10 rounds for time of:
7/10-calorie Echo bike
1 legless rope climb to 15 feet
Post time to comments.
Stimulus and Strategy:
Today’s workout is a back-and-forth “sprint.” While the workout, in its entirety, should be completed in 15 minutes or less, each round should be a sprint. Choose options that allow you to keep each round to 90 seconds or less.
Scaling:
Reduce the calories on the bike and the height of the rope climb.
To reduce the complexity of the legless rope climb, perform the movement with assistance from your legs or reduce the height of the climb.
In case of an injury or limitation, perform pull-to-stands in place of the rope climb. For the calories on the bike, consider a 150-meter row or a 150-meter run.
Intermediate option:
7 rounds for time of:
7/10-calorie Echo bike
1 legless rope climb to 12 feet
Beginner option:
5 rounds for time of:
6/8-calorie Echo bike
2 pull-to-stands
Coaching cues:
Use your legs to generate momentum on the legless rope climbs. Work on timing your right leg with your right arm and vice versa. As one leg thrusts upward, that arm should then reach for the next grab on the rope.
Resources:
Rogue Echo Bike
The Legless Rope Climb
Modified Rope Climb: Pull-to-Stand
Find a gym near you:
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Comments on 250205
110 Comments
M/34/220lbs/5'7"
Indoor Climbing ~ 1hr
Ill sub climbing today for rope climb sprints. Dont have a good setup at the powergym with a airbike nor a rope. Didn't want to alternate 20 times between sitbike and pullup bar.
Climbing was hard but fun. Rolled right ankle internally on last downclimb jumpoff and had to hobble out. Nobody saw. Rested Iced Compressed and Elevated. Ankle is def weak right now but is healing fine a day later. Almost broke my ankle on my first time climbing. Yikes.
intermediate
7’36”
No rope at th gym so i did :
10 rounds
10 cal. AB
3 strict pull-ups + 3 TTB
11'05"
RX
13:35
M/39/6’/177#
10 rounds for time of:
10-calorie C2 bike
1 legless rope climb from seated start to 10 feet
9:16
Deo gratias
5 rounds for time of:
10-calorie Echo bike
4 ring elevated pushups. (No rope)
7:54
Just got back from the midwest affiliate summit. Affikiates, if you can make time go, go next time. It is worth it and it would be fun to meet you guys in person.
M/29/180lb/5'8"
CrossFit AFK
9:33 - Sc
7 Rounds of 10cal bikes, all around :55. Legless rope climbs to about 10ft, rope is 12 foot with a big knot at the top, limited by grip strength for sure. Didn't need a grinder anyway after sitting in the car for 4 hours.
subbed 100m run & 5 pull-ups
9:55
38 / M / 5'9" / 137lbs
5 rounds
Run 100m
Strict pull-ups x8
14:08
Steven white 63
Beginner option:
5 rounds for time of:
6/8-calorie Echo bikE
1 rope climb (15fr)
11:12
10RFT of 10cal echo and 2 Burpee Pullups
13:28
10:25
7 rounds 10 cal bike and 2 pull from lying.
55
172
M
10 rounds
9 cal assault bike
5 towel pull-ups
14:42
10 rounds:
150m row
2 pull to stands
19:33
10 rounds of 150m row, 10 ring rows. 14:03.
Limited by gym, which doesn't have a climbing rope.
55 yo M/ 5'9"/ 152 lbs
16:00
used legs on rope climbs 3-10
subbed 150 meter rows for 10 cal bikes
Rx 10:18
*65-70 RPM on Echo Bike.
Awesome stuff!
10 cal row
20 rope pull downs @4 strength
7 rounds:
150m run
2 lying to standing climbs
14:36
Subbed 2 lying to standing rope pulls, otherwise Rx (with a Hammer Strength bike)
10:46
Not that I have rope climbs anymore anyway, but it was so cold for my hands I just opted for the sub to still get some rope work in.
That's fast; nice work!
Nice job. You’ll get those rope climbs back
7 cals for the ladies, 10 for the men.
14:16
M/228lbs
Nice!
M/35/205#/73”
Had to use Assault Bike
12:05
Great job!
M/38 10:18sec
10cal echo bike
1 pull to stand rope
Didn't have high ceilings for rope climbs, did buy a rope last night from Amazon that came in just in time lol, hooked it to my rig for pull stands. Good workout! Hearts beating, I'm sweating, all that matters,💪🏼
Yep that works! Nicely done!
10 Cal. Echo
4 LTK*
*https://usarmybasic.com/leg-tuck-ltk/
Rope climbs leg less from sitting to Pullup bar
12.36
Great sub & time!
Yesterday Mainsite 1st: 6 rounds + handstand hold (l-sits done on floor :15sec/leg)
rest 6min
Today- 10:48 (reminded me of a 2014 regionals wod)
(Yesterday did: 4 rounds of :30sec row, 20 wallballs 25#, 10 t2b. Then: 2 rounds of- 200m run 30 thrusters 75#, 200run 15 thrusters 135, 200run 5 thrusters 165)
That's a ton of work. Well done, all of it.
2014 regionals indeed, and recently a repeat on semifinals, right?
Awesome job!
No bike, subbed 150m run per round: 12:11
Climb on rds 1-3: No prob
Climb on rds 4-7: Getting tough
Climb on rds 8-9: Barely made it
Climb on rd 10: Hang on and don’t die in your garage ceiling.
Glad I subbed running and not rowing
Lol. Always a good goal! Great work!
Great work bro!
M/39
10 Rounds
14 Cals C2 Bike
5 Towel Pullups (Probably should have done some more of these)
13:13
Facebook Group for Mainsite Victims
Great job!
Nice!
M50/77/179
intermediate
7 rounds of
1:00 row
2-3 rope climb lying standing
14:57
10 RTF:
No rope, no bike, ran 3.5k at 7:30 AM & didn't feel like rowing, plus Chance says it's the year of the Burpee, so:
14 burpees
2 L2S with TRX straps (this hurts, FYI)
12:33
F:57 yo/5'7ish -145ish
In other news, I ordered a women's bar, not Bella, but highly rated & half the price, so we'll see. Returnable if it sucks. Plus, it's pink & chrome, because just because one's nickname is Big Guy doesn't mean ya can't also have pretty things😂. My Valentine's Day present to me! Thanks again, to all who offered guidance/input!
Nice work and good luck with the new bar, hope it’s nice. Why is your nickname Big Guy?
Thanks, it should arrive by 15th... can't wait to see how it goes! So, my husband thought it was funny once when (guy) friends asked who helped him get the W/D in & he said, Just Favo. Didn't you know? Big Guy does CF. And it stuck. It IS funny only inasmuch as he's significantly larger & more muscular. He especially does it if we are in different aisles at Lowe's. As in, "Hey! Big Guy, come take a look at this..." Then I come around the corner & people are all🤔. He should take his show on the road.😑
Haha, awesome! Great job on the WOD, and hope you like the bar!
HA! That’s hilarious.😆 Thanks for sharing.
10 Rounds:
7 Cal Echo
7 Strict Pull-ups
9:58
Nice work; great time!
17:22
At the gym with bike and rope on separate floors :)
Little stair cardio in betwixt. I like it. Nice job!
No bike, no rope. Subbed by alternating like this:
5 rounds of:
150m row
5 L pull-ups (kipped)
6x 25' shuttle run (300' total / rd)
5 L pull-ups (kipped)
10:50
Wow that's quick, nice subs!
Intermediate+, as my ceiling only goes 12’ high
10 rounds for time:
- 10 cal echo bike
- 1 leg less rope climb @12’
9:46
Great job!
Awesome!
12:25
2 10’ legless climbs per.
Very nice!
Nice work
Great job!
8 rounds
400m run
2 pull to stands
M- 53/ 5'7 / 225
Intermediate scale- 7 rounds echo bike 10 cal., 2 rope climbs lying to standing
9:30
Nice work!
Nice!
Beginner option:
5 rounds for time of:
6/8-calorie Echo bike
2 pull-to-stands
5:20
That's moving, even with subs. Well done!
10:25 10ft legless rope climb
Awesome!
Great!
10 round for time:
- 15 SDHP@kb20 kg
- seated legless Rope climb ( 7/8 strokes Total)
time 11'36''
9:43
Back to fighting form! Excellent job.
Awesome
Hell yeah! Thanks guys!
Fantastic!
10 rounds
7 cals on echo bike + 2 pull to stands
Wow! Fast! Nice job!!!
Dang! Flying, Bryn! Fantastic!
Awesome!
Nice work!!!
10 cal echo
2 pull to stand
9:20
Good time!!!
At the Y. No rope or echo bike, used Assault Bike and rope pulley over pull up bar times 5 for each climb.
12:03.
grip was a major factor on the “climbs”. Bike was a refreshing gaser…
Nice work 👍🏼!
100% agree on the grip, even with my TRX "climbs". Great job, as always.
Great job!
Globo wod: 9/12 calories on the assault bike or 13 burpees per round if an echo bike isn't available. Sub 5 towel pullups or 5 l-sit pullups per legless rope climb if a climbing rope isn't available.
What makes the calories different on an Airbike versus an Echo bike? They are both fan bikes, just have different drivetrains.
7strict pull ups
30:18
Assault bike
11:19
Terrific!
Great work!
12:50 - 12‘ Rope Climb
CFHIM 15:07 예쁜딸 사랑해
Sub row for echo/ 12’ rope
lots of pulling
14:08
What’s a modification for Rope Climbs when you don’t have a rope?
Towel pull-ups, maybe 5-7 per climb for 15’. No towel, then commando (a.k.a. Tarzan) pull-ups, maybe 7-10 per 15’ climb. Just a couple suggestions off the top of my head. Floors open for anyone else to chime in.
Thanks! Towel pull-ups were usually my go to in these situations but wasn’t sure another option I wasn’t thinking of. 👍🏾
Thanks! Towel pull-ups were usually my go to in these situations but wasn’t sure another option I wasn’t thinking of. 👍🏾
Rx (with sub 10 total Tarzan Pull-ups): time-13:53
Thanks for the advice!
Good job; those pulls ups are a great sub!
Great job, and you’re welcome!