11/12/2026

STRENGTH/SKILL

ON A 8:00 CLOCK...
Rope Climb Practice (descending)

  • Freedom (Advanced) - Rope Climb + Descending (Rope sliding between the Foot Lock)

  • Independence (Intermediate) - Rope Climb + Descending (Hand-over-hand descent with Rope Sliding between the Foot Lock)

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

WORKOUT

COMPETE (RX+)

3-3-3-4:00 AMRAP

21/16 Cal Bike

3 Rope Climbs (15 Strict Pull Ups)

Max Dumbbell Bench Press (70s/50s)

FREEDOM (RX)
3-3-3-4:00 AMRAP
21/16 Cal Bike
3 Rope Climbs (15 Strict Pull Ups)
Max Dumbbell Bench Press (50s/35s)
-Rest 1:00 b/t Sets-
(Score is Total Reps of Bench Press)

INDEPENDENCE (Intermediate)
3-3-3-4:00 AMRAP
21/16 Cal Bike
2 Rope Climbs (or 10 Strict Pull Ups)
Max Dumbbell Bench Press (35s/25s)
-Rest 1:00 b/t Sets-

LIBERTY (Beginner)
3-3-3-4:00 AMRAP
15/12 Cal Bike (Air or Erg)
3 Zombie Rope Climbs (or 10 Ring Rows)
Max Dumbbell Bench Press (light)
-Rest 1:00 b/t Sets-

Target # of reps: 90+

Minimum # of reps: 70+

Sarah Marcotti