3 rounds for time of:
22/30-calorie row
5 rope climbs to 15 feet
Post times to comments.
Stimulus and Strategy:
Today’s workout will challenge your efficiency and technique with the combination of the two movements. In both the row and rope climb, you can use your upper body to accomplish the task. However, that would be extremely inefficient and lead to localized muscle fatigue pretty quickly. So, focus on the concept of core-to-extremity when performing these movements. On the rope climbs, use your legs before you reach with the arms. And on the rower, drive with the legs before finishing with the pull.
Scaling:
Reduce the calories on the rower. Reduce the reps of the rope climb.
To reduce the complexity of the rope climbs, reduce the height of the climbs. You could also practice jumping up on the rope and establishing a secure foothold, then coming down.
In case of an injury or limitation, perform your calories on any machine available. For the rope climb, consider pull-to-stands on the rope. If you do not have a rope, consider towel pull-ups or strict pull-ups.
Intermediate option:
3 rounds for time of:
18/24-calorie row
3 rope climbs to 12 feet
Beginner option:
3 rounds for time of:
10/15-calorie row
3 pull-to-stands
Coaching cues:
Think of the rope climb as a squatting movement. Reach up on the rope as high as you can, then, with straight arms, lean back and bring your knees to your elbows. Then, simply stand up out of the bottom of the squat.
Resources:
Rowing
The Rope Climb (Wrapping)
The Rope Climb (Basket)
Pull-to-Stand | Rope Climb Scaling
Find a gym near you:
View the CrossFit map
Comments on 250726
96 Comments
14:35
Intermediate scaled/modified option:
3 rounds for time of:
24 Burpees
12×(1 Knees-to-elbows+1 Pull up)
17:25
Score 11:15
8:48 Rx
age 42, bloke, 74kg.
held the row at 1050 average cal/h
chalked then quick 5 climbs only rested :02-:05 between reps.
No rope
3rds
30cal row
5 jump pull up + 5 second negative
11:21
15’02”
M 60y/155lb/66"
3 RFT 30cal row/5 rope climb to 15'
11:03 Rx
13:50 Rx
Just re-did this one as a warm-up: Rx 11:30
M/39/6’/178#
Modified to:
Three rounds for time:
30 calorie C2 bike
4 legless rope climbs to 10’ from seated start
10:15
Deo gratias
60cal Erg Bike
15 strict pull ups
23:24
RX 9‘34
R1: 1‘37/1‘25
R2: 1‘44/1‘36
R3: 1‘37/1‘35
Rope was 3,8m instead of 7,5m
22 cal row
3 X 5 jumping pull-up to knee tuck
10:43
Completed 7/27 at the Y. Rowed 30 calories. Did 5 pull-ups + 5 K2E for each rope climb.
16:02.
rounds were roughly 4,6,6 minutes. Rows 1:20-1:35-1:37. Grip was pretty wrecked by the end.
22 Cal and 3 Band pull up
9:20
38 / M / 5'9" / 140lbs
3 rounds of:
Assault bike 20 calories
3 rounds of strict pull-ups x6, knees-to-elbows x6, squats x6
28:20
Ugh, I knew that would be too many strict pull-ups...
scaled:
30 cal Row
30 Sit Ups (did pull up skill work before and arms were sore)
time: 10:53
i did it RX : by 9:28
Sore Sunday, minimal warm up, 3:1 rope pull ups to clamp, row Rx
12:19
sky erg
pull up strict ring 20x 3round
Intmd 11,37
Modifications:
• Substituted 5 rope climbs with 5 strict pull-ups each round
Intermediate
No rope, 14 seated towel pulls bar
24 cal rows
10:24
Nice subs & time!
M 55/205/6’
Scaled rows to 24 cals and 3 rope climbs to 15’
8:51.
Great work!
Scaled/subbed - followed Jim’s lead
3 RFT
30 cal row
15 KTE/commando pull-ups/air squat (3 sets of 5/5/5)
13:30 - rows were 1:22-1:22-1:21
Day 44. CN called it, yesterday’s thighburnies turned into today’s thighsories. No rope at home so Jim’s subs seemed appropriate.
Nice job despite the burnies turned sories. Great row times!
Mine too, brother. Good job!
Serves you and CN right, getting thighsories after so many BS yesterday. No good deed goes unpunished, as they say. Tomorrow…blissful rest, except for Favo’s Ironman Tri. 🙂
Nice work and flying on the rower!!
Lol. That was today @Jim; tomorrow is just a little running & pool floating "rest-ish"
Rx’d: 14:44
Rd 1: 4:00
Rd 2: 5:20
Rx 3: 5:24
M/ 42y/ 172lbs/ 68”
Hell yeah, bro!
Second that! Excelenté!
11:26 RX
Nice!
M/55/67”/165#
15:47, Rx
#OldLivesMatter
That's a great time at Rx!
WOD CrossFit.com 250726:
3 Rounds For Time (RFT) of:
24 Row Calories
3 Rope Climbs (12 ft)
Total Time: 22:00 minutes
Tough on the lats from both the rope climbs and the rowing, but pushed through and finished strong! 💪🔥https://youtu.be/ow8iJbUwILg
-16:14; 25 Kipping Pull-ups; 30 Cal Row; 3 sets; No rope for my gym
11:21 30cal row 3 rope climbs to 14’
12 ft climb
11.30
Well done!
18 cal stationary bike
6 towel pull ups
11:13
Intermediate +
(Max ceiling height is 12’)**
3 rounds for time of:
30-calorie row
5 rope climbs to 12 feet**
6:52
That’s dope!
Rx 7:45
*All Rows >1200 Cal/hr.
**That was a fun and fast couplet!
Man, that’s blazing
I don’t have any other way to describe that effort other than incredible!
🔥
HQ, wondering why there's a different men's/women's row rx on a workout like this?
(Not HQ) Jim, I think it evens out the climbs. Ladies are generally shorter and take longer to climb to the 15ft mark. So rowing a little less gives them a "catch-up". I suppose this could be interesting to rewrite as
3 rounds for time of:
30-calorie row
4/5 rope climbs to 15 feet
Jeffrey, yeah, I was thinking if anything was to be scaled today, it would have been the climbs, not the rows. And since climbs are more technique oriented than brute strength oriented, even that's a stretch.
Subbed to 3 RFT
30 cal row
15 air squats/KTE*/pull-ups** (3 sets of 5/5/5)
16:20
This sub is my best idea for approximating a rope climb w/o a rope
*KTE with arms in straps, as always
** Rounds 1 and 3 were commando pull-ups, round 2 with 1 hand on lower, 1 hand on upper bar of a Rogue Fat/Skinny bar setup
Great job, Jim
Well done, Jim!
Those are good subs; very well done!
Nice work and great sub!
55M
13:48
3x: 30 cal/25 pull up
3 RFT/22 cals/5 lying to standing rope pulls
6:46
(Rows: 1:41/1:38/1:35)
Quick workout for you today!
Zoom
Another awesome job!
Thanks, y'all. It did go faster than I expected @Jim, I think my cal rows have improved & I thought it'd take longer for those. I did do a micro-"triathlon" before this workout Saturday:3 mile ruck in 20# PC, 2 mile mountain bike, 1 mile swim, so you were spot on, just one day off😅
M50/77/179cm
intermediate
rope climb to 3m
11:49
did Beginners today as I couldn't get to a gym with a rope.
6:30
10:42
22 cal rows - 1:41, 1:41, 1:31
15 pullups from floor each round
Great work!
3 rounds
30 cal row, 15x [pull-up + knees-to-elbows]
13:12
Nice time, and we're thinking along the same lines w/ rope climb subs.
13:27 RX
15:22 Rx
Beginner option: 8:06
19m50s
Row 1:30-1:45. Rope climbs bottle neck, but I went carefully since its my second time in the ropes ever.
m/56/67”/150#
10:57
3 rft
30 cal row
15 burpee strict pull ups
pull up bar is low (even for me) so jumping would put me at / above the bar
round times 3:40-3:50-3:57
goal was to keep the rows above 1200 cal and survive the burpee pull ups.
Looks to me did more than just survive them. Well done!
3 rds for time:
-(30) cal assault bike
-(5) pull-2-stands (no rope)
R1=3:25
R2=3:10
R3=2:50
9:25
Odd trend of speeding up as WOD went on today. Kids waking up early will do that I guess to get done faster 🤷♂️
Rx 10’47
Switch j hook leg every rep
(Little higher than 15 feet)
rope climbs to 12 feet as that’s all i have
M 35.
RX (15’ legless r.c)
11:19
3 RFT:
- 50 SDHP@Kb 20kg
- 5 Rope Climb (2.9 m Rope in my garage)
time: 10'35''
Did a scaled version of ropeclimbs = lying on the floor and "climbed" up with hands only. Did one lap of 12 ringrows and 12 Jumping airsquats.