For time:
6 rope climbs to 15 feet
6 dumbbell farmers carry shuttles
21 dumbbell deadlifts
21-calorie bike
4 rope climbs
4 dumbbell farmers carry shuttles
15 dumbbell deadlifts
15-calorie bike
2 rope climbs
2 dumbbell farmers carry shuttles
9 dumbbell deadlifts
9-calorie bike
One shuttle is 25 feet down and 25 feet back.
♀ 50-lb dumbbells
♂ 70-lb dumbbells
Post time to comments.
Stimulus and Strategy:
Today’s workout is a chipper that pairs rope climbs and dumbbell farmers carry shuttles with dumbbell deadlifts and calories on the bike. You’ll use two dumbbells for the entire workout. The descending rep scheme front-loads the volume, but hang on — once you get through the opening section, you’ll start to see the light at the end. Aim to complete the first section in 5-7 minutes, the second in 4-5 minutes, and the final section in 2-3 minutes.
The set of 6 rope climbs should take no more than 3 minutes to complete. Scale the height of the climb or substitute pull-to-stands as needed. Plan to complete the deadlifts in no more than 1-2 sets, using touch-and-go reps when possible. Treat the bike as your recovery opportunity and settle into a hard but sustainable pace. Choose a dumbbell load that allows you to complete the first set of 21 deadlifts in 1-2 sets and finish each set of 6 farmers carry shuttles unbroken.
Intermediate option:
For time:
4 rope climbs to 12 feet
4 dumbbell farmers carry shuttles
21 dumbbell deadlifts
21-calorie bike
3 rope climbs
3 dumbbell farmers carry shuttles
15 dumbbell deadlifts
15-calorie bike
2 rope climbs
2 dumbbell farmers carry shuttles
9 dumbbell deadlifts
9-calorie bike
One shuttle is 25 feet down and 25 feet back.
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Beginner option:
For time:
3 pull-to-stands
3 dumbbell farmers carry shuttles
15 dumbbell deadlifts
15-calorie bike
2 pull-to-stands
2 dumbbell farmers carry shuttles
12 dumbbell deadlifts
12-calorie bike
1 pull-to-stand
1 dumbbell farmers carry shuttle
9 dumbbell deadlifts
9-calorie bike
One shuttle is 25 feet down and 25 feet back.
♀ 15-lb dumbbells.
♂ 25-lb dumbbells
Resources:
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Dumbbell Farmers Carry
The Dumbbell Deadlift
Rogue Echo Bike
Modified Rope Climb | Pull-to-Stand
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Comments on 260605
123 Comments
Floor rope stand ups
11:58 not fully Rx. I used a 53 and 70lb KBs instead of 70lb DBs. SImply don't have the 70s. All else Rx. 8 or 9 of the rope climbs were with 2 pulls and 2 or 3 in 3 pulls. Times: 1:57/1:34/0:53. Asymmetric shuttle carries flustered me a little. 1:08/0:52/0:23. Dropped once in rnds of 6 and 4 to switch hands and unbroken in rnd of 2. DL 11+10/8+7/9. Times 0:54/0:40/0:18. Symmetric load would have definitely gone unbroken in round of 15. Bike:1:38/1:05/0:29 with 65+/67+/78 cadence. It was a fun WOD.
Forgot to post yesterday
In public gym,
Sub 4:1 rope pull ups and knee raises, 70lb DBs for shuttles and DLs, non-air exercise bike calories
13:55
11:02 RX with legless rope climbs (same reps)
2 Wrap + Pull-Up/1 Rope Climb
50lb KBs
Echo
Those carries got my grip WAY more than I expected, even after scaling the rope.
13:49 rxd
M66/5'5/135 lbs
Team of 2 (@CF Synergistics, w/ Vadi)
One person works while the other person rests.
Any reps/calories divide.
25:18
12 Pull-To-Stands
12 Dumbbell Farmers Carry Shuttles
42 Dumbbell Deadlifts
42-Calorie Bike
8 Pull-To-Stands
8 Dumbbell Farmers Carry Shuttles
30 Dumbbell Deadlifts
30-Calorie Bike
4 Pull-To-Stands
4 Dumbbell Farmers Carry Shuttles
18 Dumbbell Deadlifts
18-Calorie Bike
One shuttle is 25 feet down and 25 feet back.
2xDB 26# / 2xDB 35#
16:56 RX
For time:
6 rope climbs to 15 feet
6 dumbbell farmers carry shuttles
21 dumbbell deadlifts
21-wall ball shot
4 rope climbs
4 dumbbell farmers carry shuttles
15 dumbbell deadlifts
15-wall ball shot
2 rope climbs
2 dumbbell farmers carry shuttles
9 dumbbell deadlifts
9-wall ball shot
One shuttle is 25 feet down and 25 feet back.
♂ 50-lb dumbbells
18-lb med ball
tiempos de ronda
R1 | 07:48 |
R2 | 06:30 | -78 s
R3 | 03:22 | -188 s
Ø 05:53
Tiempo restante: 00:01 17=17:41
56 yo M/ 5'9"/ 148 lbs
Intermediate Scale
17:45
rope climbs to 15 feet
subbed rowing calories for bike
FULL RX
RIP GRIP
No rope - Subbed T2B
Heaviest DB were 50s
Rx 9:47
*Used half J-hook for all Rope Climbs, I liked it!
*All Carries unbroken.
*7’s-8/7-9 on Deadlifts.
*~66, ~68, ~75 RPM on Echo Bike.
**FUN workout!
Very impressive, Derek!
Definitely! So fast!
Beginner. Pull-ups instead of pull to stands. 15:06.21. Try intermediate next time.
50# db
17:22
6’4 / 306lbs
Mens RX
subbed Rope to Stand
15:15
Did legless rope climb so only did half the quantity
Heaviest dumbbells were 45 lb so use those
Didn't use the hook grip until the last round doh
15:00
[x] CrossFit WOD
For time: 6 rope climbs to 15 feet (18 strict pull-ups)
2:13 6 dumbbell farmers carry shuttles
2:53 21 dumbbell deadlifts
1:49 21-calorie bike
3:07 4 rope climbs (12 strict pull-ups)
2:41 4 dumbbell farmers carry shuttles
2:57 15 dumbbell deadlifts
1:27 15-calorie bike
1:53 2 rope climbs (6 strict pull-ups)
1:37 2 dumbbell farmers carry shuttles
1:41 9 dumbbell deadlifts
0:36 9-calorie bike
1:15
One shuttle is 25 feet down and 25 feet back.
♀ 50-lb dumbbells
Funny! Hope your ankle is ok!
14:49 RX
Completed in 10:05
Welcome back to it! Good job.
Fran Rx: 2:34
Skipping today’s wod and doing Fran is my belated birthday present to myself.
4x [pull-up + knees to elbows] = 1 rope climb, 45-lbs dumbbells, calorie rows
16:16
No bike, subbed rower cals. All else Rx’d: 17:40
You know the grippy gets serious when not one movement gives the forearms a respite.
M/ 43y/ 174lbs/ 68”
Great job, bro!
Very nice! Bonus points for "respite"!
15:15 M/Rx-ish
touched just below our estimated 15ft mark-ish
70# DBs
Great!
19:37
23,5kg dumbbells
18:57, ski erg 50m (per climb), 53 lb db farmer carries.
35 Kg DBs, BikeErg, 11:58
Wow. 💪🏽
Fantastic!
Flying!
Did this outside, 6 HKR off clothesline pole, 6-20# DBs bent over rows, subbed for rope,
DBFC & DL as written, swims for bike, reps & distances & cals as Rx'd, but over shot the swim calories, 41, 21, 19 & lost time saving a bee-23:08
That’s an adventurous workout! Great to get swimming in there.
Great work! Did the 🐝 make it? lol
BG crushing it and saving bee lives!
It was fun to swim again for sure! Yes, the bee survived! They dip in for drinks, but aren't great swimmers. It hung out on my finger until its wings dried out🐝
Still a baby beginner here but it was enjoyable today. Monday was challenging, Tuesday smoked me, but today felt like good steady work that never destroyed my will to live.
Getting started & more importantly, sticking with it, gets results. Nice job keeping on coming back & doing the hard stuff!
45 lb dumbbells
18:09
Good subs, nice job!
41:37
Well, that was a gripathon...and backathon...and cardioathon.
18 air squats/KTE/commando pull-ups (3 sets of 6)
6 FC shuttles (44 and 53# kbs)
21 4" deficit deadlifts (145#)
21 cal row
12 air squats/KTE/commando pull-ups (3 sets of 4)
4 FC shuttles
15 DDL
15 cal row
6 air squats/KTE/commando pull-ups (2 sets of 3)
2 FC shuttles
9 DDL
9 cal row
23:01
63/5'8"/160
Guessing about 15 min of work, 8 min of gasping breaths, looking at my hands on my knees.
Took me a while to figure out where HQ was going with this. But an excellent chipper, HQ.
Hell yeah brother
Excellent job on all the "thons"!
Great job, Jim! Yes, ‘athon’ for sure.
Nice!
11:31
10:45
Modified, out of town:
For time:
6 x 3 strict pulls, let go after set set
6 dumbbell farmers carry shuttles
21 dumbbell deadlifts
21-calorie Row
4 x 3 strict pulls, let go after set set
4 dumbbell farmers carry shuttles
15 dumbbell deadlifts
15-calorie Row
2 x 3 strict pulls, let go after set set
2 dumbbell farmers carry shuttles
9 dumbbell deadlifts
9-calorie Row
11:24
3 oull ups neutral grip foreach rope climb
50# db
13 stwps outb13bsteps back.
19:27
Beginner option:
For time:12:20 35- lb dumbbells
Scaled/subbed
Intermediate reps and 35# DBs
Subbed 5 Knees-to-Chest + Commando pull-up combos per RC (20, 15, 10), and row cals for the bike
10:57
Was a little pressed for time, no Echo or Assault bike or rope at home, and 35# DBs are the heaviest I have - hence the scale and subs. This was still griptastic. Tried a few DLs with 45# plates but opted for the lighter DBs because part of the stimulus is having to go deeper to DL the DBs.
Good subs...esp. impressive KTE/CPU sub for the rope climbs. Agree...given the intended stimulus, 35# DBs were better than 45# plates. And a fantastic time.
You zoomed thru this!
Awesome time!
3 rope hang knees to elbows = 1 rope 15’ climb
50lb DBs
Scaled
6/4/2rope climbs @15ft
6 /4/2 shuttles@50 lb KB
21/15/9 KB FL@50
21/15/9 Assault Bike Cals
Scaled
6/4/2rope climbs @15ft
6 /4/2 shuttles@50 lb KB
21/15/9 KB FL@50
21/15/9 Assault Bike Cals
Sub/scaled
3 L-sit pull-ups per 12’ rope climb
50lbs DBs
13:41
Pullups + knees to chest
50# dbs
Bike cals
6/6/21/21
6/4/15/15
6/2/9/9
Vmx rope trainer 5 pulls = 12’ climb
50# dbs
4 climbs, 4 shuttle carry,
21 dead lift 21 call bike
Round 2- 3,3,15,15
Round 3- 2,2,10,10
M/57/68”/150#
17:53
Round times
R1 | 09:03 |
R2 | 06:06 | -177 s
R3 | 02:43 | -203 s
Ø 05:57
Time left over: 00:01
For time
6-4-2 rope climbs
6-4-2 farmers carry shuttles
21-15-9 double db dead lifts
21-15-9 cal echo bike
1 Rope climb sub - 3x complex of strict ring pull up and knees to chest. After the 3rd complex hang at the bottom for 5 seconds (the descent).
No grip left
Powerful Bob---
Thanks for sharing, Bob. Nice work!
Great job, and peace to you on this emotionally charged day. While we can't always control our lifespan, you're doing everything you can for a full healthspan, so stay with us, amigo.
Great work, bb. Keep moving, you’re doing great! RIP to your Pops.
Excellent work! & nice way to honor your Dad's memory with mindful movement & gratefulness for the continued ability to do so.
Rxd at the Y but had to sub x5 SPU/K2E for each climb.
18:55
checking of the box completed.
Solid!
Wish I could have checked the box that quickly. You put in the time and effort, so kudos...esp. after your "rest day."
Well done!
Modified to
18 towel pull ups
6 shuttles 25 out/25 back 50# db
21 db dl 50# db
1:30 sec. air bike
12
4
15
1:00
6
2
9
30 sec
17:09
m/56/180
How long did it take you all to do the Cals on the bike??
I'm curious if my timing was close....
Thanks
Good work, Mike! I rowed, but my approximate time for cals was 1:00, :45, :25.
Mike, my rows were about 1:28, 1:03, and 32 for a more mortal comparison than Lincoln's. :)
Awesome, Mike! I think my row cals were about the same as Jim.
Great work!
12:11
14:24
24 pull ups
6 db farmers carry shuttles(12kg)
21 db dl
21 cal bike
16 pull ups
4 db farmers carry shuttles
15 db dl
15 cal bike
8 pull ups
2 db farmers carry shuttles
9 db dl
9 cal bike
12 burpee + K2E + strict pull up
4 sandbag bear hug shuttle carry 65 ish lbs
21 barbell DL 115 lbs
28 cal row
9 burpee+ K2E + strict pull up
3 sandbag bear hug shuttle carry 65 ish lbs
15 barbell DL 115 lbs
20 cal row
6 burpee + K2E + strict pull up
2 sandbag bear hug shuttle carry 65 ish lbs
9 barbell DL 115 lbs
12 cal row
19:46
Like the burpee & sandbag subs!
Used 2x 16 kg kettlebells iso dumbbells
Round 1:
12 Towel Pull-Ups (Replacing 6 Rope Climbs)
6 Dumbbell Farmers Carry Shuttles
21 Dumbbell Deadlifts
120 Single-Unders (Replacing 21-Cal Bike)
Round 2:
8 Towel Pull-Ups (Replacing 4 Rope Climbs)
4 Dumbbell Farmers Carry Shuttles
15 Dumbbell Deadlifts
90 Single-Unders (Replacing 15-Cal Bike)
Round 3:
4 Towel Pull-Ups (Replacing 2 Rope Climbs)
2 Dumbbell Farmers Carry Shuttles
9 Dumbbell Deadlifts
60 Single-Unders (Replacing 9-Cal Bike)
Creative subs-great time!
Rx Echo bike
12'01'' c2 bike
Awesome!
Flying.
32kg DBs
Row swap for bike
15:38
13:32
M 55/210/6’
Intermediate reps. Subbed row for bike and rope climbs to 15’.
12:24.
For time:
10 toes to kettle (no rope available)
3 dumbbell farmers carry shuttles
15 dumbbell deadlifts
15-calorie bike
10 toes to kettle
2 dumbbell farmers carry shuttles
12 dumbbell deadlifts
12-calorie bike
10 toes to kettle
1 dumbbell farmers carry shuttle
9 dumbbell deadlifts
9-calorie bike
24:12