Warm up

Skill; Rope climb

For time:
15-ft. rope climb, 30 ascents

– – –

For time:
20 rope get-ups
20 rope knee-ups
20 rope stands

Coaches choice of Tabata


Partition as needed to complete all the reps. The rope climb has been broken down so the beginner can work on each component separately. During the rope get-ups, use the legs as much as necessary while pulling hand over hand to a standing position. Return to the floor in the same manner.