10 rounds for time of:
2 rope climbs to 15 feet
10 GHD sit-ups
25 double-unders
Post time to comments.
Stimulus and Strategy:
Get ready for a longer triplet today. Manage rest early on the rope climbs and GHD sit-ups to ensure you never hit failure on either movement. Aim to finish the rope climbs in less than 45 seconds each round and the GHD sit-ups and double-unders in less than 30 seconds each round. Be mindful of wasted time during transitions. Simply prolonging each transition by 5 seconds will lead to an additional 2 or more minutes of workout time.
Intermediate option:
10 rounds for time of:
1 rope climb to 15 feet
7 GHD sit-ups to parallel
30 seconds of double-under attempts
Beginner option:
7 rounds for time of:
2 pull-to-stands
10 AbMat sit-ups
15 penguin taps
Resources:
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The GHD Sit-Up
The Double-Under
The Pull-to-Stand
GHD Sit-Up Progression
The AbMat Sit-Up
The Penguin Tap
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Comments on 260414
75 Comments
Rx 11:40
*1 Legless Rope Climb + 1 Regular Rope Climb
*Unbroken GHD and DU
*Fun fast rounds!
10 rounds for time of:
2 pull to stands
7 GHD sit-ups to parallel
25 Double-unders
Rx’d: 21:14
Hell yeah, bro!
Rxd
28.17
15:34
20,10,10,8,8,1,(banded)10, 6
no change to GHD
50 single unders
26:35
Rx but I ripped after the 9th set of rope climbs and just finished out that round. Slow pace overall not wanting to fall and finally going for DUBs in a WOD.
27:54
31’11 😵💫😵💫😵💫😵💫😵💫
31’11 😵💫😵💫😵💫😵💫😵💫
56 yo M/ 5'9"/ 150 lbs
Run 5K 25:56
then 25:17
subbed 2 single unders for each double under
52 Y O M:
10 rds for time of:
6 strict pull-ups
10 GHD sit-ups
25 DU’s
24:17
23’12”
Pull to stand
AB mat sit ups
Dubs
Pull to stand
AB mat sit ups
Dubs
1 5 meter sled pull @,155kg
10 ab mat sit ups
50 singles
Fantastic!
Beginner option:
7 rounds for time of:
2 pull-to-stands
10 AbMat sit-ups
15 penguin taps
9:59
7:59
21:36
No warm up, just get it done!
14:45
Awesome, Luis!
You would!
Subbed for RCs and GHD rig
5 KTC and Commando pull-up combos per RC, and a BB-bench setup for GHD (still went below parallel), otherwise Rx
30:53
No rope or GHD rig at home, and don't have DUs like that so had to evaluate my priorities: overall time or volume with max practice. I threw out the timer but still noted it for posterity. I wanted all the GHD reps, KTC/commando PU reps, and felt that constraining myself to 30 sec of DU practice per round wasn't maximizing DU practice. Got a good dose though I may not have met the full stimulus, but today's execution was better for me IMHO.
Similar day for myself, still lots of good work getting put in!
don't have this equipment so free weights day
Squats 2x8 at 95 lbs
Lat pull down 2x10 115 lbs
Military press 2x10 45 lbs
Bent over row 2x10 65 lbs
Bench Press 2x10 105 lbs
KB Swing 2x20 35 lbs
Scaled
25 d.u
Wow!
Well done!
Sub rope climbs w/ 8 pull ups
Sub double blunders w/ 50 single under
56M
19:02
sub 5 PU + 5 KTE (made mistake, should’ve been 10/10) for rope climbs
10 anchored sit up over med ball
25 DU
Nice!
Great!
Rx but subbed 12 L-sit pull-ups for 2 rope climbs
10 RFT-modified:
2 rope PTS/10 GHDesque over physio ball full ROM anchored feet/25 double-unders
17:09*
*outside in the driveway with the battle rope over a fence & using my horse stall mat for dubs cushioning & rope protection.
Awesome job, BG! I like the outside gymprov!
Epic home set up, good work!
5 jumping towel pull ups
10 sit ups
25 singles
Completed at the Y with the GHD this morning. No rope, did 5 pull-ups + 5 KTE for each climb. Rest RXd.
25:08.
30 seconds of each round was commuting between GHD and other station, so taking 5 minutes off this total makes me feel a little closer to the intended stimulus…any day doing 100 pull-ups and 100 GHDs is a good day!
Great job, James!
Subbed 5 pull-ups + 5 knees-to-elbows = 1 rope climb; penguin taps for DUs
23:19
-5 ring rows
-10 GHD’s
-20 double unders
16:48
15 burpee, 10 GHD, 25 SU
Rope climb simulator 10 pulls
7 GHD
25 dubs
2:22 slowest, 2:03 fastest
33 mins @ 10x:
5 neutral pullups
10 decline bench situps
50 single unders
On vacation. Limited equipment. Modified to:
10 rounds for time of:
2 sets of 5 DB bent over rows @ 35#
10 decline sit-ups
25 double-unders
11:50
Scaled
10 rnds
6 towel pull ups
10 abmat w/20# slam ball
25 su's
14:19
m/56/180
Solid subs, Mike, nice job!
Well done, Mike!
Scaled due to lack of equipment:
10 Rounds for time
-10 Strict Pull-ups
-10 GHD Sit-ups
-50 Single Unders (Still workong on double unders).
Time- 13:59
Fantastic!
Fantastic!
1 rope climb
10 abmat situps
25 dubs
13.28 will try 2 rope climbs next time 😊
rx/15:25
Outstanding!
14:39
très belle séance
Don’t have a good rope it’s only 1” made a little more hard on hands and stretchy.
Subbed 2 muscle ups for first 5 rounds ab mat sit ups double under attempts avg 10 for 30 seconds the. Switched to laying to stand rope climbs for 4 last 5 rounds. Hard to keep up intensity for me on this one.
Pallab Panja
Age - 34
India