3 rounds of:
2 minutes of rope climbs
2 minutes of Turkish get-ups
Rest 2 minutes
Men: 15-ft. rope, 50-lb. dumbbell
Women: 15-ft. rope, 35-lb. dumbbell
Scaling
Modify the rope climb to ensure multiple reps each round. Intermediate athletes can complete this workout as prescribed.
Beginner Option
3 rounds of:
2 minutes of rope climbs, lying to standing
2 minutes of Turkish get-ups
Rest 2 minutes
Men: 15-lb. dumbbell
Women: 10-lb. dumbbell
