Thursday 6th August 2015


Rope Climbs and Legless Rope climbs

We’ll take you through the progressions of the Rope Climb using your legs, if you feel comfortable with that we’ll progress through to legless rope climbs.



In two separate teams complete the following:

AMRAP in 8 minutes, of:

-1 Rope climb

-3 Synchronised burpees



1 rope climb progression, starting from a seated position and using their arms to pull them to a standing position.

Athlete 1 completes 1 rope climb, whilst Athletes 2, 3 and 4 perform 3 synchronised burpees. Athlete 2 then completes 1 rope climb whilst athletes 1, 3 and 4 perform synchronised burpees. Continue this pattern until 8 minutes is up.

With the synchronised burpees all athletes must have their chest on the floor at the same time the movement is finished with a jump and clap.