This workout gives you the freedom to break up the reps however you choose, so strategize based on your strengths. The box step-ups will challenge your legs, the push jerks will test your shoulders, and the rope climbs will demand grip and pulling power. Find a balance between these movements to keep your pace steady and minimize fatigue. Plan smart sets to stay consistent and chip away at the reps efficiently!

Score | Time to complete work, add “1” second for each rep not complete if time capped.

Box Step ups | One dumbbell on the shoulder.  1:00 or less to complete 20 reps.

Rope Climbs | Should be able to complete a rep every 0:30.

Push Jerks | Weight should be something we can complete 15+ reps when fresh.

Rope Climb Sequence

Cue athletes to follow the reach, tuck, clamp, stand sequence to maximize efficiency on their rope climb.

Reach: Extend the arms fully to grasp the rope as high as possible, setting the foundation for a strong pull.

Tuck: Quickly bring the knees up towards the chest to prepare for the foot clamp. This reduces the load on the arms and prepares for the next step.

Clamp: Secure the rope between the feet. This grip is crucial for stability and allows the legs to take on most of the work, conserving upper body strength.

Stand: With the rope securely clamped, extend the legs powerfully to ascend the rope. This maximizes the distance covered per pull.

DB BOX STEP UPS

Reduce Reps/Loading/Box Height
Kettlebell Box Step-Overs
Dumbbell Walking Lunges
Dumbbell Reverse Lunges

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ROPE CLIMB

Reduce Height 
Reduce Reps
2 Lay to Stand Climb
3 Strict Pull-Ups = 1 Rope
4 Alternating Dumbbell Plank Rows = 1 Rope
5 Ring Rows = 1 Rope
5 Toes To Bar = 1 Rope

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PUSH PRESS

Reduce Loading
Sub Kettlebells or Dumbbells
Sub Barbell
Kipping HSPU

Partition options include: 

5 Rounds: 18+9+3 

3 Rounds: 30+15+5  

15 Rounds: 6+3+1

 24-20-18-16-12, 15-12-9-6-3, 5-4-3-2-1