5 rounds for time of:
20 box step-ups
1 rope climb to 15 feet
10 alternating strict single-leg toes-to-bars
1 rope climb to 15 feet
♀ 20-inch box
♂ 20-inch box
Post times to comments.
Stimulus and Strategy:
Today’s workout slows down the intensity and puts your attention on some gymnastics skills. However, if you can move quickly and maintain good technique, continue to “dance” that line for as long as possible in this effort. A single round in this workout should take no longer than 4 minutes. If necessary, consider some of the scaling options below.
Scaling:
Reduce the total number of rounds. Reduce the height of the box.
To reduce the complexity of the rope climb, reduce the height of the climb. For the single-leg strict toes-to-bars, reduce the range of motion by bringing your foot up to a manageable height. You may even consider a slight kipping swing for momentum.
In case of injury or limitation, for the rope climbs, perform pull-to-stands or strict pull-ups. For the single-leg strict toes-to-bars, perform seated single-leg raises.
Intermediate option:
5 rounds for time:
20 box step-ups
1 rope climb to 12 feet
10 alternating strict single-leg toes-to-chest height
1 rope climb to 12 feet
♀ 20-inch box
♂ 20-inch box
Beginner option:
3 rounds for time:
20 box step-ups
2 pull-to-stands
10 alternating seated single-leg raises
2 pull-to-stands
♀ 12-inch box
♂ 20-inch box
Coaching cues:
In the strict single-leg toes-to-bar, control the descent of your legs and finish each rep with the feet slightly in front of the body. The combination of these two techniques will minimize the amount of uncontrolled swinging.
Resources:
The Box Step-Up
The Rope Climb (Wrapping)
The Rope Climb (Basket)
Rope Climb - J-Hook
Strict Single-Leg Strict Toes-to-Bar
Pull-to-Stand | Rope Climb Scaling
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Comments on 251022
130 Comments
17:32
Used two 7’ legless rope climbs for each rope climb.
subbed:
20 step-ups, black box
4 pull-ups
5 ring dips
4 pull-ups
16:06
Intermediate option w/ alternating strict single-leg toes-to-bars
16:59
M/53/83
3 towel pull-ups
10 alternating strict single-leg toes-to-chest height
11:21
13:55
1 rope replaced with 3 towell pull-ups
5 RFT
SCALED
20 box step ups
5 strict pull-ups
10 alt single leg TTB
5 ring rows
10:27
11:12
2 strict C2B instead of rope climb
M-60 y/o
9:54 Rx'd
Today wasn’t about speed — it was about control, form, and grit.
Each rope climb demanded focus, every rep tested patience.
Consistency wins again. ⚡
https://youtu.be/Qz1ZPcd0wX4?si=6nh0NGgdh_UTCPY9
20 box step-ups
1 rope climb to 15 feet
10 alternating strict single-leg toes-to-bars
1 rope climb to 15 feet
♀ 20-inch box
14:14
20” box step ups
10 ft rope climb
10 alternating strict alternating toes to chest height
10 ft rope climb
22:13
20 step ups 20”
2 strict pull-ups
10 alternating V-ups with #8 ball
2 strict pull-ups
11:11
Went in hot but DNF'd when my rope broke on the first climb half way up. Fortunately I got it on video!
5 rounds for time:
20 box step ups
3 pull-to-stands
10 strict toes to chest height
3 pull-to-stands
17:55
13:53 sub towel pull up @3
Rx 10:51
56M
12:52
5 chin ups for 1st rope climb
5 pull ups for 2nd
sub kip pu and flutter kicks
Rx-ish, 12’ max ceiling height
5 rounds for time of:
20 box step-ups
1 rope climb to 12 feet*
10 alternating strict single-leg toes-to-bars
1 rope climb to 12 feet*
♀ 20-inch box
♂ 20-inch box
7:35
That’s fantastic!
M/34/200/6’3”
M 55/210/6’
Scaled the alternating leg t2b to 1/2 alternating t2b.
17:50.
5 Rds For time:
20 box step ups
1 rope climb
10 alt strict single leg toes 2 bar
1 rope climb
13:06 Rx
tiempos de ronda
R1 | 02:39 |
R2 | 02:36 | -3 s
R3 | 02:37 | +1 s
R4 | 02:48 | +11 s
R5 | 02:37 | -11 s
Ø 02:39
Tiempo restante: 00:01 = 13:18
5 rounds for time of:
20 box step-ups
2 wall walks
10 alternating strict single-leg toes-to-bars
2 wall walks
♂ 24-inch box
Well done w/ higher box & wall walks!
Great job. Wish I’d thought of WW as a rope climb sub.
-14:10; subbed the rope for 5 chest to bar pull-ups and then 5 strict pull-ups. I don’t have a rope
Good subs; nice job!
Nice sub!
M52/5'11/225#
3 rds
20 box step-ups: 20"
2 rope pulls
10 alternating strict single-leg toes-to-bars
9:58
Didn't feel good about this workout all day and was unmotivated that I almost skipped so I chose beginner-ish
Great job getting it done despite trepidation & good time!
Rx 8:39
*First Climb each round was Legless, second climb was Regular.
*Unbroken on Alt. Single Leg Strict T2B.
**This was fun and different!
Derek “Rocketman” Eason! Incredible!
What Lincoln said, that's flying!
This is some elite speed!
5 Rnds
20 box step ups 20” box
6 towel over bar pulls from floor
10 alt straight leg raises hanging
6 towel over bar pulls from floor
15:04
5 rounds of:
20 x BSU @24"
4 x 8' rope climbs
10 alt. single leg T2Bs
4 x 8' rope climbs
12:54
Nice job!
M/49/6’4”/220#
5 rft
20 box step ups
6 pullups
10 single leg raises
6 pull-ups
13:58
Great time!
Intermediate
21:27
39 M / 190lbs / 70”
11:31 RX
Fantastic!
box 50cm
rope climbing replaced with 2 pull up to stand.
12:50? (10:25 if I did an extra) I lost count so I did an extra round just to be sure…subbed 2x12’ rope climbs for each 15’ climb since that’s all I have. Quick singles on strict single leg ttb and just got quicker on step ups after shedding layers rounds during rounds 1 and 2….
46/176cm/Lbs
Dad did beginner scaling straight across and got 11:25 or so. (69yo)
Rx’d: 11:19
M/ 42y/ 175lbs/ 68”
Hell yeah, smoked this one, brother!
Fast!
Moving! Terrific job!
5 rds
16”box
pull to stand
Sing leg toe to chest
We workin for that rest day
Reps Rounds& box ht. as written: subbed 2 lying to standing pulls on TRX & alt. single leg raises were about to eye level, not bar.
11:28
Great work, Favo! Quick!
Greak job, Favo!
RX 12'48''
NICE!
5 rounds
Step ups
2 Pull to stand
Seated led raises
Pull to stand
16:34
20" box step-ups, 5 commando pull-ups for each rope climb, arms in straps for STTB.
14:58
Dang, the lats were giving out on the second set of PU in rounds 4 and 5.
63/5'8"/159
Great work Jim!
Hell yeah, Jim! Those second sets of pull-ups were definitely challenging.
Very nice job! Those commando pull ups are beyond me! Well done!
Great job, Jim!
Still sore from Monday and yesterday
RX 11’52
Great job!
That's an awesome time @ Rx!
Subbed rope climbs with 5x close-grip pull-ups
11:03
1-leg T2B: what a mess!
Not much of a mess, great job!
No kidding, Lincoln. That's a great time, Michael!
13:27
6 pull-ups instead of rope. Most leg or jump assisted
Great work!
Excellent!
Good modifications, and good effort today.
Beginner option: 8:23
Are the box step-ups, one rep per leg.... or... one rep for both legs?
It is total number of reps (20). Most folks alternate legs each step, but some will do something like 5 right, then 5 left, 5 right, etc. Bottom line: a total of 20 step-ups each round.
Thank ypu Lincoln .
Thank you Lincoln .
Box 24"
1 Pegboard
10 STTB
1 Pegboard
That's Rx+ in my book: higher box and peg board is legit. Great job!
Agreed! Well done!
14:34
24'' box
3 11 feet rope climbs per round
Awesome!
Terrific with extra climbs!
Subbed 5 strict commando pull-ups per RC, otherwise Rx
12:43
UB on all the commando PUs, but like James, broke once each set of STTB on rounds 3-5 as the grip fatigued. Never done STTB before which made the WOD more interesting.
Fast, and nice on the UB PUs. Having just done them, I know how hard that second set got later in the workout.
Good work per usual Lincoln!
Awesome job & I agree those single leg moves were pretty cool, even scaled. Nice work with those commando PUs too
Looking good, dawg
11:53
Don’t have 15ft ceilings so did legless to 9ft starting seated
Very well done!
Wow legless makes up for height, I think! That's a great time.
Great work!
20 box step-ups (24”)
2 pull-to-stands on TRX
20 alternating laying single-leg raises
2 pull-to-stands on TRX
14:22
Nice job! Don't know about you, but that TRX straps felt brutal about round 3!
As RXd as I could get at the Y. No rope, did 6 strict pull ups for each climb. Tried to keep those unbroken but the second “climb” started to catch up with me rounds 3-5.
12:21.
had to start breaking the STTB as well rounds 3-5. Grip is smoked, I’m sure rope climbs make this that much harder.
Awesome job, James!
Still...that's fast, James.
Fantastic!
I hate when I have stupid ideas at 4:45 am.....
With a 30# vest
5 rnds
20 step ups to 20" box
5 pull ups mostly strict--2/2/1
20 leg raises leaning back, seated on box
5 pull ups--these had a kick with them:) all singles
19:16
m/55/180
Way to get it Mike!
Iron Mike!
Dang Mike, take 2 ibu and go back to bed when that happens! Definitely good prep for Chad1000.
Rx++ Awesome work! You will do Chad justice in November!
Looks like a great idea, Iron Mike! Great work!
20 box step up
Leg les rope 9ft
10 alternaiting singel leg toes to bar
Leg les rope clime 9ft
27 mins 28 seconds
Rope height was not optimal so from floor and climbed. Technique was the issue
5 round
20 box step up h uomo
3 towel Pull up
10 single leg T2B
3 towel Pull up
Time 12’57”
Nice work!
RXD 15min
Scaled 14:43
20 box step ups
2 pull ups
8 single leg raise to chest height
2 pull ups
12:26
5 rounds for time:
20 box step-ups 20“
2 pull-to-stands
10 toes-to-bars
2 pull-to-stands
17:21 in total
M44 / 96kg
5 rounds in 15 min, no rope
20 box step-ups
6 pull ups
10 alternating strict single-leg toes-to-bars
6 pull ups
51 cm box