For time:
21 GHD sit-ups
7 rope climbs to 15 feet
21 GHD sit-ups
21-meter double-kettlebell front-rack walking lunge
15 GHD sit-ups
5 rope climbs to 15 feet
15 GHD sit-ups
15-meter double-kettlebell front-rack walking lunge
9 GHD sit-ups
3 rope climbs to 15 feet
9 GHD sit-ups
9-meter double-kettlebell front-rack walking lunge
♀ 35-lb kettlebells
♂ 53-lb kettlebells
Post time to comments.
Stimulus and Strategy:
Expect this conditioning workout to challenge the trunk and legs, as well as the skill of the rope climb. The GHD sit-up volume is reasonable, but expect this movement to increase the difficulty of the knee raise component of the rope climbs, as well as the core demands of the kettlebell front-rack walking lunges. The load of the kettlebells is intended to be moderate, where the initial round can be completed unbroken or with one break.
Scaling:
Reduce the loading of the kettlebells. Reduce the reps of the GHD sit-ups and rope climbs.
To reduce the complexity of the GHD sit-ups, reduce the range of motion. For the rope climbs, reduce the height of the climb. For the kettlebell front-rack lunges, perform the lunges with a single kettlebell or hold the two kettlebells in the farmers carry position.
In case of injury or limitation, perform sit-ups or V-ups in place of the GHD sit-ups. For the rope climbs, perform pull-to-stands. For the kettlebell front-rack lunges, eliminate the loading or consider step-ups to a low box.
Intermediate option:
For time:
15 GHD sit-ups
7 rope climbs to 12 feet
15 GHD sit-ups
15-meter double-kettlebell front-rack walking lunge
12 GHD sit-ups
5 rope climbs to 12 feet
12 GHD sit-ups
12-meter double-kettlebell front-rack walking lunge
9 GHD sit-ups
3 rope climbs to 12 feet
9 GHD sit-ups
9-meter double-kettlebell front-rack walking lunge
♀ 26-lb kettlebells
♂ 36-lb kettlebells
Beginner option:
For time:
15 AbMat sit-ups
5 pull-to-stands
15 AbMat sit-ups
15-meter walking lunge
12 AbMat sit-ups
4 pull-to-stands
12 AbMat sit-ups
12-meter walking lunge
9 AbMat sit-ups
3 pull-to-stands
9 AbMat sit-ups
9-meter walking lunge
Coaching cues:
Treat the rope climb as a stand or squat after securing the wrap instead of pulling with the arms. In the warm-up, practice establishing a secure foot hook before standing up and reaching for the next pull. This will reduce the risk of unnecessary foot sliding as you are climbing.
Resources:
The GHD Sit-Up
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The AbMat Sit-Up
The Pull-to-Stand | Rope Climb Scaling
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Comments on 250701
112 Comments
13:33
10ft rope
18:17 scaled to intermediate except the last 2 rope climbs were from seated on the ground (starting legless until I could climb high enough to foot pin) and final 9 meters of lunging with 53lb kettlebells instead since I wasn’t really pushing as fast as I could the whole time and I felt strong except for on the ghd, where it just got harder and harder to maintain unbroken sets (I broke once on the second set of each round).
Dad: 29:17 beginner scale with abmat sit-ups on a 12” pad and pull to stands from the same pad, walking lunges were pvc assisted but basically full depth.
M/52/90kg
15-12-12 P.ghd
28-20-12 pull-ups
36# kb
16:20
3 rounds
7 GHD sit-up
2 rope climbs
7 GHD sit-ups
30 feet KB front rack walking lunge (25 lb ea.)
9:07
M/39/6’/175#
Modified to:
21 GHD sit-ups
4 legless rope climbs from seated start to 10’
21 GHD sit-ups
21 meter walking lunge with 50-lb. dumbbells
15/3/15/15
9/2/9/9
13:05
*Dumbbells resting on shoulders
Deo gratias
Lunges DB9kg
Abmat sit-ups
21 GHD
42 L-sit pull-ups
21 GHD
22 lunges with front rack DBs (35#x2)
15 GHD
30 L-sit pull ups
15 GHD
14 lunges with front rack DBs (35#x2)
9 GHD
18 L-sit pull ups
9 GHD
10 lunges with front rack DBs (35#x2)
Completed 7/1 while on vacation. Resort gym so a lot of subs.
x5 pull ups + KTE for each climb
anchored feet exercise ball situps for GHD
50 lb DBs for lunges
17:15
good workout. The “climbs” got very taxing.
22:38 Rx
m/41/194#
RX 15’53
GHD unbroken
15 bench sit ups
5 pull to stands
15 bench sit ups
15M DB walking lunges front rack (25#DBs)
12 bench sit ups
4 pull to stands
12 bench sit ups
12M DB walking lunges front rack (25#DBs)
9 bench sit ups
3 pull to stands
9 bench sit ups
9M DB walking lunges front rack (25#DBs)
21 V-Ups
21 Strict Pull ups
21 V-Ups
21 reverse step front rack lunges 35#
15 V-Ups
15 Strict Pull ups
15 V-Ups
15 reverse step front rack lunges 35# DBs
9 V-Ups
9 Strict Pull ups
9 V-Ups
9 reverse step front rack lunges 35# DBs
21 GHD sit-ups
7 rope climbs to 15 feet
21 GHD sit-ups
21-meter double-kettlebell front-rack walking lunge
15 GHD sit-ups
5 rope climbs to 15 feet
15 GHD sit-ups
15-meter double-kettlebell front-rack walking lunge
9 GHD sit-ups
3 rope climbs to 15 feet
9 GHD sit-ups
9-meter double-kettlebell front-rack walking lunge
9:04, mid, 55yo M, 21, 15, 9 of v ups, ring rows, situps, 53#kb lunges
13:37 didn’t have rope so did ring rows instead. 15# DB each hand for lunges. Ab mat sit ups for the first set but then just did sit ups.
For time: 16:24
10 kg dumbbell front rack lunges
21 crunch machine SU
9 pull-to-stands
21 crunch machine SU
21-meter walking lunge
15 crunch machine SU
5 pull-to-stands
15 crunch machine SU
15-meter walking lunge
9 crunch machine SU
3 pull-to-stands
9 crunch machine SU
9-meter walking lunge
Rx 8:40
*Unroken GHD Sit-ups and Lunges.
**That was a FUN Combo!!!
That. Is. Crazy. Incredible!
Time: 10:04
Modified to 21-15-9 of each:
GHD
8' rope pull up to foot clamp
GHD
Double 52.5lb plate-sets lunges
13:45
If it wasn't for those rope climbs I could call this Rx, but then it probably would have taken at least another +3min 😆
Rx’d: 16:33
M/ 42y/ 173lbs/ 68”
My man, great job!
Excellent @Rx!
Nick Awesome job !!! You're tearing it up 👍🏼👊🏼
1pood kbs
legless rope climbs to 8ft
4-3-2 per round
15.59
55 yo M/ 5'9"/ 143 lbs
22:49
lunges with 35 lb dumbbells
M/36/212#/73”
Rx 14:40
Nicely done!
Scaled/Modified
21 AbMat Situps (butterfly, unanchored)
14 Parallel row w/ TRX
14 KTC
21 AbMat Situps
21m Front rack carry (2x24kg KB)
15 AbMat Situps
10 Parallel row
10 KTC
15 AbMat Situps
21m Front rack carry
9 AbMat Situps
6 Parallel row
6 KTC
9 AbMat Situps
21m Front rack carry
9:45
Wasn't sure how GHD situps would feel on the knees right now so subbed there out of caution. No rope for pull-to-stands today and I would normally sub commando pull-ups for RC but don't want to push the left shoulder too fast, hence the TRX rows. Any lunge is a no go right now, so just stuck with longer distance front rack carry each effort. More mobility work.
Nice to see you working your way back!
Great work & fast even with small modifications! Well done!
Lincoln you are putting in some serious work!!! Kudos to you 👍🏼👊🏼💪🏼
21 Ab-mat sit-ups
7 pull to stand
21 Ab-mat sit-ups
21-meter double-kettlebell front-rack walking lunge(with 18lb kb)
15 Ab-mat sit-ups
5 pull to stand
15 Ab-mat sit-ups
15-meter double-kettlebell front-rack walking lunge(with 18lbs kb)
9 Ab-mat sit-ups
3 pull to stand
9 Ab-mat sit-ups
9-meter double-kettlebell front-rack walking lunge(with 18lb kb)
No rope , did pull ups instead (1 rope climb = 3 pull ups)
Rx’d 11:15
2x35lbs dumbbells lunges
3 x [1 pull-up + 1 knees-to-elbows] = 1 rope climb, so 21-15-9 combos
16:03
1103 total combined reps @45kg of ab pulls, lat pulls, lat press, bicep curls h/v grips & ghd situps, + 100 leg curls @ 45kg & 24 leg press @240lbs +12 air squats. Time elapsed 121 minutes.
Did yesterday’s Grace+. Results there. Some really good times, suspects.
M50/77/179cm
10:14
Intermediate option:
For time:
15 GHD sit-ups
7 towel pull ups
15 GHD sit-ups
15-meter double-kettlebell front-rack walking lunge 2x16kg kettlebell
12 GHD sit-ups
5 towel pull ups
12 GHD sit-ups
12-meter double-kettlebell front-rack walking lunge 2x16kg kettlebell
9 GHD sit-ups
3 towel pull ups
9 GHD sit-ups
9-meter double-kettlebell front-rack walking lunge 2x16kg kettlebell
10:26 55lb dumbbells
I couldn't find a rope today or a GHD machine so did the Beginner option
9:46 with two 16kg KBs on the lunges
Great time!
Nicely done!
13:48
Barbell + 20 kg
11:23
Fast! Nice work!
Rx-ish. Ceiling max is 12’
10:35
Great job!
BIRTHDAY WOD!!!🥳
Modified for space & birthday numbers:
58 GHD sit-ups (feet anchored under fence/over physio ball full ROM)
7 lat pulldowns slow @60#
58 GHD sit-ups
58- double-kettlebell front-rack alt rear lunges(1-35# KB, 1-20# KB)*
15 GHD sit-upsr
7 lat pulldowns same as above
15 GHD sit-ups
15-lunges as above
9 GHD sit-ups
7 lat pulldowns as above
9 GHD sit-ups
9 lunges
12:34
*Only have 1 35#KB so used it & a 20# KB & alternated sides holding each-Finisher: 58 KB swings @ 35# + 1 for good luck😂
Happy Bday Favooo ;)
Happy Birthday!
Nice work but you did too many reps because aint no way you’re 58y. Happy Birthday!
Happy B-Day and awesome job, especially those GHDs!
HBD FAVO!
Thank you everyone! I am, Coastie! Hard for me to believe too!😀
Favo, Happiest of birthdays to you!!! You need to do something special, you deserve it!!!
M- 54/5'7 / 225
Intermediate athlete/scale
21 GHD S.U. / 12 lying 2Standing rope climbs/ 21 GHD S.U. / 21 m. Double kb lunges 30#- 6:13, 15/9/15/15- 4:51, 9/3/9/9- 2:54, Total. 14:03
Nice job, Dave! Moving!
Another great outing , Dave!
Well done, Dave!
Beginner- subbed banded pull ups and standing lunges (16,12,10)
7:04
Nice job 👍🏼
Great work!
M/55
21-15-9
ab-mat sit up/c2b/sit up/(2) 40# DB walking lunge
14:00
Well done!!!
Nice!
Intermediate
20:27
Way to go 👍🏼
8:15
Subbed hollow rocks, 3x pullups, and 40lb dumbbells.
Good work!
scaled 11ft rope climbs
30# Dbs
Well done 👍🏼
Nice job!
10,7,5 rope climb (10ft)
45lb dumbells
abmat sit-ups
11:45
Good job!!!
For time:
21 GHD sit-ups
7 TRX seated 2 standing
21 GHD sit-ups
21-meter double-kettlebell front-rack walking lunge
15 GHD sit-ups
5 TRX seated 2 standing
15 GHD sit-ups
15-meter double-kettlebell front-rack walking lunge
9 GHD sit-ups
3 TRX seated 2 standing
9 GHD sit-ups
9-meter double-kettlebell front-rack walking lunge
35 lb DB’s
10:53
Great sub with TRX, you got after it 👍🏼💪🏼
Very well done!
Beginner option:
For time: 7:36
Nice work 👍🏼
same RX, time 16'47'' but:
- my Rope in 3m.
- worked with DxKb24, Is It correct?
look right to me! Way to go 👍🏼
Rx 15:45
https://youtu.be/TdN_SgohPQk?si=EMavR9c7PHIo-pc6
https://youtu.be/TdN_SgohPQk?si=EMavR9c7PHIo-pc6
Great job Chance!!!
Another great one, Chance!
Awesome stuff!
-No rope, so 3 pull-ups per rope climb.
-Worked KB from 35, 40, 50 (worried about an old injury)
-Total time-12:06
Well done 👍🏼
Good idea feeling out the weights & working up. Great work!
Nice!
28:35
M/56/67”/150#
no rope and no kb pairs so:
For time
Sit ups. 21-15-9
Strict pull up / k2e complex x3. 7-5-3
Sit ups. 21-15-9
Double db front rack walking lunge meters. 35#. 21-15-9
11:25 total:
rounds: 4:58-4:04-2:23
3 SPU/K2E complexes unbroken = 1 rope climb.
Good subs & great job!
Rxd 25:55
14 strict ring pull ups
14 step back lunges (100# sand bag bear hug)
15 v-ups
10 strict ring pull ups
10 step back lunges (100# sand bag bear hug)
9 v-ups
6 strict ring pull ups
6 step back lunges (100# sand bag bear hug)
9:20
Nice sub, like that sandbag work!
Dumbbell 12 kg
✅ 21 V-ups
• ✅ 9 Jumping Pull-Ups (5 per rope climb)
• ✅ 21 V-ups
• ✅ 21-meter DB Front-Rack Walking Lunge
• ✅ 15 V-ups
• ✅ 5 Jumping Pull-Ups
• ✅ 15 V-ups
• ✅ 15-meter DB Front-Rack Walking Lunge
• ✅ 9 V-ups
• ✅ 3 Jumping Pull-Ups
• ✅ 9 V-ups
• ✅ 9-meter DB Front-Rack Walking Lunge
Score 15:05
Opps did the wrong workout. Oh well
Subbed pvc situps in place of ghd cause i got no ghd. Otherwise as prescibed.
15:50