3 rounds for time of:
50 alternating single-leg squats
3 rope climbs to 15 feet
800-meter run
Post time to comments.
Scaling:
Today’s workout is a longer effort. Expect the single-leg squats to tax your hip flexors and quads, making the rope climb and run more challenging. To overcome your taxed lower half on the rope climbs, focus on a tight foot hook to minimize any amount of slippage. As for the run, focus on running taller and elongating your lower half as you head into the next round. All athletes should aim to complete each round in 10 minutes or less.
Intermediate option:
3 rounds for time:
30 alternating single-leg squats
2 rope climbs to 15 feet
800-meter run
Beginner option:
3 rounds for time:
30 alternating reverse lunges
4 lying-to-standing rope climbs
400-meter run
Coaching cues:
Having trouble balancing in a single-leg squat?
Try letting your chest reach forward over your knee as you descend just enough to maintain balance and reach depth below parallel.
Resources:
The Single-Leg Squat
The Rope Climb (Wrap)
The Rope Climb (Basket)
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Comments on 240720
104 Comments
20:15, subbed 15 strict pull-ups for rope climbs
22:25
*scaled / modified
50 elevated step back lunges
2 legless rope climbs
1000m skiERG
x3
Rx 17:23
Intermediate Option
1000m on SkiErg
18:20
28:47
3 round
50 pistol
3 rope climb
2000mt bike erg
100 air Squat
8 towel pull-ups
800m row
23:00
36:33
-resistance band assisted alt sing sqts
-6 strict pull-ups
-800m run
M/55/150
3RFT-
50 alt. pistols to 14" box
12 commando pull-ups
5 min. run
24:50
In Rx: 31:11
50 alternativa single leg squats
3 Rope Climbe
800 MTS Run
29:25 Rx
🔫 slower than usual
back ended up hurting
4 rope climbs at 10ft
53:42.86
coming off an injury so I walked the 800 m portions
Scaled 26:07
3 rds
30 role ring hold (trx) alternating pistols
6 strict towel pullups
800m run
3 rounds for time of:
50 alternating single-leg squats
9 strict L-sit false grip ring pull up
800-meter run
21:11
20:59
scaled normal squats
27:02, Rx; 54 years young
30:28 (pistols to black band at knee height across rig)
Scaled
50 modified pistols
3 rope climbs
800m run
Time 24:53
Started this and could tell my legs needed more rest so I did my own pulling and conditioning WOD: 40min clock: 5 minutes of rope pullups: 36 reps, then ran/walked about 5k in the remainder of 40 minutes total including the 5 min of pullups. (Down Ravenna into the ravine, past the rock and back up the ravine through the northern trail and back home) Ouch I need to run more often! Mostly 5min on/off except went straight into running for 5m after the pullups, then walked 5/“ran” 5 until the last one, when I stopped to eat mulberries and didn’t run until I had to to make it home before my 40m ran out.
45/176cm/172lbs/84 degrees
M 53/205/6’
Intermediate scale. I stood on a 24” box to do my pistols.
28:32.
It's 99 degrees here in southern Idaho.
modified, 3 RFT:
22:12
Rx’d: 37:37
Excellent!
Hell yeah bro!
Nice work!
Good to see you by the way, not sure if I keep missing you or what.
Good work!
Nice job!
Great job!
18:41 Rx
@ L1 seminar, CrossFit Boston
Fast!!
Whoa! Lightning speed!
Fantastic!
50 reverse lunges
3x3 towel pull ups
1000m row
22:28
15:49 Intermediate
3rds
30 Alt Foot on Achilles Heel Sqt
2 Rope Climb (12’)
800m Run
Good one today HQ.
Modified to 3 RFT
20 pistols/30 walking lunges*
9 pull-ups**
800ish run
33:45
* pistols to a 16” box, lunges w/10# DBs
** r1 commando pull-ups. I have a fat/skinny bar, about 9” btwn bars. R2 and 3 with one hand on top bar, 1 on lower bar. Makes for an interesting loading, and just something different.
61/5’8”/155
All in the runs for me. On my hilly street, a 400 going out takes me about 4 minutes, probably 2:30ish on the downhill return.
Nice work Jim!
Lots of hard work there, good job!
I hear the winters are great for the downhills. Nice work Jim!
Scaled to
50x pistols, assisted with TRX band
10x L pull-ups
800m run
27:25
So fatigued today!
That's still a good time, despite fatigue & rest day ahead; good work!
I feel you, Nice work!
Took it to a park:
50 pistol squats- alternating -TRX assisted
4 rope (TRX) lying to standing
800m run (in 2 - 400m segments unbroken)
20:34
Great job!
Good work!
Good work!
That’s moving!
50Assisted Pistols
15 hips to rings (no rope at home)
800m
26:05
Great!
Very well done!
Made up 240712 (DB DL/HPC/STO workout)
Intermediate (35# DBs)
7rds + 8
Finished 8th round for good measure but untimed. Hotel gym, like most others, lacked in gear so decided to make up the other.
That was a good one; great work!
Nice work. That one was a wild ride for the forearms.
Nice Job!
Thanks ya’ll!
Rx
Outside, decent weather
The pistols took 2:30-3 each round
28:45
M/35/230lbs
Great job!
Well done!
Nice work
Good Work!
50 Alt assisted single leg squats
4 Lying-to-standing rope climbs
800m Run
Great job!
You must have smoked the runs!
Awesome!
12 ft rope
pistols to Bench
23:52
Nice!
Super fast. Well done!
36:36
Pistols to 12” box
Solid!
Good work!
Nice work bro
3 rounds for time:
30 alternating reverse lunges
4 lying-to-standing rope climbs
400-meter run
16:35
Quick, even with mods!
Intermediate Version in 24:47min
30 pistols
9 strict chest to ring pull ups
1000 m row 24:49
Nicely done; lots of rowing!
3 rounds of:
50 walking lunges
9 chin-ups
0.7mi row using tabata intervals
5x10ft rope climb instead of 3x15ft
Pistols 3:03-3:28-3:52
Rope 1:28-1:25-1:24
Runs 3:59-4:27-4:18
sometimes I needed a few second to press for the next lap on my phone
did the pistols ass2grass, essentially keeping up with my PB of 50 in 3min from 2016.
Runs definitely felt the hardest, did 4x200m and it was difficult to resist the temptation not to stop at each turn.
Overall this one was perfect for me as I was able to keep the intensity high and never rest more than 5-10sec
Nice work!
Good work!
Awesome job!
Nice job on the pistols. Going that low is really tough on everything. 16” box for me was a win, as I normally use a bench 18” tall.
Inter
Sub rope climbs for towel pull ups
19.02
Felt good.
Great job, those PUs are tough!
- 50 pistol alt.
- 3x3towel pullups
- 800 m run
Time: 25’25’’
Good work!
24:06
3 Rounds:
50 Lunges
2 Rope climb
800m Run
Good job!
Globo wod: Sub 3 towel pullups or L sit pullups per rope climb. If you are using a conventional treadmill use a slight incline. Run subs are either 1000m row or 50/60 calories assault or echo bike. Scale the pistol squats as needed to complete the round under 10 minutes (reduced numbers of pistols per round, pistols to box or bench, banded pistols, deep step ups parallel to the box, bulgarian split squats, or reverse lunges).
3R
50 pistol alt.
3 rope climb 15ft
800m run
Thanks for posting this yesterday when everything was just spinning for most of us!
Damn CrowdStrike!
xD
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