23:48
Rope climbs to 7.5’ from seated. 

M/33/218lbs/5'7"

~(18:00)
PullUps 15,10,5
ABSitUps 20,15,10
0.5 (6.1mph), 0.25(6.9mph), 0.25Miles(7.2mph)

Did this one as just a quick pull-up and run. PullUps were sets of 5. First 15 were the hardes. ABSitUps were filler, probs should of programmed double, but did not want to cramp. Run was smooth, but quick hard tempo. 

This was the first time ina long while, (maybe years), that I've done back to back running days that were not easy runs. Cant remember last time I ran two days in a row. Tried to do Randy after, but it just wasn't there. Gas tank wasn't empty but felt like engine had no more oil. Hip/pubic bone feels tweaked in the bones. Hopefully a rest day will cure all.

60 yo w m 5’5” 140lbs

For Time

20 GHD sit-ups
10 lying to standing
1 mile Airdyne
15 GHD sit-ups
7 lying to standing
1/2 Mile Airdyne
10 GHD sit-ups
5 lying to standing
1/4 Mile Airdyne

13:10

For time: 16:40

40 bench "ghd" sit-ups, don’t have a GHD
4 (3 pull ups+ 3 k2e) rope climbs, don’t have a rope 
800-meter run
30 GHD sit-ups
3 legless rope climbs
400-meter run
20 GHD sit-ups
2 legless rope climbs
200-meter run

M / 31 y / 94 kg

RX: 14:02 m

Intermediate, subbed KTEs for sit-ups and 4 ring dips for 1 climb

15:36

completed 4.11 post Randy (bad idea). Intermediate-like with all the equipment subs. incline for situps for GHD, x3 PU + K2E for each rope climb, 0.5 mile spin bike for each run (every round).

15:30

had less gas than anticipated after Randy and this turned into a box checker.

Rx   11:45


*All the good stuff in this WOD!

20:32 rx-ish, maybe a foot shy of 15 on the rope climbs, added another 100m or so getting from one area of globo gym to another

4rope climbs>>>32 strict pull ups
3rc>>>24 spu
2rc>>>16 spu
 33:45

17:00 (Rx)

M/38/6’/174#

modified to:
For time:
40 GHD sit-ups
5 legless rope climbs from seated to 10’
800-meter run
30 GHD sit-ups
4 legless rope climbs from seated to 10’
400-meter run
20 GHD sit-ups
3 legless rope climbs from seated to 10’
200-meter run

18:08

Christus surrexit!

42 YOF - 206 lbs 
Did beginner in 26.98 minutes 
Used yoga straps on my pullup bar
Jogged and walked for runs 

19:47
Subbed run with assault bike. 
2k
1k
500m

20:32
Rx but accidentally switched order of rope climbs and GHD and subbed 6 towel pull-ups per rope climb.

30-20-10
3-2-1
600-400-200
15:00

Athlete 1
63” 164lbs

Scaled

40 AbMat Sit-ups
20 Strict Pull Ups
800m Run
30 AbMat Sit-ups
15 Strict Pull Ups
400m Run
20 AbMat Sit-ups 
10 Strict Pull Ups
200m Run

Score:
14:50

18:15 (scaled)
Rx Runs, Regular rope climbs, parallel GHD’s

Beginner w/ bike 4/2/1 min
11:47

16:45
V Sits controlled (no GHD)

Beginner: 12:29. 1k run 5:16

Intermediate with full GHDs 17:20 

Almost Rx’d (garage is only 12’ high), ran on the Trueform 

14:07

Intermediate option

Home training

Adapted ghd sit-up (box+rack)
Adapted rope climb (4 towel strict pull up)

Total time: 13:52

No GHD or Rope
80 ab mat sit ups 
16 strict pull ups 
1600 m echo bike 
60
12
800m 
40
8
400m
21:13

No GHD and no rope in the garage….

40 med ball sit ups 20#
4 sets of 3 strict k2elbow/pull-up
800m run
30
3
400m
20
2
200m

GHDs as Rx and unbroken
Runs on treadmill @1% & ~8mph
Rope climbs from seated to touch 8' bar, 2:1 ratio. This is where the time was spent
17:43

Beginner Option: 15:10

On an Echo Bike, twice the distance
11:20

Rx’d:  16:46

Took about 15 seconds between each rope climb to conserve grip, rather than fatigue and fall. I have an access cut in my garage ceiling to get to 15’, so it would suck to catch my shoulder on the edge if I fell. My rope is a line from my old ship, so not grip-friendly. Gotta get a better rope. Notwithstanding, rope climbs went better than expected.

Scaled:

20 GHD
10 Pull Ups
800m
15 GHD
10 Pull Ups
400m
10 GHD
10 Pull Ups
200m

12:58

30 sit-ups, 10 pull-ups, 800bike
20 sit-ups, 7 pull-ups, 400 bike
10 sit-ups, 5 pull-ups, 250 bike 
6:35

M 50/180cm/75kg

40-20-10
AbMat sit-ups
kipping pull-ups
burpees

24:58

M- 53/ 5'7 / 210 
Intermediate athlete 
scaled, couldn't run , no space. Subbed Assault bike- 48,24,12 cals respectively 
no tall rope subbed 2-1 lying to standing rope climbs, the sit-ups 20-15-10
6:54/4:44/3:05---14:43

40 GHD sit-ups
10 lying to standing
1000 meter row
30 GHD sit-ups
7 lying to standing
500 -meter row
20 GHD sit-ups
5 lying to standing
250 meter row

18:30

m/42/170 lbs

M-42/178cm/76kg
Rx (15 feet legless rope climb scaled with 6 towel pullups)

Time:19’40’’

It looked easy........ but wasnt ha...20 ghd, 6 band assisted pull ups, 800 meter, 15 ghd, 10 band  assisted pull ups, 400 meter, 12 ghd, 10 band assisted pull ups..and 200 meters.... time 19:44 

Scaled to:
40 abmat sit-ups
24 jumping towel pull ups 
800-meter run
30 abmat sit-ups
18 jumping towel pull ups 
400-meter run
20 abmat sit-ups
12 jumping towel pull ups 
200-meter run you

13:53

As written 14:27… 

M/35/6’2”/210#

14:52

scaled to 16/12/8 strict towel pull-ups because I don’t have a rope in my garage.

Did our Friday Bulletproof workout instead.

3 person Team event - For time
300 Squats - I did 100 (w/ 20# plate carrier)
150 Pull-ups - I did 50
120 Burpees - I did 40 (w/ 20# PC)
100 KB Swings - I did 34 (53# KB w/ 20# PC)
75 Deadlifts - I did 25 (135# w/ 20# PC)
Three .62 mile runs - I did 1 lap (w/ 20# PC)
3km row - I did 1km
41:42 for the team to finish

The team needs to accumulate the total reps and distances. Only 2 can work at a time, the third rests in a plank position.  Super fun and tiring.

Scaled for home gym 
15:12

40 stability ball sit-ups (tried to replicate the GHD movement as best I could)
20 band assisted pull ups (tried to keep these as strict as possible, still can’t do 1 strict unassisted pull up)
800-m run (treadmill)
30 stability ball sit-ups
10 band assisted pull ups 
400-m run
20 stability ball sit-ups
5 band assisted pull ups 
200-m run

17:36 10-12ish ropes 7-5-4 climbs all else Rx

12ft rope
21:00

Beginner option:
For time:12:52

18.1

Scaled/Subbed:
50 weighted abmat su-30# KB
10 lying to standing TRX straps to 9ft
900m row
45 abmat " "/7 lts/500m row
40 " " /5 lts/300 m row
17:56
F: 57-59 y/o

Intermediate scaling: 16:21
Subbed: rope climbs with 2x strict pull-ups every round, run with row

18:00

10ft rope so I climbed +1 every round

GHD, rope and treadmill were too far from each other in the gym so it was not very efficient 

Intermediate 21m4s
Replaced rope climbs with 4x strict pull ups and 4x knee to elbows 
All runs 800m

45min could have gone way faster, but felt nauseous from the change in orientation doing the GHDs (a problem I also have with normal sit-ups to a lesser extent
my rope has 10 ft, so I did 6/4/3 seated rope climbs to get 130 total feet + the extra length from change to seated. 

Intermediate:
12:05

Friskis Heleneholm, Malmö, Sweden

16:09
Substitutions: 
40, 30, 20 v-ups instead of GHD sit-ups.
800, 400, 200m air bike instead of running.

RPE: 13

After the workout I realized that air bike and v-ups have to be substituted with modification to the load. Had I done this wod as prescribed it would have been a lot tougher and taken a lot longer.  

Globo wod: subs for rope climbs are 6 towel pullups per 1 legless rope climb or 3 per regular rope climb.  GHD subs are roman chair situps,  situps sitting on on a bench perpendicular to it with your feet under heavy dumbbells, touching the ground behind you(a bosu ball or medicine ball can also be used), high incline situps, weighted abmat situps or 2 to 1 abmat situps.  Beware here, scale or substitute if you don't do GHD situps often, Uncle Rhabdo isn't to be messed with.  Subs for runs are 20/10/5 25ft down and back shuttles, 1000/500/250m row or 55/27/14 calories assault or echo bike.  If you are using a conventional treadmill use a slight incline.