Workout 13462

Created: October 22, 2025

Description:

5 rounds for time of:
20 box step ups
1 rope climb to 15 feet
10 alternating strict single leg toes to bars
1 rope climb to 15 feet

♀ 20-inch box
♂ 20-inch box
Stimulus and Strategy:
Today’s workout slows down the intensity and puts your attention on some gymnastics skills. However, if you can move quickly and maintain good technique, continue to “dance” that line for as long as possible in this effort. A single round in this workout should take no longer than 4 minutes. If necessary, consider some of the scaling options below.
To reduce the complexity of the rope climb, reduce the height of the climb. For the single leg strict toes to bars, reduce the range of motion by bringing your foot up to a manageable height. You may even consider a slight kipping swing for momentum.
In case of injury or limitation, for the rope climbs, perform pull to stands or strict pull ups. For the single leg strict toes to bars, perform seated single leg raises.
Intermediate option:
5 rounds for time:
20 box step ups
1 rope climb to 12 feet
10 alternating strict single leg toes to chest height
1 rope climb to 12 feet

♀ 20-inch box
♂ 20-inch box
Beginner option:
3 rounds for time:
20 box step ups
2 pull to stands
10 alternating seated single leg raises
2 pull to stands

♀ 12-inch box
♂ 20-inch box
Coaching cues:
In the strict single leg toes to bar, control the descent of your legs and finish each rep with the feet slightly in front of the body. The combination of these two techniques will minimize the amount of uncontrolled swinging.
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Scaling/Comments:

Reduce the total number of rounds. Reduce the height of the box.

Number of Times Completed: 0