Workout 15970

Created: February 3, 2026

Description:

5 rounds for time of:
5 rope climbs to 15 feet
200-foot Zercher carry

♀ 105-lb barbell
♂ 155-lb barbell
Stimulus and Strategy:
Today's workout is a longer duration couplet. The high volume of rope climbs will be taxing for your grip. Be sure to find a sustainable pace to ensure you don't hit failure. If you are performing the Zercher carry, expect it to make the rope climbs more challenging. Be sure to manage your fatigue and rest as needed. Watch the video to see how to perform the Zercher carry. Find a loading that allows you to make it at least to the 100-foot mark before putting the bar down.
Intermediate option:
5 rounds for time of:
3 rope climbs to 12 feet
200-foot Zercher or front rack carry

♀ 75-lb barbell
♂ 115-lb barbell
Beginner option:
5 rounds for time of:
3 seated rope lock off to stands
100-foot front rack carry

♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Zercher Carry
The Rope Lock-Off
The Front-Rack Carry
Find a gym near you:
View the CrossFit map

Number of Times Completed: 0