5 rounds for time of:
2 rope climbs to 15 feet
15 GHD sit-ups
20 box jumps*
*Step down from the box.
♀ 20-inch box
♂ 24-inch box
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Stimulus and Strategy:
This triplet is all bodyweight movement, but it will boost your heart rate and leave your legs feeling heavy. Shoot to complete the early rounds in 3 minutes or less to account for fatigue later on. Finish the rope climbs in under 1 minute. If you have a rope climb, but not 2 in less than 60 seconds, scale to 1 rep per round. Otherwise, scale to a pull-to-stand and work on keeping the hips off the ground. The GHD sit-up sets should be fast. If you haven't been on the GHD recently, scale to parallel. If you've never been on it, practice a few as you warm up, but perform either weighted or unweighted AbMat sit-ups in the workout. Use the box jumps to either recover or push the pace, depending on how you're feeling. Complete the reps in less than 90 seconds or scale the height of the jump, even if it's to just a few inches off the floor.
Intermediate option:
5 rounds for time of:
1 rope climb to 15 feet
10 GHD sit-ups to parallel
20 box jumps*
*Step down from the box.
♀ 20-inch box
♂ 24-inch box
Beginner option:
5 rounds for time of:
3 pull-to-stands
10 AbMat sit-ups
15 box step-ups *
*Step down from the box.
♀ 12-inch box
♂ 12-inch box
Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The GHD Sit-Up
The Box Jump
The GHD Sit-Up Progression
The AbMat Sit-Up
The Modified Rope Climb | Pull-to-Stand
The Box Step-Up
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Comments on 260325
71 Comments
3 rope body pull to stand
10 GHB
15 Step Ups 20"
1st week back to working out
Modified
Subbed 2x5 KTC/commando pull-up combos for RCs, otherwise Rx. Rigged my BB and bench setup for GHDs (still went below parallel).
14:12
UB on all the GHD sets save the last one. Steady pace on BJs. Transitions were a little long.
Rx-ish, ceilings max out at 12’
10:47
Scaled
10 ring rows
10 GHD sit-ups
20 box jumps 20” box
Rxd
17.59
Rx 11:15
19:28 as rx’d+
12’ rope climb double-ups (jump, grab, climb up and touch 12’ mark, climb down and touch toes on ground, climb back up) so 4x12’ climbs each round. Otherwise as rx’d.
I took one break on box jumps round 3, took 1 break on round 3 ghd sit-ups and 2 breaks each on rounds 4 and 5.
Dad: 16:15 with 3 rope pull to stands from a 12” crash pad, 15 abmat sit-ups on 12” crash pad, 20 box step ups at 16” (did some 6” box jumps in the warmup/practice but opted for step ups)
46/176lbs/cm
Scaled
10 banded pull-ups
12 deep incline sit ups
16 box step ups 18inch box
Rx 9:39
No GHD used bag to parallel for sit ups
Rx’d: 12:11
That one felt really good
M/ 42.75y/ 173lbs/ 68”
Hell yeah, broskie!
Sub v-ups
Subs: 10x L pull-ups = 2 rope climbs; 21" box jump
13:51
Great work, brother
rx 10:04
good workout 💪 burning sensation in legs and abs last rd.
Nice!
Wicked fast!
2 floor to standing rope climb
10 GHD sit-ups to parallel
15 step-ups to 15” box
Time: 14:21
subbed 2 rope climbs for 6 strict pull ups
16:52
5 rounds
1 rope climb to 10 ft
10 GHD sit-ups to parallel
20 step-ups to 15” box
17:05
Rope Climb!!! Well done! 💪
I can only hope I’m still climbing ropes at 68y. Awesome work!
5 RFT: 3 PTS with battle rope over stall bars
15 GHD style, over physio ball-anchored feet, full ROM & touching ground overhead
20 box jumps 16" box
10:21
16:52
Zoomin’!
Like a freight train! Awesome job getting on that box with a jump!
20 mins 3 sets:
20" box jump *20
Band supported pullups *15
GHD situps * 15
56M
15:16
sub 5 strict chin up = 1 rope climb
sub GHD w/ anchored sit up over med ball
09:28 🇧🇷
13:47
Rx’d
Well done!
11:03
Excellent!
Very well done!
Respectfully scaled. 1 rope climb, 20 box step up's (hamstring was tight), 15 v-ups, & 25 cal row
23:52
Beginner option: 10:03
20:08
5 TRX rows
10 20” box jumps
15 Abmat sit-ups
Attempted rx but after the first two rounds subbed abmat sit-ups 1:1 for ghds
5 banded pull ups
10 inclined sit ups
15 box jumps 16”
5 rounds
4 rope climbs (12 ft)
12 toes 2 bar
20 box jumps (24 in)
Rope climb simulator, 18” box, GHD.
10 rope pulls
15 GHD rd 1&2, 10 last 3
20 box jump 24” rd 1&2,
10 @ 24” rd3
10 @ 18” rd 4&5
-5 chin-ups (no rope)
-15 GHD’s
-20 bench step-ups (box is being used for a heat lamp for chickens 🐓 🤥)
9:56
Not sure if your heat lamp is the clamp on type, but we have one we hang from a chain & metal caribiners/latch hooks from one of the coop supports, so you could have your box back!
Good subs & great time, despite sharing equipment!
6 rope pulls
15 abmat
20 box jump to 18"
10:27. 5rounds
Nice work!
No rope at the Y. Used a rope pulley over a rack x5 strict PU for each climb.
13:40.
got snaked on the 4th round with the GHD and just jumped on a decline bench for that round. Made them up after.
Great compr "Y" mise & nice job finishing the GHDs after!
M 53/79KG/175CM
5 rounds for time of:17:02min.
2 rope climbs to 15 feet
modified at home gym
2x towel pull up switch times
15 GHD sit-ups
Modified at home gym
20x AbMat sit ups
20 box jumps*
*Step down from the box.
♂ 24-inch box
2RC>>>10 strict PUs
26:55
Inverted rows
Vups
Box jumps on 12’
RX- 10:14
Total Time 15.55
no ropes so pull ups and ring row
Abmat sit ups instead of GHD
15:00
5r:10pull ups(no rope)
15weighted sit ups(14lb)
20 box jumps
10:26
had to modify
5R:
3 pull to stands
15 AbMat sit-ups
20 box jumps 24“
13:16 in total
- 10 pull ups
- 15 ab mat sit ups
- 20 box jump overs (24")
5 rounds @ 11m 41s 🫡
2 rope climbs (8’+ PPE required) 1:00
15 sit ups (GHD too risky) 1:30
20 box step ups/downs (clearing and landing safely on top of the box suffers beyond 10 reps) 1:45
5x4:15, 21:15 total