3 rounds for time of:
4 rope climbs to 15 feet
40 GHD sit-ups
100-meter dumbbell farmers carry
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Stimulus and Strategy:
In today’s workout, expect grip and midline fatigue to be a factor. Manage your reps on the rope climbs and be confident in your ability to complete the rep before attempting a climb. Use a load for the dumbbells that allows you to complete the distance in 2 sets or less. At the end of the day, choose options that allow you to complete the workout in 18 minutes or less. Use caution on the GHD — if you are not consistently using the GHD to perform sit-ups, consider the scaling options below.
Scaling:
Reduce the loading of the dumbbells. Reduce the reps of each movement.
To reduce the complexity of the GHD sit-ups, decrease the range of motion. For the rope climbs, reduce the height of the climb.
In case of an injury or limitation, for the GHD sit-ups, perform V-ups or AbMat sit-ups. For the rope climbs, perform pull-to-stands. For the dumbbell farmers carries, use one dumbbell or consider unloaded step-ups on a low box.
Intermediate option:
3 rounds for time of:
2 rope climbs to 12 feet
25 GHD sit-ups to parallel
100-meter dumbbell farmers carry
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
3 rounds for time of:
3 pull-to-stands
20 sit-ups
100-meter single-dumbbell farmers carry
♀ 10-lb dumbbell
♂ 15-lb dumbbell
Coaching cues:
On the GHD sit-ups, focus on lowering your body with bent legs, while maintaining tension in your abdominals. Then when you are ready to come up, straighten your legs by squeezing your thighs and driving your heels toward the foot pad.
Resources:
The Rope Climb (Basket)
The Rope Cimb (Wrapping)
The GHD Sit-Up)
The Dumbbell Farmers Carry
The Modified Rope Climb
The AbMat Sit-Up
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Comments on 251229
102 Comments
no access to a rope climb so did 20 squat jumps to knee over bar.
20 GHD Parralel situps
Sub: 3 pill to stand (ceiling height issue)
Sub: Abmat Sit-ups (no GHD)
4 rope climbs to 15 feet>>20 strict PUs
39:45
Did 3 rounds of:
8 bar MU
40 sit-ups
100m farmer carry 1kb 28kg
13'45"
M/53/85.2
6 Towel p.u
20 p.ghd
120m 35#
9:51
22:37 intermediate
Scaled rope climb to 10ft
Dumbbells 25#s
10:57 Rx
3 rounds
2 rope climbs
15 ghd
100m f walk
11:43
16:26
Too cold for the rope outside. Normally it takes me 3 pulls to get up the 15ft of rope so I subbed 1rope climb= unbroken 3x(1strict pull up+1K2E)+2 hip taps at the end to simulate the grip fatigue on the descend. It takes longer to execute than a climb, but it holds better under fatigue.
Happy new year everyone!
20:32 Monte vista gym. Had to mix it up a little.
20 close grip pull-ups per round for climbs
30 unanchored weighted sit-ups 15lb DB over head. These were tough.
100m FW 50lb DB’s, 6 times up and down the gym. A good wod
M/50/212lbs
Intermediate
3 RFT
12 Pull Ups
25 GHD to Parallel
100m Farmers Carry @ 35lb
11:59
RX: 19:15
Rx 16:32
39 / M / 5'9" / 140lbs
Rope climb sub x2 (strict pull-ups x4, strict K2E x4, squats x4)
V-ups x25
20lb dumbbells farmers carry 100m
20:43
Completed on 12/29, just getting around to posting. Subs include:
1 rope climb = 5 strict pull-ups and 5 K2E
GHDs = stack of plates and yoga blocs with feet anchored by DBs
carries as RXD
18:07
i tried to keep all the climbs unbroken to match the rope, but towards the end my grip couldn’t hang. Way tougher than it looked!
Beginner
3 rounds for time of:
3 pull-to-stands
20 sit-ups
100-meter single-dumbbell farmers carry 20kg
6:33 min
Beginner - 11:17
Rx-ish:
3 rounds for time of:
5 rope climbs to 12 feet* (max ceiling height)
40 GHD sit-ups
100-meter dumbbell farmers carry @50#
12:55
3 rounds for time of:
∙ 12 strict pull-ups
∙ 40 V-ups
∙ 100-meter dumbbell farmers carry (15 kg)
38:18
3 rounds for time of:
3 pull-to-stands
20 sit-ups
100-meter single-dumbbell farmers carry
15-lb dumbbell
Time 13:14
Adaptado
4 Rope Climb
30 GHD Sit-up
100m DB Farm Carry 50-50lb
Time: 19:50
-15:52; No rope so did 3 rounds of 20 pull-ups instead.
*2 rope climbs to 12 feet
*25 abmat sit up
*100-meter dumbbell farmers carry
5x (1 Ball-Up + 1 Strict Pull-Up)
40 Crossed Arms Abmat Sit-Ups
100m farmer carry
16'10"
Rx 9:51
*Switching Clamp for all Rope Climbs.
*GHD Sit-ups: Unbroken, Unbroken, 20/10/10
*Broke Carries first two sets, then Unbroken.
Yup, Superman!
3 rounds
4 rope climbs
25 toes to bar
100m farmer carry 50’s
15:25 Rx
Intermediate
10 Ring pull-ups
25 AbMat sit-ups
300’ Farmers Carry #50 DBs
11:12
Subbed 3:1 9' rope climbs (no jump). GHDs Rx. Farmer carries Rx in the form of 5 loops around the basement per round.
18:38
Somehow I still managed to ruin a pair of shoes 😮💨
12 towel pull ups putting feet on a bench to stand up
40 situps on a bench with feet under a barbell
100m farmer carry with 35lb DB and kettlebell
3RFT
16 pull-ups
40 ab mat situps
100m farmer carry 50#DBs
Scaled, 12:50
3 RFT
20 commando pull-ups (5 per RC)
30 GHD’ish sit-ups (BB and bench rig)
100m Farmers carry (35# DBs, heaviest I have)
Did sets of 5 DL at 185 (BB I used to anchor feet) after in between taking down Christmas decorations - 6-7 sets I think. Jogged the FCs. No rope and towels in the garage are old and ripping, hence the sub.
Dang, that's fast today. BZ!
21:05
Walk through pace
12:51 with 4x12’ climbs no jump, 25 ghd sit-ups and 40lb dumbells. Took it easy scaling wise today. Bad sleep and a bad day of eating yesterday. Broke Ghd into 2 sets the first 2 rounds but broke into 4 sets round 3.
12:54 for Dad: 4 rope lay to stands from a bench, 20 abmat sit-ups on a bench with feet anchored over a med ball, 20lb dumbells on farmers carries.
Subbed 15 x [pull-up + knees-to-elbows] = 4 rope climbs, used 35lbs dumbbells for farmer carry
17:36
17:05
3 rounds for time of:
3 towle pull-to-stands
20 sit-ups
100-meter dumbbell farmers carry
15-lb dumbbell
Total time: 12 minute 1 second
Rx - 20:06
Nice work!
Rx’d: 16:25
M/42.5y/ 175lbs/ 68”
Great job, bro!
Oh yeah, great job on 251227 too!
RX 17:40
3 RFT:
4 LTS rope over stall bars
40 GHD over physio, full ROM-anchored
2:00 minutes DB step ups 2-35# DBs
(Low step -12"-@40-45 reps each round)
13:07
Fighting the bad cold Mr. Favo gifted me for Christmas, so not my best effort. I'm gonna crush a nap though.😴
Awesome! Hell yeah, go Rx on that nap!
Well done! Get after that nap!
12:10
Scaled
3 rnds
10 close grip strict pull ups
30 abmat sit ups
100m fc (11 there/back in garage) 35# db's
13:00
m/55/180
Nice work, Mike
Solid!
SC 12 towel PU/⚓ SU/35#...22:07
20 pull-ups, 50 sit-ups, 100m farmer’s carry with 50 lb DB x 3
12:17
Well done!
No rope or GHD (tried my best to sit up to standing)
3 rounds
20 sit ups
10 lbs dumbbells
9:30
Welcome!
Back squats 5-5-5-5-5
165185-185-185-165#
A logistically complex workout given my home box arrangement. GHD in garage, everything else in basement. Elbow tendinitis, so one sub
3 RFT
3 sets of 4 air squats/4 KTE, arms in straps/4 commando pull-ups
30 GHD sit-ups
30 sec ring dip hold in top position
18:32
63/5’8”/161
Great work, Homie
Nicely done!
3 Rounds For Time: 12:20 total time
rope-climb substitute
10 strict dumbbell lat pullovers
Round 1 30lbs - rounds 2&3 25lbs
20 sit-ups to parallel
1:30 dumbbell farmer hold
20-lb dumbbells
56M
no rope or GHD changed it up to:
"McGhee"
Amrap 30 minutes of:
5 Deadlifts, 275/185
13 Push-ups
9 Box jumps, 24"/20"
13+13 reps at 185#
10 strict pull ups
50 abmat sit ups
RX 20:02
Rx
15:32
Awesome!
15:15
Great job!
Intermediate+
3 rounds for time of:
2 rope climbs to 15 feet
25 GHD sit-ups
100-meter dumbbell farmers carry
35-lb dumbbells
12:40
Beginner option: 10:22
no ropes and no towels today, so skipped the RC since I did Upper Body weight training before this.
9:04 3 rounds
25 GHD
120m Farmers Carry 50lb
3 rounds
15 towel pull-ups
20 GHD sit-ups
100M farmers walk #50
10M short to complete under 18min. Should have scaled to 10-12 towel pull-ups.
30 seconds endless rope - L1
20 GHD sit-ups
100-meter farmers walks - 31 lb KBs
15:29
5 pull-to-stands
30 Ab mat sit-ups
100-meter DB farmers walks ((2) 35 lb DB’s)
15:26
2 rope clime leg less 9 ft
25 ghd
100 mts farmer carry 50 pounds Sand bag
11:05
3 Rounds for Time
• 3 rope climbs to 15 ft
• 30 GHD sit-ups
• 75-meter dumbbell farmers carry
♀ 16 kg dumbbells
Time 16:24
Question, are weighted pull-ups or butterfly pull ups okay for an alternative if my gym does not have a rope? Any thoughts?
I would suggest to try:
4-5 strict towel-pull ups & also to get legs involved do 4-5 squats, per one rope climb
Or 4-5 pull-to-stands if you wish to scale
Does this make sense and how was the stimulus if you tried?