Skill: Rope Climb Practice (10 min)
Wednesday, March 4th, 2026
Mixed Modal//AMRAP//14 min
Rx
Skill: Rope Climb Practice (10 min) Legless progressions, J-hook, hook practice
Level 2
L2: Standard rope climbs L2: 2 Rope Climbs, Box Pistols, 15 DU
Level 1
L1: Rope pull-ups from floor AMRAP 14 4 Rope Climbs (no jump) 12 Alt Pistol Squats 21 Double Unders L1: 4 Rope Pull-Ups, Air Squats, 42 SU
Goal: Gymnastics skill + midline stability
Stimulus: Moderate pace, prioritize quality. Rope climbs should be smooth, not rushed. Pistols are the pacer. DUs should be unbroken. Focus on technique, not speed.
Movements
pull-updouble-underrope-climb
Equipment
pull-up-barjump-roperope