Thursday 16th July 2015


Rope Climb technique work


In two teams complete the following:

AMRAP in 10 minutes of:

-1 Rope climb

-Hollow Rock Hold

Athlete 1 completes 1 rope climb, whilst they are completing their 1 rope climb the other athletes in the team are holding the hollow rocks position. If any of the athletes in that team come out of the hollow rock hold before the athlete has completed the rope climb, i.e touched the top of the frame and come back down the rope, then the rope climb does not count and the group must re-set.

You can rest as needed between athlete transitions.


Seated Rope Pull-ups
(Starting from a seated position on the floor, feet out in front, pull yourself to a standing position
You can scale this further by having the knees bent)