10/1/2026

Strength/Skill

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

  • Freedom (Advanced) - Legless Rope Climb (1-2 reps Every 1:00)

  • Independence (Intermediate) - Rope Climb (1-2 reps Every 1:00)

  • Liberty (Beginner) - Zombie Rope Climbs/Foot Clamp and Stand (1-2 reps Every 1:00)

WORKOUT

COMPETE (RX+)

FOR TIME

100 Double Unders

50 GHDs

100 Double Unders

50 Toes to Bar

100 Double Unders

50 GHDs

FREEDOM (RX)
FOR TIME
100 Double Unders
50 GHDs
100 Double Unders
50 Toes to Bar
100 Double Unders
50 Abmat Sit-Ups
(Score is Time)

INDEPENDENCE (Intermediate)
FOR TIME
80 Double Unders
40 GHDs (or 50 V-Ups)
80 Double Unders
40 Toes to Bar
80 Double Unders
40 Abmat Sit-Ups

LIBERTY (Beginner)
FOR TIME
100 Single Unders
30 Alt. Leg V-Ups
100 Single Unders
30 Hanging Knee Raises
100 Single Unders
30 Abmat Sit-Ups

Target Time: 10:00-13:00

Time Cap: 16:00

Sarah Marcotti