Complete as many rounds and reps as possible in 10 minutes of:
20 GHD sit-ups
2 rope climbs to 15 feet
Post rounds and reps to comments.
Stimulus and Strategy:
Today’s workout is a sneaky couplet. Expect the GHD sit-ups to make the rope climbs a bit more difficult than they might normally be. If you have limited experience with the GHD, reduce the range of motion and reduce reps. If you do not have a GHD, check below for alternatives. For the rope climbs, only go up if you are confident you can complete the rep safely. Have fun with this workout and remember to be intentional with your foot hook in anticipation of accumulated fatigue.
Scaling:
Reduce the reps of the GHD sit-ups and rope climbs.
To reduce the demand of the GHD sit-ups, reduce the range of motion to parallel or a quarter. For the rope climbs, reduce the height of the climb.
In case of an injury or limitation, perform V-ups or AbMat sit-ups in place of the GHD sit-ups. For the rope climbs, consider pull-to-stands or strict pull-ups.
Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
20 GHD sit-ups to parallel
2 rope climbs to 12 feet
Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
20 AbMat sit-ups
4 pull-to-stands
Stop if you complete 4 rounds before time is up.
Coaching cues:
To reduce the number of pulls it takes to get to the top on each rope climb, focus on leaning back and bringing your knees to your elbows before you secure your foot hook and stand up.
Resources:
The GHD Sit-Up
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The AbMat Sit-Up
Pull-to-Stand
Comments on 250617
97 Comments
20 abmat sit-ups
2 rope climbs to 15 feet
amrap 10'
20 sit sit ups
4 renegade row+push ups
6 rds+16 sit ups
3 rounds plus 21 reps
I did 4 legless rope climbs to 7.5’ each round.
GHD went hard way too soon 🤣
20 back extensions
10 pull-ups
5 rounds
M- 54/5'7 / 225
Intermediate athlete/scale
completed 250626
GHD sit-ups to parallel, 4 lying to standing rope climbs
Rnd 1- 2:09, Rnd 2- 1:59, Rnd 3- 2:11, Rnd 4- 2:21, plus 20, took an extra 1:05 to finish round 5.
5 full rounds
floor sit ups
5+3
4rd+10reps RX
M/39/6’/178#
Made a mess of this one. WOD ended up being:
In 10:00
20 GHD sit-ups
2 legless rope climbs
20 GHD sit-ups
3 legless rope climbs
20 GHD sit-ups
3 legless rope climbs
20 GHD sit-ups
2 legless rope climbs
*Legless rope climbs to 10’ from seated start. Really sneaky workout!
Deo gratias
20 GHD sit-ups
2 rope climbs to 15 feet
Total: x5
4 rounds plus 10 reps or something like that. Can’t remember now! Scaled it to parallel ghd sit-ups round 1 and 9 high jumping rope pull-ups…v-ups after round 1
I commented with my results Tuesday and it didn’t show up so I commented again (and saw my comment posted) now my comment is deleted. Same with 250618. Is this an Artificial Stupidity thing or am I doing something wrong?
55 yo M/ 5'9"/ 149 lbs
4 rounds + 20 GHD situps
5 complete rounds in 10:38
as Rx'ed
Legless. 6 rounds
+ 2 LRC. Had 1 ghd so me & training partner waited on each other a bit.
RX 5+14
Beginner option
4 ab mat sit ups x 20
3 assisted pushups x 4 with 50, 40, 50 pds of assistance.
20 sit ups
2 sets of 3 pull-up knee tucks
6 rounds
5 rds + 4
20 pvc situps
2 rope climb
10 AMRAP of 20 GHDs and 8 rope pull-up & knees to elbows
6 rounds at the bell
6 rounds total
Beginner: 4 rds 6:09
3+21 RX
Man I really gotta work on my rope climb game
20 GHD Sit Ups
4 Strict Pull Ups (No Rope Climb Available)
2 Rds + 10 GHD Sit ups
10 GHD sit-up
1 Rope climb
4 rounds
Rx 7 rounds + 21 reps
*All GHD Sit-ups unbroken.
**That got gnarly! Failed my last Rope Climb!
Dang!!
Holy crap, that’s insane!
RX, 4 round + 8 reps
M/36/212#/73”
Rx
5+12
M / 22 / 5'7 / 205.6
AMRAP 10 min:
20 ab mat sit-ups
10 towel pull ups
4 rounds + 10 sit ups & 5 pull ups
10 mile week
2.5 miles - 25:00
5 miles left
20 AbMat sit-ups
4 pull to stand
W/ 10-12 ft rope
5 rounds plus 6 reps
Back squat 5x5
185 - 225 - 245 - 255 - 275
WOD RX
4 + 7 reps
15 GHD sit-ups
1 hands only rope climb
8 strict pull-ups
x 3 rounds
M/48/6’4”/218#
20 GHD over Bosh ball
6 strict pull-ups
5 round even
Intermediate scaled/ modified option:
Complete as many rounds and reps as possible in 10 minutes of:
20 AbMat sit-ups
6 × 1Strict pull-up + 1Strict knees-to-elbows
3 rounds + 19 AbMat sit-ups
- 20 Abmat Sit-ups
- 4 rope pull to stands
7:56
Rx’d: 5 rds + 20 GHD SU + 1 rope climb
M/ 42y/ 172lbs/ 68”
Hell yeah, bro!
4rounds +11
WOD CrossFit.com 250617 – Complete.
https://youtube.com/shorts/QveHSXvps-c
10-Minute AMRAP:
20 GHD Sit-ups
2 Rope Climbs (15 ft)
✅ 3 Rounds done.
Good form. Strong pace. Full focus.
I'm really happy with progression on these two movements. I managed 4 reps on the rope to 12 feet using the basket method - need to wear high socks as the rope was wrapping my lower leg and I have a cool rope burn now. The GHD I was able to do with full range of motion, but without my arms yet moving behind me at the bottom of the movement - feels like being upside down on a rollercoaster and not holding on - I'll get past it I'm sure!
10 mins - 2 rounds
correction 15 feet I did! 💪
Nice! Congrats on the improvement! Definitely socks or sleeves are a good idea!
Good work on the arcs!
*RCs!
No rope/GHD-scaled to 20 sit ups over physio ball w/feet anchored full ROM
4 strict pull ups, band assisted*
6 rounds + 20 sit ups
(did the pull ups after time to finish)
*back was not up to LTS with TRX, my usual sub. Sit ups felt OK. Not great, but doable.
Nice job, Favo!
Well done on the subs Favo!
Very well done, Favo!
5+12
Well done!
20 GHD sit-ups
2 rope climbs to 15 feet
20 GHD sit ups to parallel
2 strict pull ups
7 rounds
Great job; that's moving the whole time!
4+17
20 ghd
2 12' hand over hand sled pulls @180#+sled
Great sub with the sled pulls. Nice work!
No rope, subbed 4 reps x [1 pull-up + 1 knees-to-elbows] = 1 rope climb
4 rounds + 17 = 97 GHDs + 32 [1 PU + 1 K2E] = 129 reps
(161 reps if you count each PU & K2E separately)
Rx-ish, at work so had to sub:
Complete as many rounds and reps as possible in 10 minutes of:
20 GHD sit-ups
2 sets of 4 neutral grip pull ups
5 rounds
(Rx but subbed 6 L-sit pull-ups for 1 rope)
regular sit-ups and 15' rope climbs
6 Rounds
Great job!
To relieve the good old classic days, I'm doing the programming from 2006-2009 for a while. Will be back!
M 54/205/6’
Scaled ghd to a little past parallel. Everything else rxd.
4+2.
No rope climbs, pull-to-stands, or even pull-ups right now, so subbed
10min AMRAP
20 GHD Situps
100ft Pull on a seated rope machine (mid-drag)
4rds + 14 (finished 5th round at around 11:30)
Day 4, tapered more with the rope machine but wanted to keep the core work. Could have probably got in 5 rounds but there was just too much transition distance between the GHD and rope machine.
Solid sub! Nice job.
Nice work, Lincoln.
Awesome!
did 3 rope climbs to 10 ft per round
20 AbMat sit ups per round
5 rounds, 15 sit up reps.
Great job!
Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
20 AbMat sit-ups
4 pull-to-stands
4-rds
7:23
10 minute AMRAP:
-2 TRX seated-2-standing (no rope)
-20 GHD’s
5 rds plus 16 reps
Nice work!
No rope or GHD at the local Y. Made a GHD with a bench and some heavy dumbbells and went full range that would allow. Did 5 strict pull ups + KTE for each climb.
2 PU/KTE short of a full 5 rounds.
Great job and improvisation!
Nice job!
AMRAP10:
30 v-ups to rig
6 ring pull-up
4 rounds
Good modification; well done.
Rxd 3rds+20reps