option:
For time:
18 bench presses
2 rope climbs to 12 feet
15 bench presses
2 rope climbs
12 bench presses
2 rope climbs
9 bench presses
2 rope climbs
6 bench presses
2 rope climbs
3 bench presses
2 rope climbs

95 lb
135 lb

Beginner option:
For time:
15 bench presses
2 pull-to-stands
12 bench presses
2 pull-to-stands
9 bench presses
2 pull-to-stands
6 bench presses
2 pull-to-stands
3 bench presses
2 pull-to-stands

35 lb
45 lb

Coaching cues:
To press from a stronger position on the bench press, focus on keeping your elbows closer to your body, both on the way down and up. This position will help you recruit more muscles to help you push through today’s reps.

Resources:
The Bench Press
The Rope Climb (Wrapping)
The Rope Climb (Basket)

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Comments on 250315

72 Comments

Comment thread URL copied!
Juan Esteban Hoyos Manrique
June 18th, 2025 at 5:34 pm
Commented on: 250315

18:05 115 lbs bench, sets of 2 rope climb

Comment URL copied!
Gustavo White
April 13th, 2025 at 10:43 pm
Commented on: 250315

https://youtube.com/shorts/PvD4-Wuos1Q

My Training on Saturday afternoon, April 132, 2025

For Time

15 Bench Presses 127 lb

2 Rope Climbs 12 ft

12 Bench Presses

2 Rope Climbs

9 Bench Presses

2 Rope Climbs

I completed the Workout in 11;28 minutes.

Comment URL copied!
Quinn McCutchen
April 2nd, 2025 at 12:10 am
Commented on: 250315

55 yo M/ 5'9"/ 149 lbs


23:01

scaled to 115 lbs

Comment URL copied!
ART SHELDON
March 22nd, 2025 at 2:54 pm
Commented on: 250315

M56/150


Scaled to -


105 bench presses, 5 commando pull-ups/ 5 squats = 1 rope climb.


26:08

Comment URL copied!
Ryan Chua
March 21st, 2025 at 11:25 am
Commented on: 250315

RX 165

Comment URL copied!
Manchild Manchild
March 21st, 2025 at 12:08 am
Commented on: 250315

18-15-12-9-6-3 push-ups on 20# dbs &

2-4-6-8-10-12 neutral-grip strict pull-ups


14:49

Comment URL copied!
Fabien Grosset-Janin
March 20th, 2025 at 6:16 am
Commented on: 250315

BP @50kg + 3strict PU UB for each RC

17'40"

Comment URL copied!
Kolbey Wegner
March 18th, 2025 at 9:46 pm
Commented on: 250315

12:59, used 125lb and subbed 3 strict pull-ups for each rope climb.

Comment URL copied!
Coastie Nick
March 17th, 2025 at 8:23 pm
Commented on: 250315

Rx’d: 33:40


Should’ve scaled BP, started doing singles halfway through.

Comment URL copied!
Jessica Pugh
March 17th, 2025 at 5:23 pm
Commented on: 250315

Intermediate option but scaled to #65 and no rope climb so subbed with 5 barbell rows and 5 weighted oh sit-ups and 1 min fast walks on treadmill time 24:23

Comment URL copied!
Sam K
March 17th, 2025 at 1:02 am
Commented on: 250315

Rx

Sunday pace

18:10


Son(17)

@155lbs 21:12

Comment URL copied!
Kirill Morozov
March 16th, 2025 at 11:50 pm
Commented on: 250315

My 19 CrossFit Workout.) On Saturday Evening.

March 15, 2025.

No Bench Press.(


Result: 15 Min

Comment URL copied!
Brandon Higgins
March 16th, 2025 at 7:00 pm
Commented on: 250315

NFT


Did 3 strict pull-ups for every rope climb


OT at station 8 today. This was a good pump

Comment URL copied!
Chance Billups
March 16th, 2025 at 6:48 pm
Commented on: 250315

25:42 Rx

Comment URL copied!
James Gentile
March 16th, 2025 at 5:50 pm
Commented on: 250315

Completed at the Y one day late. Did bench RXd, no rope, completed 3 L-sit pull-ups for each rope climb.


20:05.


solid pump!

Comment URL copied!
Seth Cormier
March 16th, 2025 at 2:47 pm
Commented on: 250315

17:15 total. I did rope pull-ups, because I didn’t have a rope climb. 3 pull-ups for 1 rope climb.

Comment URL copied!
Vito Zolota
March 16th, 2025 at 10:44 am
Commented on: 250315

M/55 👨🏻‍🦳

Intermediate

TT -> 12:25

Comment URL copied!
Vito Zolota
March 16th, 2025 at 10:48 am

RC subbed to 3 PU

Comment URL copied!
Luis Oliveira
March 16th, 2025 at 9:22 am
Commented on: 250315

70 Kg

23:20

Comment URL copied!
Chris Jordan
March 16th, 2025 at 3:14 am
Commented on: 250315

Rx-ish, 12’ high ceiling

14:41

Comment URL copied!
Jonathan Junk
March 15th, 2025 at 10:07 pm
Commented on: 250315

18 ish mins RX

Easy pace after doing 25.3

Comment URL copied!
Mike Munsee
March 15th, 2025 at 9:57 pm
Commented on: 250315

M 54/205/6’

Intermediate scale on the weight and rope climbs. 15’ rope climbs.

13:10.

Comment URL copied!
Cameron Farrell
March 15th, 2025 at 9:19 pm
Commented on: 250315

135# bench

3-5 strict pull ups per rope climb


20:00

Comment URL copied!
Lincoln Kerger
March 15th, 2025 at 8:44 pm
Commented on: 250315

Intermediate and subbed 3 L-sit pull-ups per RC

14:26


Yeah, pump, definitely got one. Intended to do Rx rep scheme with the sub but after the 3rd set of pull-ups (9 l-sit) I decided to stick with intermediate rep scheme the rest of the way.

Comment URL copied!
Favo K
March 15th, 2025 at 9:08 pm

Excellent! Going with the L-sit pull ups is literally hard core after death by plank!

Comment URL copied!
Marco Rossi
March 15th, 2025 at 8:04 pm
Commented on: 250315

M-43/178/72kg

scaled:

- bench presses: 18,15,12,9 reps@60kg; 6 reps@70kg; 3 reps@80kg

- Rope climb: 1,2,3,4,5,6 Rope climb (2,90 m in my garage).

time 29'37"

Comment URL copied!
Lincoln Kerger
March 15th, 2025 at 8:46 pm

Nice!

Comment URL copied!
Andrew Gundlach
March 15th, 2025 at 7:51 pm
Commented on: 250315

135# bench press: 18-15-12-9-6-3

ring rows: 10-10-10-10-10-10


11:47

m/40/69in/185

Comment URL copied!
Lincoln Kerger
March 15th, 2025 at 8:46 pm

Well done!

Comment URL copied!
JD Klein
March 15th, 2025 at 6:35 pm
Commented on: 250315

Did 25.3 scaled, no time cap, 24:58

Inchworms

135# DL

95# power clean

65# hang snatch

50 cal rows each set

Comment URL copied!
Mike McEachron
March 15th, 2025 at 6:15 pm
Commented on: 250315

21:49

Scaled

Bench @155lbs

18-15-12-9-6-3

Rope Climb

1-2-3-4-5-6

Comment URL copied!
Lincoln Kerger
March 15th, 2025 at 8:46 pm

Good work!

Comment URL copied!
Hunter Ferrell
March 15th, 2025 at 6:04 pm
Commented on: 250315

Bench @ 185lbs

Strict Pull Ups Starting at 2 reps and ending at 12 reps

Time - 18:05

1 Mile AMRAP - 7:48

Comment URL copied!
Lincoln Kerger
March 15th, 2025 at 8:47 pm

Great job!

Comment URL copied!
Troy Bruun
March 15th, 2025 at 6:01 pm
Commented on: 250315

6:59

*4 weeks to the day since breaking ankle…no weight bearing*


18 Bench Press(95lbs) Boot on Bench

10 Ring Row (Boot resting on other leg)

15 BP

10 RR

12 BP

10 RR

9 BP

10 RR

6 BP

10 RR

3 BP

10 RR

Comment URL copied!
Lincoln Kerger
March 15th, 2025 at 8:47 pm

Still fast, way to get some work in! Hope it heals well!

Comment URL copied!
Favo K
March 15th, 2025 at 9:12 pm

Solid job still keeping at it as you heal! Been there!

Comment URL copied!
Troy Bruun
March 15th, 2025 at 10:58 pm

Thanks guys, I appreciate it!

Comment URL copied!
Dave Schroetter
March 15th, 2025 at 5:35 pm
Commented on: 250315

M- 53/ 5'7 / 225

Intermediate athlete/scale

135# BP-18,15,12,9,6,3

4 lying to standing rope climbs after each bench press section.

11:52

Comment URL copied!
Lincoln Kerger
March 15th, 2025 at 8:48 pm

Great job!

Comment URL copied!
Favo K
March 15th, 2025 at 9:12 pm

Nice!

Comment URL copied!
Leônidas Fagundes
March 15th, 2025 at 5:14 pm
Commented on: 250315

Load: 145lb

Time: 33:22

Comment URL copied!
Dave Schroetter
March 15th, 2025 at 5:38 pm

Good job 👍🏼

Comment URL copied!
Gavin Kibble
March 15th, 2025 at 4:35 pm
Commented on: 250315

22:26

sub 4x strict pull-ups for rope climbs

Comment URL copied!
Dave Schroetter
March 15th, 2025 at 5:38 pm

Well done!!!

Comment URL copied!
Dave Schroetter
March 15th, 2025 at 5:44 pm

Well done!!!

Comment URL copied!
Dave Schroetter
March 15th, 2025 at 5:45 pm

Well done!!! You are always putting in the work!!!

Comment URL copied!
Debbie Jaeger
March 15th, 2025 at 4:03 pm
Commented on: 250315

Time: 28:41

Bench press 95

Zombie rope climbs

4-6-8-10-12-14

Comment URL copied!
Favo K
March 15th, 2025 at 9:13 pm

Great job!

Comment URL copied!
Favo K
March 15th, 2025 at 4:01 pm
Commented on: 250315

Rx reps:

Scaled BP to 50# BB/no rack/spotter

Lying to standing

11:29


Did more BPs on old weight machine afterward @ 100# to hit the weight stimulus more & then turned it into delt day too, with face pulls, seated military press, supinated front raises & lateral raises. The end.

Happy Rest Day, y'all!

Comment URL copied!
Dave Schroetter
March 15th, 2025 at 5:46 pm

Nicely done!!! You are always putting in the work. One of these days I would like to try a real rope climb. Just to see

Comment URL copied!
Lincoln Kerger
March 15th, 2025 at 8:48 pm

Awesome job!

Comment URL copied!
Gustav Folke
March 15th, 2025 at 3:06 pm
Commented on: 250315

M-18 W-73 H-183

Intermedeate option 19:30

Those last rounds were tough 😅

Comment URL copied!
Lincoln Kerger
March 15th, 2025 at 8:48 pm

Good work!

Comment URL copied!
Brian Louchis
March 15th, 2025 at 2:55 pm
Commented on: 250315

18:55

135 lbs

Sub 3 strict pull-ups per RC

Comment URL copied!
Favo K
March 15th, 2025 at 4:05 pm

Nice job; that's a lot of pull ups!

Comment URL copied!
Charles Meyers
March 15th, 2025 at 2:13 pm
Commented on: 250315

Beginner option:

For time:

15 bench presses

2 pull-to-stands

12 bench presses

2 pull-to-stands

9 bench presses

2 pull-to-stands

6 bench presses

2 pull-to-stands

3 bench presses

2 pull-to-stands

115 lbs

Comment URL copied!
Charles Meyers
March 15th, 2025 at 3:23 pm

9:13

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Favo K
March 15th, 2025 at 4:03 pm

Nice job, Charles!

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Dave Schroetter
March 15th, 2025 at 5:47 pm

Great job!!!!

Comment URL copied!
Maryse Ricard
March 15th, 2025 at 1:47 pm
Commented on: 250315

pas capable de post mon score

Comment URL copied!
Favo K
March 15th, 2025 at 3:54 pm

Intenta publicar directamente en el sitio abierto de crossfit

Comment URL copied!
Jonathan Elmore
March 15th, 2025 at 1:45 pm
Commented on: 250315

24:15

Intermediateish

15’ and #60 Dumbbells

Comment URL copied!
Favo K
March 15th, 2025 at 4:04 pm

Heavy press with DBs. Well done!

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Dave Schroetter
March 15th, 2025 at 5:50 pm

Exactly what Favo said!!!! Impressive 👍🏼

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Lincoln Kerger
March 15th, 2025 at 8:49 pm

Well done!

Comment URL copied!
Jay Rinaldi
March 15th, 2025 at 1:08 pm
Commented on: 250315

29:40

*155lb bench press

*legless from seated position to about an 8’ target

Comment URL copied!
Lashaw Towles
March 15th, 2025 at 11:07 am
Commented on: 250315

19:11

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Favo K
March 15th, 2025 at 4:05 pm

Great work, as usual!

Comment URL copied!
Dave Schroetter
March 15th, 2025 at 5:51 pm

Good job 👍🏼

Comment URL copied!
Steven Thunander
March 15th, 2025 at 12:46 am
Commented on: 250315

Globo wod: sub either 3 towel pullups or 3 l-sit pullups per rope climb if a rope isnt available. Dumbbell sub 45/75lb dumbbells (intermediate 35/50lbs, scaled 15/20lbs dumbbells)

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Lincoln Kerger
March 15th, 2025 at 8:45 pm

Thanks for the subs!

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