남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211020/
3 rounds for time of:
400-m run
21 ring dips=>7회
2 legless rope climbs, 15 feet=>점핑 로프 클라임 각가 6회
Post time to comments./
25분58초/
횟수 1/3으로 줄임/
수요일 저녁와드

CFWUx1
16:54

15:08. 3R 100 DU/40 sdlhp@20kg, 21 kipping ring dips, 12 towel grip pull ups.  1st round was 40sdlhp, 2nd/3rd 50du+20sdlhp.

subbed 15 pull-ups for climbs

16:20

20:40

15:27 - I suck at running and ring dips. Subbed 2x12’ legless climb from seated with controlled descent each round. Rested 20-30s before the last round to try and run faster just so I wasn’t just jogging. Broke ring dips 6-5-4-3-2-1 the first two rounds then it fell apart after the 3rd set of 6. 

188lbs/69.5”/lvl40

Completed 2019-10-29
400m run, 21 bar dips, 15 pullups
21:40

M/34/5'10"/190

Rx'd 9:59

3rds: 10:28

400m Run
21 Ring Dips (toe taps)
2 Legless RC (~12ft)

400m run
15 strict ring dips 
2 leg less rope climbs
Round 2 my shoulder would twinge on the occasional dip. So I got 10 on the 2nd round and then, finished that round w/ SHSPU. The last round I did 21 push ups. Time: 17:00 I had to redesign the WOD midway! 😂 The runs are feeling stronger though! Better late then, NEVER! ;)

12:26 rx

12ft rope with legs
All els rx’d
13:50

23:53
21 Bar dips unweighted
21 strict knee raise pullups 

Subbed, scaled
3 rounds
200 single-unders
21 ring dips
2 4m (13feet) legless rope climbs
11:30
43/1.78m/75kg

14:01 (500m row, 12+’ rope climbs)

16:46 Rx
First time legless rope

28:31
400m run
21 ring dips
2 single arm pull-ups
Grip sucked on the pull-ups 
Really not any good on the rings either, but getting better.

17:43
Skierg 500m
Blue band ring dips
2 rope climbs 12’

Scaled/modified. Equipment set up makes running and weights difficult (globo probs) also I can’t do legless rope climbs anyway. Haha

3 RFT
500m row
21 bar dips
8 pull ups

13:20

14:57
2/1/1 legless

Banded (white one) ring dips, regular 15’ rope climbs. 19:10. 

Ring dips took forever. At least my 400m time is consistent- slow lol.

17:00 rx

15:18 Rx 

11:42 rx

3 RFT 
400m run
21 ring dips
2 Seated rope climb on 7' rope 

Rope came untied in second round, modified on the fly to 5 ring pull ups holding one ring.  Probably didn't scale the rope the best today.

12:07

12:52, subbed 21 towel pull ups for rope climbs

34/M/195/5’9

3 rounds:
400m run
21 ring dips
12 towel pull ups

13:45

Bar dips with 25#
15 bent knee chin ups
10:52

11:56 Rx

M/45/6'2"/180#

Modified to
3 RFT 
400m run
21 ring dips
20 inverted barbell rows
12:12

13:28

Subbed 3 x 11-ft legless rope climbs from kneeling 

Rds of
400m run 
21 strict ring dips (muscle up to 11 dips / muscle up to 10 dips)
4 common rope climbs to 18 feet
18min straight

Mod at home
400m run
21 pushups 
15 pullups
11:27

11:45 subbed 30Cal Airdyne and 3 seated legless rope climbs to 8 ft ceiling

Do my workouts at a globo gym.
Time: 15:04.
Assault runner (400m)
Bar dips( full rom )
Rope pull-ups (brutal) 

16:44, subbed 4 8ft legless ropeclimbs from seated for 2 15ft legless ropeclimbs.  

13:55
3 Rds
400m run
21 dips (btwn stools)
21 Knee raised chin-ups 

16:03
Had to use legs on last round of rope climbs

13:01 rx’d 

Subbed 21 L pull-ups in place of 2 rope climbs
17:37

Very unimpressed with myself today.

Scaled to 10 Tarzan pull-ups vice rope climbs
12:56

Pretty happy, after dong the sumo DL last night.

This workout looks a bit like "Helen" but I anticipate it to take a little longer and I expect there to be more of a need for rest breaks due to muscular fatigue. Here are some scaling thoughts:
 
Run: If an athlete cannot complete 400 meters in under 2:30 or if the overall volume is too aggressive, I will consider scaling the distance of the run today. 

Ring Dip: I consider the overall volume to be relatively high, but achievable when arranged in this fashion. I will prioritize preserving the movement function, therefore I will not modify the movement to a push-up variation. I will look to utilize a variation of this movement that will all the athlete to achieve at least 10-15 reps on the initial attempt. I know many of my athletes will need a movement modification to keep the quality high and the range of motion legit. For athletes that cannot perform dips, I will provide three main movement modifications for the day. Option 1 will be a band-assisted dip and option 2 will be to ring dips with legs straight and feet on the floor in front of the body. Option 3 will be a jumping ring dip. I typically don’t love this movement modification, but being that I believe the goal is to move relatively fast today, I will have this be an option. Along with all the movement modification I will reduce reps as needed. 

Legless Rope Climbs: I consider the volume to be reasonable but I still know that many of my athletes will need to modify the movement. For some of my athletes, I will be able to have them attempt to climb the rope as high as possible, in a legless fashion, before transitioning to utilizing the legs to complete the ascent. On the descent, this athlete utilize the legs and once making contact with the floor, finish off the movement by performing the negative phase the lying-to-standing drill.  Being that I believe the stimulus is to push the pace a little bit today, I will also allow athletes to use their legs throughout the duration of the movement.....but I might add an extra rep if they do so. 
For athletes that cannot climb the rope and I will utilize a combination of rope hangs and lying-to-standings or rope rows. For example, for each rope climb, complete a 5-10 second rope hang and 1 lying-to-standing or 5 rope rows. For the lying-to-standings and rope rows, I can have my athletes modify their body position to increase or decrease the demand of the movement. Performing these variation with a straight body position and no leg assistance can be very difficult while a performing this variation with bent legs utilizing lower body assistance can decrease the difficulty.

16:04
400m on Assault runner 1:55/1:55/2:03
21 strict full ROM bar dips 21/12-9/8-6-4-3
16 pullups alternating sides (pull R, pull L) 12-4/8-4-4/6-4-4-2
1 - 2:07/1:50
2 - 2:33/2:39
3 - 2:46/4:06
Died pretty hard the last round

400m run
21 dips
15 pull ups assisted since I don’t have a rope

17:22 M/29/285lbs

Scaled to
3 rnds
400m run
21 strict ring dips
10 false grip ring pull ups with knees slightly bent
14:41
m/49/175

12:02 Rx

Kept it up a bit more than usual on the runs, ring dips went surprisingly well for me at 7/7/7 or 8/7/6, lastly the first rope climb was always easy, the second was was sketchy no matter the rest I took.

18m 43s

400m curve treadmill 
21×Assisted Dips (50kg)
12xAssisted Pull ups (50kg)

Champions Club Scaling Notes:

RANT: Something like this should jump out to you as a sprint-type thing. 5 rounds, or 30/3 reps would make it a little more in that Just A Workout range. But if you have the capacity to go fast enough on a run where you can't talk when it's done, then I would scale this thing so your lungs will be the limiting factor.

I SHOULD TRY THIS AS RX'D IF: I can go sub-11 (for guys, at least). I really think sub-10 should be the marker though

FIRST TIME WITH CROSSFIT VERSION: sub push-ups for ring dips, and spend about 1 minute at a pull-up bar doing something that resembles hanging or pulling. This will not be a sprint, try for under 18 minutes.

GROUP VERSION: For dips I would do the following order of subs: bar dips, ring push-ups, bar hold, push-ups. Regular climbs subbed for rope climbs. People that can't would do the lay-downs.

INJURY VERSION:
Themes: sprint, pushing, locomotion, pulling, gymnastics. Again, with an injury it's hard to hit a sprint intensity sometimes, so I'd try to pick 2 exercises you can do instead of 3; one of them high reps and one of them low reps. Go for 20 minutes.

WARMUP:
Jump rope
Ring hold
Handstand
Lunge
Insert thing you suck at

GENERAL FEAR LEVEL: 8. 2 heavy squat cleans instead of rope climbs would make this a 9.

Globo scale: as most Globo don't have ropes, we have three options.  1. You can do 6 strict towel pullups per each rope climb. 2.  You can do 3 one hand pullups per side, the other hand on the wrist of the arm pulling. 3: 21 strict knee raise chinups.   If you dont have rings, see if you can use a TRX or similar appratus for your dips.  If you don't have rings or a trx, do 21 weighted bar dips.  Subs for running are 500m row or 27 calorie assault bike. If using a treadmill use a slight incline.

Globo wod example:
3 rft
400m run (1/4mile)
21 weighted bar dips (20/15lb dumbbell, dip belt, or weighted vest)
21 strict chinups, with a knee raise.

Warm-up for 191021:
GENERAL WARM-UP

2 rounds of:
*First round / second round
10-m high knees / 10-m butt-kickers
100-m jog / 100-m run
10 ring rows / 5 strict pull-ups
10 PVC pass-throughs / 10 push-ups

SPECIFIC WARM-UP

Rope climb
2 sets of 6 reps of a rope row to chest
5 foot locks + standing up (use box if needed)
2 descents from the top using feet

Build-up - EMOM 10
Odd minutes: Ring dip
Set 1: On boxes, 10-second support + 3-second negative + 3-second hold in bottom of dip
Set 2: 5 reps of strict dips or jumping dips on boxes
Set 3: 5 reps of strict dips of jumping dips on rings
Set 4: 2 sets of 2 leg swings + 1 kipping ring dip
Set 5: 5 ring dips
Even minutes: Legless rope climb
Set 1: 3 pull-to-stand rope climb
Set 2: 2 sets of 1 one pull for max. height
Sets 3-4: 1 Negative rope climb (use legs to ascend)
Set 5: 1 legless rope climb to 15 ft. or attempt

Practice round
100-m run
5 ring dips
1 legless rope climb (or variation)

INTENDED STIMULUS
.
Oh yeah, a high skill gymnastics fire-breather. This is Helen's brohy gymnastics stepbrother. Like Helen, this is meant to be a medium effort that we really want to push hard so that it kind of turns into a sprint. The dips are not strict, and given the short range of motion, you will be very able to go through them fast.  On the rope climbs, the difficulty of the movement might slow you down a tad between reps, but it should not get in the way of your pace. The runs will give you an excellent space for arms and mental recovery, but commit to pushing them. You can. Anytime you have a three-rounder you should use the structure to help you pace. Start at what feels like a conservative pace. To actually keep this pace on your second round, you will need to speed up. Then, in the last round, you know what to do. If modifying the dips today, assist them so that you can keep both a high number of reps and a fast cadence. On the rope climbs tray to maintain the legless aspect of the movement and avoid adding too many reps, we still want this to be a short workout. Have fun, and push those runs!

OPTION 1
3 rounds for time of:

400-m run 
18 ring dips
2 legless rope climbs, 12 feet

OPTION 2
3 rounds for time of:

400-m run 
18 ring dips (assist with one foot as needed)
1 leg assisted rope climb, 15 feet
3 modified rope climbs*

*If you commit to having a solid hollow body throughout the modified pull today, this is a much more challenging option than two leg assisted rope climbs, in terms of grip stamina.

OPTION 3
3 rounds for time of:
300-m run
18 ring dips (assisted with both feet)
6 modified rope climbs*

* Legs anchored