Every 4 minutes for 5 rounds, complete:
400-meter run
2 legless rope climbs to 15 feet
Rest in the remaining time.
Post times to comments.
Stimulus and Strategy:
Today's workout consists of five sprints. Complete each round as quickly as possible and rest with the remaining time of the 4-minute interval. Push the pace of the run to finish each in 2 minutes or less. Following the run, take the opportunity to practice a challenging rope climb variation. Remember, regardless of how you approach this workout, you should have at least 30 seconds of rest before starting the next round. Scale accordingly.
Intermediate option:
Every 4 minutes for 5 rounds, complete:
400-meter run
2 rope climbs to 15 feet
Rest in the remaining time.
Beginner option:
Every 4 minutes for 5 rounds, complete:
200-meter run
4 pull-to-stands
Rest in the remaining time.
Resources:
Running | Line Drills
The Legless Rope Climb
The Rope Climb (Basket)
The Rope Climb (Wrapping)
Modified Rope Climb | Pull-to-Stand
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Comments on 260228
65 Comments
400 m row
4 seated leg less rope climbs to 8 feet
First 3 were under 4 minutes. 4&5 took just over 4 minutes. No rest between 4&5.
Rx
1:50
1:46
1:44
1:44
1:43
*All Legless Climbs were touch and go!
Ran 400m
performed 15 strict pull-ups. (No rope to climb)
every four minutes and finished at 19:10
M 55/210/6’
Intermediate option.
3:20
3:21
3:21
3:23
3:30
Rx 2:55; 2:50; 2:45; 2:39; 2:31
26.1 this morning- Rx 237
Both in one day! Fantastic on each too!⭐
Rx’d: 2:38, 2:27, 2:27, 2:39, 2:35
26.1 score from yesterday (since my comment got deleted): Rx’d 181 with 9:38(I think?) tie break. BJOs straight over only on first set. Gave up trying that after two falls.
M/ 42.5/ 174lbs/ 68”
Great work, especially after 26.1!
Good idea, re-posting. I'm going to add mine too so I have a look back.
Every 4 mins. - 5 rounds:
400m row-4 lying to standing
2:31/2:16/2:08/2:11/2:05
While road conditions would have supported running; my lungs would not have as am still recovering. Rowing was tough but the cold air would have been too muchery.
Lots of pulling there. Great job!
Taking Coastie's lead: My deleted 26.1 results: 222 reps at the cap, then finished after in extra 6 ish minutes. All BSOs-20# ball to 9 ft & 20 inch box
4 sit to stand
-30 cal assault bike
-10 pull-ups
About 3:00-3:10 per rd
3.09
3.37
3.16
3.53 only 1 rope climb
round 5–finished run in 2.30-failed multiple rope climbs (dnf)
Getting in the rope climb practice though, nice work!
I abused the rest say on Thursday, doing hot yoga with my wife. Sorta fun, as the slow, flowing movements are so different from what we normally do…the near perfect opposite to CF in many ways. My main takeaway, though, is that we don’t do near as much balance and body control work, which is as important as strength and power as one ages. Coach introduced SLIPS a few years ago, but they’ve died off in the new CF regimes; I really think they should come back in the warmup phases.
Nice that y'all did that together! I was trying to work in yoga on rest days for awhile, especially because I'm notorious for not stretching enough. I also just got a mace which is a very interesting tool & has a whole yoga flow history too.
Thanks for reminding me to stretch! Gonna get on that now.
56M
sub 2 rope climb w/ 10 strict pull ups
2:52/2:27/3:04/2:17/2:22
Sub/Scale:
500m Row
6 turkish get ups - 3/arm light weights (2-3-5-5-10#)
times: 3:06, 3:13, 3:10, 3:06, 3:20
Turkish get ups are a great skill to have!
Intermediate subbed
Set of 3 L-sit pull-ups and a set of 5 commando pull-ups subbed for RCs
2:05, 2:04, 2:03, 2:03, 1:58
Legs are sore from 26.1 but manageable. Had I finished all of 26.1 they might not feel the same way. Tried to push the run pace and little and get on the bar as quickly as possible.
Those are some quick times, with both types of pull-ups.
Those are solid subs! Nice job!
Great job on descending times!
56 yo M/ 5'9"/ 149 lbs
2:30 - 2:32 - 2:36 - 2:42 - 2:47
total 13:07
Rowed 400 meters instead of runs
All rope climbs with legs
Great work with rope climbs!
4 pull-to-stands (garage has no full sized rope)
3:00
3:00
3:07
3:18
3:15
Beginner option:
Every 4 minutes for 5 rounds, complete:
200-meter run
4 pull-to-stands
400ish runs up and down my hilly road and driveway
5 Commando/neutral grip pull-ups
3:54-3:45-3:44-3:41-3:40
Thrilled with this, as its my first run workout since Sept last year. Felt pretty good, but we'll see what the knees think later.
63/5'8"/160
Well done, Jim! Glad you were able to get the runs in, and hope the knees keep feeling better.
Nice you got to run & it felt good! Those hills are an extra challenge!
Awesome, brother!
5 rounds each on the FIVE minute (to account for walking between areas)
400m air runner
40sec walk to rope
2x11ft leg less climb (no jump)
— each round ~3min
400m AirRunner
10 strict pull-ups
2:14, 2:15, 2:30, 2:34, 2:42
On vacation. Runs on a treadmill. No rope, modified with:
Every 4 minutes for 5 rounds, complete:
400-meter run
2 sets of 6 neutral grip pull-ups
Rest in the remaining time.
Honestly didn’t keep track of times. Oops. I think the slowest was around 3:10 and the fastest around 2:45
2:48/2:46/2:51/2:55/2:50
Rx ish in the garage gym. No rope, subbed x5 commando pull-up for each climb.
2:45
2:42
2:41
2:40
2:28
fastest run round 1 but took too long a break before hammering the pull-ups.
legs still burning from yesterday. wonder if today’s post will be deleted like yesterdays!
Great job!
I think we broke the comments yesterday with all the posts, so a ton got deleted.
Great push at the end! Yeah annoying the posts got deleted! All our hard work gone disappearing! 😥
Didn't capture the individual rounds but I think they were just below 3:00.
02:54
02:49
02:48
02:45
02:47
2:19
2:20
2:45
3:40
*only had a 12ft rope so I started seated
Good work!
Great job!
Run 300m
10 strict pus
2:50
2:55
3:03
3:30
3:46
Thank you @Metalrack Crossfit