For time:
400/500-meter row
30 power cleans
5 rope climbs to 15 feet
800/1,000-meter row
5 rope climbs to 15 feet
30 power cleans
400/500-meter row
♀ 95-lb barbell
♂ 135-lb barbell
Post time to comments.
Stimulus and Strategy:
Today's workout will fry your grip and has intentional pulling redundancy. Row faster than you want to and push the pace on the cleans and rope climbs. Good technique on the rower will pay off with the other movements, meaning you will not be so fatigued after the row. Use the hook grip on your cleans to save your grip as much as you can. Make sure your feet are locked in before driving with your legs on the rope climbs. This will save you from slipping and losing distance.
Intermediate option:
For time:
300/400-meter row
30 power cleans
3 rope climbs to 12 feet
600/800-meter row
3 rope climbs to 12 feet
30 power cleans
300/400-meter row
♀ 65-lb barbell
♂ 95-lb barbell
Beginner option:
For time:
200/300-meter row
20 power cleans
5 seated rope lock-offs
400/500-meter row
5 seated rope lock-offs
20 power cleans
200/300-meter row
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
Rowing Technique Tips
The Power Clean
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Rope Lock-Off
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Comments on 261009
142 Comments
2min row(broken rower computer)
30 PC 45
15 Pull-up
5 min row
30 PC 45
15 PU
2 min row
20:38 Rx. Rowing pace: under 1:50/low 1:50/under 1:40. Times: 1:52/4:03/1:59 (wardrobe malfunction on the last row: shin wrap I use for rope climbs got undone and got caught in the seat roller). Cleans mostly singles. 4:02/4:18. On the second round of cleans I realized that I didn’t need to save the grip anymore only at the end and could have strung longer sets. Rope climbs 8 in 2 pulls and 2 in 3 pulls. 2:13/2:09. I think it’s pushable under 20 minutes with just a bit more grit on the cleans.
400m row
30 Cleans 45#
5 Ring rows
800m row
5 Ring rows
30 Cleans 45#
400m row
All singles for first 30
Mix of singles and sets of 5 for second 30
Time: 26:18
Male:62, weight:180, height:5'10"
Only scaled the bar: 115 lbs.
Time: 21:09
95lbs for power cleans
Substituted rope climbs with 05 pull-ups.
20:10 for
Spaced out and stopped after 2nd round of power cleans; after ~ 2 mins unintentional rest, realized I needed to do a 500m row, so did it
Rx 24:14
modified rope climbs to rope climb pull-ups 3:1
Rx’d: 23:28
M/ 43y/ 175lbs/ 68”
RXEd apart from rope get ups rather than climbs
*That was a lot of PULLING!
*Quick Singles on Cleans.
19:07
After driving all day, jump out and right into it. Sub 3:1 rope pull up & k2e, Rx otherwise
17:50
19:59 RX
M 40 y/o
Rx row/95lb power clean/ 10 ea arm bent over single arm row with 35lb DB
No pullup bar or rope so improvised a bit
With modified rope climbs
300m
20 x 25kg
5 Towel pull up
500m
5 Towel pull up
20 x 25kg
300m
28:36
50k + towel pull up
For time:
500-meter row
30 power cleans 3x10 60kg
5 chest to bar
1,000-meter row
5 chest to bar
30 power cleans 3x10 60kg
500-meter row
In total 27:11
Rows: sub 2:00 pace
Cleans: 95# 3x10
Climbs: 5x3 knee raise/pull-up
Rows as Rx (F)5 stall bar climbs subbed for rope-every rung up&down as 1 rep/PCs Rx reps-45#: 12:34
Wicked fast, BG! Awesome!
Your metabolic conditioning is off the charts, madam.
40/M/205/70”
17:37
Subbed 12 towel pull ups for rope climbs
Good sub!
-15ft rope climb x5
-DB SN 45lb x30
-row x1000m
-15ft rope climb x5
-DB SN 45lb x30
-row x500m
20:08
1000m row/strict pull ups / 30 cleans
500m row
16.25mins
That's smokin' fast, Gary. Well done.
9.10.2026 – WOD: Rowing, Power Cleans & Rope Climbs (Scaled)
Time: 23:00 min
Workout:
For time:
- 500 m Row
- 30 Power cleans (♂ 135 lb / 61 kg)
- 10 Pull-to-stands
- 1,000 m Row
- 10 Pull-to-stands
- 30 Power cleans
- 500 m Row
Scaled to 115# and lying to standing with the rope bc I was so so sored I-couldn’t do anything else
500m row
30 PCs, 95#
15 squats/KTE/commando (neutral grip) pull-ups
1000m row
15 squats/KTE/commando pull-ups
30 PCs
500m row
24:48
63/5'8"/161
I hate these longer workouts, but I definitely need them. Thanks, HQ
Nice job though Jim!
Good work, Jim! These longer efforts are rough but rewarding.
57 yo M/ 5'9"/ 147 lbs
25:05
scaled to 95 lbs, otherwise as Rx'ed
22:22 at cedar creek with mods.
30 sdhp at 40lb for row
30 PC 95
30 DB row 65
60 sdhp
30 row
30 PC
30sdhp
Best subs I could come up with. Still smoked.
We did this a family partner WOD (Go AB!). Doubled the rower. Syncro’d the PCs and did PUs (15).
95# barbell
25:59
Excellent! Go Bartolis!
19:02
Nice, Luis.
Great job!
25:59
Way to slow down so hubby could keep up!! :)
time: 16'26"
Scaled intermediate
55# power cleans
Rope climbs to 10 ft
Time 20:44
90-lbs power cleans, 20x [pull-up + knees-to-elbows] = 5 rope climbs
23:24
Big disaster today: my burr grinder broke. NO COFFEE. This will change shortly.
Uh oh. Big crisis after a long workout!
Weird, my coffee maker leaked everywhere the other day. I have an "emergency" stove top percolator like all good Italian citizens! No coffee is a deal breaker for all else! Good work carrying on!
Scaled
Struggling with comments today
Scaled weight
95 lb BB
Subbed 5 KTC plus Commando Pullup combos per RC
Rx PC reps and rows
Either 23:02 or 24:02
Couldn't remember if it was 21 or 22 minutes on the clock when I started. Chose volume over time as the priority today. Broke PCs every 6. All reps of each RC sub had to be UB to count. Rows were 1:50, 3:45, 1:45 respectively. Griptastic as promised.
Way to hold on to the rows after all that work!
Nice job, Kurbet AND LK! The comments struggle is real some days!!!
immediately following a 4k run
Rx-ish, max ceiling height = 12’ *, evrything else Rx… 21:13
Great job!
Intermediate
3 strict neutral grip pullups= 1 rope climb
19:12
M 53/77kg/175cm
For time: 22:24min.
400/500-meter row
30 power cleans
5 rope climbs to 15 feet
800/1,000-meter row
5 rope climbs to 15 feet
30 power cleans
400/500-meter row
Scaled:
♂ 110-lb barbell =50kg
Towel climbing 25x towel roll
19:14 Rx’d
400 meter run
30 power cleans 135
15 strict pull ups
60 cal assault bike
15 strict pull ups
30 power cleans
400 meter run
17:30
Heckuva good time, too.
23'
barbell
Beginner option:
For time:10:23
500m row
30 power cleans @ 75#
250m bear crawl
1,000m row
250m bear crawl
30 power cleans @ 80#
500m row
I'm with Scott. Great sub!
That’s a beastly amount of bear crawl!
30 power cleans
10 strict pull-ups
800/1,000-meter row
10 strict pull-ups
30 power cleans
400/500-meter row
19:30 @95#
Off program today. Workout to start my daughter’s wedding weekend.Done with my wife, both daughters, future son in law and daughter 2’s BF.
7 rounds EMOM
1- 10 burpees
2- 10 pull ups / ring rows
3- 20 alt lunges
4- 20 ab mat sit ups
5 - 6 double db thrusters
6 - rest
10/10/2026 wedding.Together 7 years.
Love it! Awesome full family fun…because…Bob!
BB family burpees! Auspicious start to any marriage, I say!!! Congrats & great work!
Looks like a great day in Because Bob-land. Celebrations all around!
Acknowledgment of dangers with losing grip in rope climbs as an afterthought ? Falling from 15’ means hitting the ground at 20 mph ! OSHA requires fall arrest equipment above 8’.
For distance and reps, no rope climbs, not for time, power cleans 95#.
400/500-meter row
30 power cleans w/ 95lbs
5 rope lowers
800/1,000-meter row
5 rope lowers
30 power cleans w/ 95lbs
400/500-meter row
18:10
59y m
400m row
30- 95# clean
30 rope pulls
800m row
30 rope pull
30 clean
400 row
500m row
30 dumbbell power cleans 5 sets 90#
25 pullups band assist varying hand position 5 sets
1000m row
Repeat pullup round
Repeat PC round 4 sets this time
500m row
55# bar, rower, rope climb
That's fast, Laurie.
Limited equipment
100 skips
20 power cleans (25kg)
10 bent over rows (25kg)
200 skips
10 bent over row
20 power cleans
100 skips
10:12
RX 20:30. Second set of power cleans are a grind
27:51
62 kg
Strickted pull ups1 rope - 5 pull ups
400m run
30 clean #95
800m run
30 clean #95
400m run
For time:
300/400-meter row
30 power cleans
3 rope climbs to 12 feet
600/800-meter row
3 rope climbs to 12 feet
30 power cleans
300/400-meter row
18:40
-10 cal assault bike
-10 air squats
-10 dead bugs each side
*7 total rounds
———————
Every 2’ for 3 rds:
-10 back extensions
-10 dips off bench
Stiff lower back this morning so did some stuff that wouldn’t aggravate it
Rx 28min
4Time: 27:32
50 Double Under
30 Power Clean @115#
25 Towel Pull-Up
100 Double Under
25 Towel Pull-Up
30 Power Clean @115#
50 Double Under
DU -> Row
TPU -> Rope Climbs
Rx ish at the Y. No rope, subbed x5 PU + x5 KTE for each climb.
23:26.
broke power cleans into sets of 6. Kept rows sub 2:00/500m but the 1000 was right there. First 500 was quick. Good workout!
Good work, James!
Thin red band
400m run
30 power cleans (sets of 10)
12 banded pull ups (sets of 4)
800m run
12 banded pull ups (sets of 4)
30 power cleans (sets of 10)
400m run
500-meter row
30 power cleans
5 rope climbs
1,000-meter row
5 rope climbs
30 power cleans
500-meter row
♀ 65 - lb barbell
22 and 33 cal bike
hpc #85
20 alt gorilla row and alt leg raises for rope climbs
a great wod/18:43
400m row
30 power cleans
15 pull ups
800m row
15 pull ups
30 power cleans
400m row
30 power cleans
10 knees to elbows + pull up
1000m row
10 knees to elbows + pull up
30 power cleans
500m row
115 lbs barbell
28:08
m42/ Bw: 64kg
🤣