For time:
15 hang squat cleans
5 rope climbs to 15 feet
12 hang squat cleans
4 rope climbs
9 hang squat cleans
3 rope climbs
Post time to comments.
♀ 105-lb barbell
♂ 155-lb barbell
Stimulus and Strategy:
Today’s workout is a descending-ladder couplet of hang squat cleans and rope climbs. Expect a serious grip challenge. The goal is to move efficiently and maintain a steady pace, with most athletes aiming to finish in 10 minutes or less, with faster athletes approaching the 6-minute mark.
Choose a moderate load for the hang squat cleans that allows you to complete each round in no more than 3 sets. Whether you are experienced with rope climbs or still developing the skill, spend time on the rope during your warm-up and use the opportunity to refine your technique. Select a variation that appropriately challenges your current ability while allowing you to maintain consistency throughout the workout.
Intermediate option:
For time:
15 hang squat cleans
5 rope climbs to 12 feet
12 hang squat cleans
4 rope climbs
9 hang squat cleans
3 rope climbs
♀ 95-lb barbell
♂ 135-lb barbell
Beginner option:
For time:
15 hang squat cleans
5 pull-to-stands
12 hang squat cleans
4 pull-to-stands
9 hang squat cleans
3 pull-to-stands
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Hang Squat Clean
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Modified Rope Climb: Pull-to-Stand
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Comments on 260626
102 Comments
30kg barbell
95#, 12’
Pull to stand
Pull to stand
50kg BB
35kg bb
did all the rope climbs to 15ft
125# barbell full squat cleans 15-12-9
Pull up/k2e combo 15-12-9
115lb barbell, 10' rope
M 55/210/6’
Scaled barbell to #115. Rope climbs as rxd.
12:47.
39 male rx
28:45
Pull to stands 5-4-3
-no rope available
12:57
Beginner: 8:03
15 HPC
4 single pull rope climbs
12 HPC
3 single pull rope climbs
9 HPC
2 single pull rope climbs
Rx 6:38
*Sets of 3 for all Hang Squat Cleans.
*Used the Switching Rope Clamp for all Climbs. I think that is definitely my new favorite way to climb, the best of both worlds for ascent and descent.
**I programmed this same rep scheme but with Squat Cleans Thrusters at 135/95 for my Affiliate about a month ago. Both had some good spice to them!
Squat clean thrusters. The most difficult, metabolically, movement in CF, IMHO.
Wow, Derek, killer!
15-12-9
hang squat cleans 105
pull-up+knee to elbow
11:17
90lb Hang Squat Clean 15-12-9
Lying Leg Raises 50-40-30
Rx — 13:47
For time:
15 hang squat cleans
5 rope climbs to 15 feet
12 hang squat cleans
4 rope climbs
9 hang squat cleans
3 rope climbs
♂ 95-lb barbell
tiempos de ronda
R1 | 06:00 |
R2 | 06:16 | +16 s
R3 | 05:22 | -54 s
Ø 05:52
Tiempo restante: 00:01 =17:39
115lbs/12’ rope climbs no jump: 9:57 glad I learned from all my past CrossFit and reduced the weight from intermediate today. Holy moly that was intense.
47/180/176cm
Dad(last wod before turning 70): 10:46 30lb/rope lowers to ground from standing (got several pull to stand from the ground for the first time today in the warmup/skill practice)
Great work both! Happy almost 70!🥳🎂
Nicely done! Happy b-day to your dad!
Happy birthday to Chalfant Sr.! Its been gratifying to watch his progress this year.
7:42
@135
15.44
no rope sub incline pu
3:04
75 lbs, towel pull ups x3 (15-12-9)
10:52 100m ski erg=1 rope climb w 95lbs
155HSC(9+6,5+4+3,5+4)
15ftRC(Slow)
Rope climbs are difficult but did not scale
No rope- sub ring rows
8:22
9:35
15-12-9
hang squat cleans, 105-lbs
pull-up + knees-to-elbows
9:35
9:15 (not 9:35)
RX
15-12-9 @75#
All the rope climbs.
15/12/9 HSC @75#*
*Not A2G, but squats nonetheless
5/4/3 kneeling to standing rope over highest (8-9 feet)stall bar
8:48
A2G, I like that!
A2G, I like that!
Awesome stuff, BG!
Scaled subbed
105# and 5 KTC+Commando pull-up combos per RC
14:48
Still on the struggle bus a bit. Warmed up with the intent of doing this WOD or making up Gwen - did some HSC and PC&SJ to decide. Chose this because Gwen is a benchmark and I'm not back to that place yet. HSCs were 2 sets, 3 sets, 2 sets and like James, the 5 rep KTC/CP combos had to be UB to count. Considered doing some heavier DLs after but ended up not - didn't want to push my luck.
Maybe not 100% back to yourself but strong results still! Hope you keep improving steadily as you give yourself time to recover!
I considered following James' (and your) lead in doing 5 CPU's per rope climb...but thought the better of it...gad I did! That's a decent time for a hard workout. You'll be rocking these workouts again starting on Monday!
I misread this workout last night...no wonder the prescribed weights were so high!
15-12-9 hang squat snatches...65# in R1, 70# in R2 and R3
15-12-9 commando pull-ups
9:44
63/5'8"/162
The first rep of each HSS set was a HPS to an OHS to find my snatch aim spot, then the remainder HSS. Only 1 no-rep...the last one!
That's a great job executing that misread, Jim!
Wow OHS too mixed in based on misreading; all well done!
For time:
15 hang squat cleans -- 70 pds
5 assisted pullups -- 70 pds
12 hang squat cleans -- 70 pds
4 asssited pullups -- 70 pds
9 hang squat cleans -- 70 pds
3 rope climbs -- 70 pds
8:17.87
Morning WOD
@155lbs & 4:1 rope knees to elbows
12:02
Beginner option:
For time:
95-lbs
rogue rope over pull-up rig
7:56
Quick!
Rx’d: 16:00
Y’all weren’t lyin. Forearms ☠️
M/ 43y/ 175lbs/ 68”
Great job my man!
Nice!
*The one where Tigger gets Popeye forearms.
7:44 RX
Awesome!
Wow!
Whoa! Rx at speed!
115#
2x king kongs
11:13
For Time:
21-15-9 double DB hang squat cleans, 35 lb dumbbells
15-9-6 towel pull-ups, towel through 2 rings
clean #135/ pull-up
15/15, 12/12, 9/9
100#
Pullups x knee to chest
15/15
12/12
9/9
45# bar alternate with pushups 15 12 9
Overtime: 2 sets of 5 pull ups
Pull to Stand
Score: 7:45 Min.
95# hang squat clean and pull-ups.
15,15
12,12
9,9
Beginner due to the lack of rope in my gym - did pull to stand instead
hang clean 60kg unbroken 15-12-9
11:52 in total
12:30
-15 hang squat cleans
-10 switch grip pull-ups
-12 hang squat cleans
-10 switch grip pull-ups
-9 hang squat cleans
-10 switch grip pull-ups
5:29
85 lbs
Rxd in the garage gym. No rope, subbed 5 commando pull-ups for each rope climb.
11:38.
took strategic breaks (5-5-5, 5-4-3, 5-4) on the HSC. Rope climbs had to be x5 UB to count.
not feeling much drive this morning, so close but not entirely to the stimulus.
That's awesome work for not feeling much drive!
That's definitely awesome especially for a low energy day!
40F 110lbs, newer to CrossFit, rope, and barbells
my gym doesn’t have a rope but does have a rope pulley so I substituted rope pull-ups, where I try to bodyweight hang and hold each rope with a hand to pullup up - my grip failed worse than on towel pull-ups? So had to do single rope pull-ups from almost standing, more often than not.
anyway
45lb barbell for hang squat cleans 15/12/9, rope pullups 5/4/3
12:53
15:55
115 pounds
It gave me chest-to-bar pull-ups instead.
25 rep
20 rep
15 rep
best substitution
It gave me chest-to-bar pull-ups instead.
25 rep
20 rep
15 rep
best substitution.
115 lbs, took each rep from below knees
no rope subbed three (burpee + knees to elbows + pull up) per rope climb
17:44
14:29
hang squat cleans(105lb)15/12/9
strict pull ups15/12/9
Bar was a little too heavy for me. did 2s and 3s on hang squat cleans
Rope to feet 5/4/3
11:09
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I have a home gym that doesn’t have a rope. What is the best movement to supplement rope climbs?
If you have a pullup bar you can roll up a towel, loop it over the bar, and sub 3 strict towel pull-ups per climb. If you don’t have a sturdy beater towel then do 3 reps of 1 knees to elbows+1 pull-up per rope climb.
Muscle ups are a good substitute I think. A little quicker of a movement but still requires skill and strength.
It gave me chest-to-bar pull-ups instead.
25 rep
20 rep
15 rep
best substitution