10/21/2026

STRENGTH/SKILL

ON A 8:00 CLOCK...
Rope Climb Practice

  • Freedom (Advanced) - Rope Climb Practice (Jump + Foot Lock+ Descent)

  • Independence (Intermediate) - Rope Climb Practice (Jump + Foot Lock)

  • Liberty (Beginner) - Zombie Rope Climbs/Foot Clamp and Stand

*If not able to use climbing Ropes, turn this session into an EMOM 8:00:

  • MIN 1 - :45 DB Bent Over Rows or Strict Pull-Ups

  • MIN 2 - :45 Any Cardio (Jump Rope, Row, Bike, Shuttle Run, or Burpee)

WORKOUT

COMPETE (RX+)

5 SETS

3:00 Max Calorie Bike

2:00 DB Goblet Box Step-Ups (50/35)

1:00 Max Rope Climbs

1:00 Rest b/t Sets-

FREEDOM (RX)
5 SETS
3:00 Max Calorie Bike
2:00 Max Box Step Ups (20)
1:00 Max Rope Climbs
-1:00 Rest b/t Sets-
(Scored by Total Reps)

INDEPENDENCE (Intermediate)
5 SETS
3:00 Max Calorie Bike
2:00 Max Box Step Ups (20)
1:00 Max Strict Pull Ups
-1:00 Rest b/t Sets-

LIBERTY (Beginner)
5 SETS
3:00 Max Calorie Bike
2:00 Max Box Step Ups (low box)
1:00 Max Ring Rows
-1:00 Rest b/t Sets-

Target # of Reps: 425-495

Minimum # of reps: 330-410

Sarah Marcotti