5 rounds for time of:
5 rope climbs to 15 feet
200-foot Zercher carry
♀ 105-lb barbell
♂ 155-lb barbell
Post time to the comments.
Stimulus and Strategy:
Today's workout is a longer-duration couplet. The high volume of rope climbs will be taxing for your grip. Be sure to find a sustainable pace to ensure you don't hit failure. If you are performing the Zercher carry, expect it to make the rope climbs more challenging. Be sure to manage your fatigue and rest as needed. Watch the video to see how to perform the Zercher carry. Find a loading that allows you to make it at least to the 100-foot mark before putting the bar down.
Intermediate option:
5 rounds for time of:
3 rope climbs to 12 feet
200-foot Zercher or front-rack carry
♀ 75-lb barbell
♂ 115-lb barbell
Beginner option:
5 rounds for time of:
3 seated rope lock-off-to-stands
100-foot front-rack carry
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Zercher Carry
The Rope Lock-Off
The Front-Rack Carry
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Comments on 260203
106 Comments
5 rounds for time of:
8 towel pull-ups
~200-foot Zercher carry with dumbbells
♂ 20-kg dumbbells
Time 16:29
5RC>>10strict PU
23:56
14:12 Scaled 95lb
Rx
10:57
Was really hoping for sub-10😮💨
Oops, wrong day
Looks like I didn't post yesterday.
Didn't have space to walk around with a barbell, so subbed like this:
5 rounds of
5 L pull-ups
10 pull-ups
20 front rack reverse lunges, 75lbs barbell
15:42
DB carries for zercher
17:20 rxd
fun one
3 rope climbs to 12 feet
Accumulate 2min Zercher hold
♂ 115-lb barbell
Scaled 23:17
5RFT:
7 no jump rope climb (10ft)
300ft bear hug sb carry (100lb)
13:01
Rx 15:38
*All Zercher Carries in 50’ segments.
*Wore Knee Sleeves on Elbows for Carries.
**That hurt! But in the end was a good/wild workout!
Fantastic!
If my house is ever on fire (knock on wood), I’m calling Derek.
M/55/200lbs
Intermediate
11:55
-5-15ft rope climb
-200ft- fetcher carry- 155lb
10:01
That’s was different
14:45
those zerchers were horrible
20:10
Sub: 3 knee-raise pull-ups/ rope climb
1 minute zercher hold, 115 lb
...and for some reason can reply but not post my results...AGAIN. cool cool cool. So time consuming, trying😑
Modified for no space & no climbable rope: All rounds 6LTS with battle rope over stall bars, 75# duffle sand bag in zercher, 125-to 150 step ups to 12 inch box* Rd1-150!step ups Rd2: attempted walk thru house 10 turnarounds & sideways shuffling Rd3-5 back to step ups, but 125 each
17:02
Great mods!
Awesome job and great improv!
20:02
135lb bb
35.46
Scaled
5 rnds
10 strict towel pull ups
210' Front rack carry w/ a 35# and 53# kb
in basement-1 there/back =30' did that 7 times.
14:52
m/55/180
Well done!
Nice! I dig the uneven loading with the KBs. Adds extra dimension.
Rx’d: 24:41
Awesome Coastie.
Hell yeah, bro, awesome job!
Well done! Another WOD wrangled! 💪
That was painful!
I never ever heard of those lifts before and I'm glad for that. Basement mod called for the barbell to be swapped out for the curl bar, loaded to 160lbs but this proved to be too painful. I then suspended the curl bar using a nylon lifting strap, which made it hang around the thighs but much less painful on the forearms. 3:1 standing rope climbs to 9'.
24:58
Nice improv and great work!
Great adapting & carrying on!
Rx 24:24
i want my mommy
😂
😂
Awesome!
Very well done!
Games ready, Billups!
Mr. Big Shot comes through in the clutch! Great work my guy!
18:16 with 6x12’ climbs no jump/145lb barbell. First round under 3m but slowed down intentionally and glad I did.
dad: 16:04 with 9-8-10-10-10 pull to stands from an 18” stack of crash pads and 100’ zercher w/ 55lb bar!
18 min
Age: 59
Nice work!
intermediate option
modified zercher to front rack carry after 3rd round
19:00
Fantastic!
Awesome!
Well done!!
Intermediate’ish
5 RFT
6 lying-to-standing rope pulls
200’ Zercher carries (115#)
13:02
Too cold outside to trust the grip for RCs but also didn’t feel like doing commando pull-ups this time (usual sub for RC). Wasn’t sure about the number of LTS pulls so doubled the intermediate reps. Zerchers were UB in 50 foot lengths (3 turnarounds). That video was helpful with getting the BB into the Zercher from the floor. The last time I did those it was much less graceful and much more painful getting the BB up.
Great work!
Good job, sir
Nice work Lincoln!
5 pull-up sub for every rope climb.
4 rounds
10 seated legless rope climbs 8’
200’ sandbag bear hug carry 100#
Ceiling height is 8’
Sandbag felt like good substitute since no room to walk in garage with barbell.
5 rounds for time of:
3 rope climbs to 15 feet
200-foot Zercher carry
40kg barbell
15:18
Nice!!!
Beginner option: 7:45
56M
Sub 5 rope climb w/ 20 KBS 53#
Z carry @ 105#
11:12
Quick work of it Steven! Nice subs.
20 plank row with 45# db
125# bb
23:08
3x3 hanging knee to elbow on a rope
200m carries @75
Dang, that’s a long way! Good job
Ugh. I would be still working now if I tried 200 meters. Well done.
Rx’d
15:25
Scaled to skill work:
superset:
5 zercher squats (105-115-125-135-145-155#)
1 rope climb laying to standing to laying
-240’ Zercher carry (35 lb DB)
-5 TRX seated to stand rope climbs
12:35
zerchers at 125
didn’t have good shoes for climbs so subbed
1 strict rope climb + 4 pulls to standing each round
16:01
Lo to stand
55# front rack carry
Wow!
Indeed!
Modified WOD do to lack of equipment and Space
5 Rounds for time:
5x5 Strict Towel Pull-ups (Grip was getting weak but all stayed Strict)
200Ft 70Ib (Per Arm) KB Farmers Carry
Total Time: 38:41
5 rounds
5 rope climbs 12’
200’ zurcher carry 115lbs
5 rounds
4x5 single arm ring rows
85lb barbell walk in place 100steps
5 rounds
3 rope climbs / leg less
200 ft front rack carry /115 pounds
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1500-foot Zercher carry/14:37/105lb
there's no rope
9 banded towel pull-ups
6 strict hanging knee raises
200-foot Zerchers
13-kg dumbbells
red and purple assisted bands
16:34 (8weeks postpartum)
Great subs & great consistency!
5 modified rounds:
5 pull to stands (no rope in my gym)
200-ft front rack carry 50kg barbell
15:52 in total
💪
WOD 260203
5 rounds for time:
5 rope climbs (15 ft)
200-ft carry
Scaled/Modified:
Front rack carry — 2 × 32 kg kettlebells
(rope height slightly shorter)
Time: 18:40
M / 35 / 6’0” / 198 lb
Intermediate option:
5 rounds for time of:
3 rope climbs to 15 feet
200-foot front-rack carry
♀ 35 kg barbell
Time: 13:52
Nice job!
Champions Club Scaling Notes
RANT
Jim's comment last time about having eyes to look at some of his workout really had me thinking the last few days about the old CrossFit Message Board, especially the Digital Coaching section, and just how cool that idea was. If any of you guys on here (veterans or rookies or in between) ever felt like you wanted a coaching eye on your movements or workouts or anything else, I'd be honored and humbled to have you send it my way. My cell number is 248-275-8939 and my email is c.sinagoga11@yahoo.com. It would be good to warn you, however, that I still have a flip phone, so videos might be better off sent through email. But for real, I admire you guys more than you know, and I'd love to help out beyond these comments if you're comfortable with it.
Hopefully this is seen with good taste and good intentions, and not stepping out of bounds with HQ or any of you guys.
Chris, I'll keep your contact info and appreciate the offer. In light of some of your other posts, about why we do what we do, I'm curious as to the point of a Zurcher carry, other than to trash the biceps tendon. By your or others, any thoughts?
You know Jim, I truly have no idea. Your guess would be as good, and probably better, than mine.
Why not? Another type of carry to practice. Constantly Varied (zercher carry never been programmed before). Functional, it mimics carrying wood planks, groceries, children, moving furniture, moving boxes. And for this workout specifically they create interference for the rope climbs that is unique to other movements that should make you better at rope climbs, and interference on your core and breathing. Fear level is high for me on this one because ive never done zercher anything before and that is A LOT of rope climbs so I have no idea what to expect.
Chance B-B-B-Billups! That's a great response my man! I remember a long time ago (2012 maybe?) Zercher squats were thrown in here. I can't remember seeing them in carries though. I'm looking forward to see how you do on this one!
I like it, Chance. These carries definitely hit the midline. FR carries do to but not quite in the same way.
Chris, thanks for the contact info, I have it saved.
Great points, Chance, especially as far as translation to real life moves. What came immediately to mind for me is lifting my senior dog up into my high truck using a zercher hold, basically. And movement interference is an excellent challenger. I notice it every time burpees are "interrupted" with other moves. Good stuff!
Nailed it Chance! 💪🏻
For me, the good and bad: Good: Zercher hold movements are functional (in the way Chance mentioned) and it’s somewhat comfortable during squats because it stays very close to center mass/ center of gravity for me (hope that makes sense). Bad: it beats up the crook of the arm a little, but I mitigate with little cuff pads turned around backward.
Good answers all. Yes, Zerchers are a way to carry some kinds of things, but when I tried a modest weight on a barbell once long ago, it hurt like hell. Sandbag use makes great sense here.
Honestly I was looking forward to some battle scars from the Zercher holds, all I got was a little redness for a few hours and I can only feel some tenderness on my brachioradialis muscles. I wanted track marks like Jesse Pinkman or something