This WOD From Rob Forte Will Destroy Your Grip and Arms

Want to be strong like Rob Forte? Try this WOD he shared on Instagram.

5-4-3-2-1 reps for time of:

  • Clean and jerks (100kg/70kg)
  • Short rope climbs (4.5m)

See Forte tackling it below.


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A post shared by ROB FORTE (@rob_forte) on

We’re not all CrossFit competitors, and those weights are pretty heavy. If you need to scale, the first step will be to use a lighter load for the clean and jerks.

If you can’t handle the short rope climbs quite yet, you can try using a rope that reaches the ground so you can use your legs from the very beginning.

If you don’t want to climb the rope period, work on pulling yourself up from a seated to a standing position using the rope.

Let us know how it goes!

Psst! Want to work on your grip more? Here’s another great drill from Rob Forte.

Main image: Rob Forte/Instagram

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