4/15/2026

Gymnastics (Rope Climb)

Warm Up (all levels):
Seated on Box Foot Lock Drill; 5 Foot Locks
Seated on Box Foot Lock to Stand - with straight arms; 5 locks + stand
Standing Foot Lock to Stand; 5 locks + stand + reach

LEVEL 1:
9 min EMOM:
Min 1: 2 Zombie Rope Climbs
Min 2: 10 Plank Shoulder Taps (slow and controlled, L+R=1)
Min 3: Rest Minute

LEVEL 2:
9 min EMOM:
Min 1: 35 Double Unders
Min 2: 1-2 Rope Climbs
Min 3: Rest Minute

LEVEL 3
5 Sets:
30 Second Max Rope Climbs
90 Second Rest

Aston Martin DB5

COMPETE (RX+)

7 Rounds

21 Shoulder Press (75/55)

21 GHDs

FREEDOM (RX):
7 Rounds
21 Shoulder Press (75/55)
21 Sit Ups
(Scored by Time)

INDEPENDENCE (Intermediate):
7 Rounds
21 Shoulder Press (65/45)
21 Sit Ups

LIBERTY (Beginner):
7 Rounds
10 Dumbbell Shoulder Press (light)
15 Sit Ups

Target Time: 15:00-17:00

Time Cap: 20:00