4 rounds for time of:
2 rope climbs to 15 feet
12 back squats
120 double-unders
♀ 125-lb barbell
♂ 185-lb barbell
Post time to comments.
Stimulus and Strategy:
Today’s workout is a spicy triplet with a moderately loaded barbell. If available, take the barbell from a rack and try to complete your reps unbroken in each set. These may be slow and challenging, which is the intended stimulus. If the weight is relatively light for you, move more quickly, but don’t sacrifice form. Choose options for all three movements that allow you to complete a single round in 5 minutes or less.
Scaling:
Reduce the loading of the barbell. Reduce the reps or height of the rope climb. Reduce the reps of the jump rope.
To reduce the complexity of the rope climbs, reduce the height of the climb. For the double-unders, practice the movement for no more than 2 minutes or perform single-unders.
In case of injury or limitation, for the double-unders, consider performing lateral line hops or penguin taps. For the rope climbs, perform pull-to-stands, towel pull-ups, or strict pull-ups. For the back squats, perform box squats to a target that allows for a pain-free range of motion, goblet squats, or air squats.
Intermediate option:
4 rounds for time of:
2 rope climbs to 12 feet
12 back squats
48 double-unders
♀ 95-lb barbell
♂ 135-lb barbell
Beginner option:
4 rounds for time of:
2 pull-to-stands
12 back squats
48 single-unders
♀ 35-lb barbell
♂ 45-lb barbell
Coaching cues:
During your rope climbs, focus on achieving a secure foot hook before ascending up the rope.
Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Back Squat
The Double-Under
Pull-to-Stand | Rope Climb Scaling
The Single-Under
Find a gym near you:
View the CrossFit map
Comments on 251104
130 Comments
Scaled to 115 and 60 dubs
Rough! Coming back after weeks off…
4 RFT
2 rope climbers
20 Goblet squats 50-lb
200m run
20:01 4 strict C2B
M/39/6’/171#
4 rounds for time of:
2 legless rope climbs from seated start to 10’
12 back squats
48 double-unders
135-lb barbell
9:29
Deo gratias
Sclaed 15ft rc to 12ft seated start rc
tiempos de ronda
R1 | 03:29 |
R2 | 04:27 | +58 s
R3 | 05:53 | +86 s
R4 | 05:04 | -49 s
Ø 04:43
Tiempo restante: 00:01 =18:54
4 rounds for time of:
3 wall walks
12 back squats
120 double-unders
♂ 145-lb barbell
Rx 15:49
rope climbs were good, squats and dubs didn’t effect them as much as I thought. Back squats were relatively easy for me. The double unders took the breathe out of me 40-40-40 on all sets. Rested :20 seconds before starting each set. I’m pretty good at double unders and they were for sure the toughest part of this workout.
13:11
185#, with 120 SUs, DUs need work.
60kg BS and 60 DUs
Rx 24:30
DU took forever, needs work.
Unbroken BS
10:36
Sqaut: 85kgs
Lat pull down instead of pull ups @ 60kgs - 9 reps
Line hops
Time: 15 mins : 59s
This was my first ever workout I’m embarking in.
I completed the workout in 15mins.
It was work 💪🏾!
So you’ve done rope climbs, double unders, and high volume back squats before?
Scale (back squat 165) 17:32
2 rope pull up
12squat 95#
48single under
9:04
Intermediate option:
4 rounds for time of:
2 rope climbs to 12 feet
12 back squats
48 double-unders
♀ 95-lb barbell
14:05
First time successfully doing rope climbs!
2 pull to stand
12 back squats @95lbd
120 singles
14:30
one rep max back squat is 275# these days o.O
21:48
Rope climbs 10ft
Back squats 85#
48 singles and doubles mixed
40/M/95/🇹🇷🐺
12:24
19:43
BS 8/4
DU 70/50
23:55
8 strict pull-ups for rope climbs
12 Back Squats (185)
120 DUs
Don’t have a tall ceiling so I did pull to stands
30kg
rope
back squat 80 kg
120 DU
Rope climb>> 10 strict Pull ups
26:38
M44 / 96 kg
15.53
Pull ups x 10
Back squat @ 82,5 kg
2 min du attempts × 2 and 2 x 60 single unders
39 M / 190lbs / 70”
RX 14:30
right ankle was giving me trouble in the dubs today but we got it done.
Then went for four rounds, 20 mins.
Swapped 15 foot rope climbs for 15 pull-ups and dips, first two rounds,
Then 8 reps for 2 rounds.
After first round, completely forgot jump ropes. Was doing singles, so did more after I remembered.
2 ropes 15ft
12 squat 135
48 double unders
14:57
4 rounds
No rope so did kettle ball pulls. Didn’t like it but all I had
12 squats
38 under
9:15
M52/5'11/225#
4 rounds for time of:
2 pull-to-stands
12 back squats: 95#
48 single-unders
8:57
Rx 11:39
*Unbroken Back Squats from the Rack.
*60/60 on all Double-unders.
**Played around with Regular Clamp into a Heel Hook for Rope Climbs.
Awesome!
Smoking. In a good way.
2 Towel pull ups
12 Back squats #135
50 Single unders
14:35
Goal was under 20 so I'll count that as a win 🥇
Congrats!
4rounds
1rc
6 bc @185
50 du
10.38
95lb squats
80 singles
9:33
M 55/210/6’
Scaled weight to #115 for the squats and 48 double unders. Rope climbs were rxd.
12:33.
My left knee is acting up and I don't have a rope, so I had to modify a lot. 20 minutes,
I did 20 each round of ring pull to stand but just with my chest level with the rings not fully standing (low ceiling)
95 barbell back squats
Single unders until 1 minute left to rest between rounds.
Cliff hangars - head over bar to head under. 5 reps for 1 climb. 2 sets (switch hands forward).
12 squats. 65lbs.
25 tuck jumps
4RFT:
6 strict pull-ups
12 BS #185
100 dubs
19:59 at 155lbs and 12’ rope climb double-ups for each 15’ climb (climbed up, touched target climbed down to a hanging toe touch and back up to 12’) did the double unders in sets of 30 and planned a 5m cap on each round but didn’t need it. Unbroken squats rounds 1 and 4
dad time capped at 20min, 6 squats into round 4. he did 10 rope pull to stands from seated each round off 10” of pads, 48 single unders! And 45lb back squats to a 12” box
Great job to both of you.
Rx’d: 20:20
Round 1 and maybe 2 were under 5 minutes. 3 and 4 were not… had to break squats and DUs really gummed up the works.
Good work Coastie!
Way to push through and hit this Rx, brother!
But kudos for pushing thru. Coordination movements are so mental, that performance can vary wildly day to day and even round to round. Hopefully, the time stuck in dubs will have a payback next time.
Psychic…more descriptive of me than Express! 🙂
Thanks, guys! @ Jim, you make a good point regarding the coordination movements.
Psychic Express it is! 😆
Still a great time going Rx! That's a ton of DUs!
4 rounds for time of:
2 pull-to-stands
12 back squats
48 single-unders
95-lb barbell
Total time: 10 minutes 1 second
8:07
Scaled
4 rnds
10 ring rows
12 bs @ 95#
80 su's
11:30
m/55/180
made up yesterday's wod first, then into this.
A tad more than "just a workout" but not much:)
Great work over the last couple of day Suspects!
Lincoln--how's the back??
Nice work on this, especially after making up yesterday first! The back is on the mend shooting for 100% in time for Chad. Thanks for asking!
That’s a lotta work in one day, Mike. Good on ya…and we’ll see how you feel in the am!
56 yo M/ 5'9"/ 147 lbs
For time:
2 rope climbs to 15 feet
12 Bench Presses, 135 lbs
25 slam balls, 25 lb ball
(trying to rest my legs for VO2max test tomorrow)
19:33
Oops, forgot- 4 rounds for time of!
4RFT modified to:
4 lying to stand (TRX) - no rope
12 back squats -75# duffel style sandbag
20 consecutive double unders, then 120 singles with doubles mixed in. Weirdly started hitting doubles when I stopped concentrating so hard. Wasn't making a full 120 though!
12:40
Good job hitting dem Dubs!
Well done with the mods and working in the Dubs!
4 rounds:
3 pull-ups
12 back squats (135)
60 single unders
19:27
M/32/201
12 pull ups
185
120 tried to do doubles but mostly singles
14:00
Thanks, HQ.
4 RFT
8 commando pull-ups
12 deadlift, 185#
120 SUs w/ weighted rope
14:35
All movements UB; shows how much time I stood around gasping for breath. Good workout.
63/5'8"/159
Excellent work, Jim!
Nice subs & excellent job! I'll start getting plates ready for DLs tomorrow.😉
Great work, Psychic Jim!
Awesome.
Sc 3RFT 6 towel PU/135#/120 DU...30:03
Intermediate-ish: 12:33
No rope.
4 rds:
3 strict pull ups
12 back squats @ 135
120 single unders
56M
19:12
10 Chin-up
125# BS
120 DU
48 double unders.
2 strict pull-ups.
4 rounds in 14 minutes.
x4 12 ft rope climbs
Rx loading and dubs
That's awesome!
That's super. Well done, James.
22:00
4 rope climbs @ 3.3m
12 back squats @ 80kg
@jimrix, to quote the late Yogi Berra, "...dejavu all over again." 🙃
Jeez. I'm sitting here, trying to figure out what to do!
Always watching.
And for the record, the air squats I subbed in yesterday did nothing to prevent soreness from the weighted stuff. Hope I AM foreshadowing deads for us all tomorrow!! :)
Jim! 🤫
Beginner option:
4 rounds for time of:
2 pull-to-stands
12 back squats
48 single-unders
45-lb barbell
8:46
11:41
4 rounds: 75# bar, VMX rope trainer 10 pulls. 48 Dubs
Nice work, esp. on those dubs! After many years here, they still elude me.
Scaled
4 RFT
6 L-Sit pull-ups (3 each per RC)
12 BS (65#)
120 SU
10:24
No rope so subbed the L-Sit pull-ups (thanks, Steven T.). Wanted to go heavier on the BS and felt like I could during execution but played it safe just focusing on form and feedback - stiffness before and at the start of warmup had something to do with that decision too. Similar considerations for DUs, plus, Rx volume of DUs would have taken me forever.
Great calls on all counts; easing the back along & still very solid work! Nice job.
Great work, homie!
185 squat 12 reps
10 pull on a continuous rope
100 singles
-10 DB rows each arm (35 lb DB)
-12 back squats (105 lbs from rack)
-140 lateral line hops
10:02
6 kip pull ups
125#
su
Rxd at the Y. No rope however so did 3 Lsit pull-ups for each climb.
24:54.
spent 16 of those minutes on the 480 DUs. Knew it was going to be more of a practice workout than for time. Squats unbroken from rack.
Great job, James!
Well done & putting in great practice time too!
Kudos for the discipline to work out those dubs.
Good job. Yeah, DUs sucked after squats
3+3 strict pull-ups
60 Kg BS
120 single-unders
9:39
4 rounds for time of 14:35
10 push ups
12 back squats 95lbs.
120 double-unders
22:39
Squats were relatively comfortable but moderate speed. Double unders slowed me down a lot done split into 3x40 reps all rounds.
Great job!
4 rounds for time of:
2 pull to stands
12 back squats 80kg
120 single-unders
17:16 in total
Your globo subs are always helpful and appreciated, thank you!
Rxd 21:57