Thursday, March 27th, 2025
Gymnastics Skill Work
Rope Climb Progression
“The Transporter”
20 minute AMRAP
3 rounds of:
200m Run
1 Rope Climb
5-10-15 Burpee Pull-Ups
Right into 3 rounds of:
400m Run
2 Rope Climbs
20-25-Max Burpee Pull-Ups
Rope Climb: 15ft
Strength Finisher
5 Sets
:30 second on / :30 second off
Max Renegade Rows
Load: 50/35lb, 22.5/15kg
Flow:
200m Run + 1 Rope Climb + 5 Burpee Pull-Ups
200m Run + 1 Rope Climb + 10 Burpee Pull-Ups
200m Run + 1 Rope Climb + 15 Burpee Pull-Ups
400m Run + 2 Rope Climbs + 20 Burpee Pull-Ups
400m Run + 2 Rope Climbs + 25 Burpee Pull-Ups +
400m Run + 2 Rope Climbs + Max Burpee Pull-Ups in remaining time
Score = Rounds + Reps
