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Up a rope


You need a rope. You don’t need 20 foot, or even 15 foot high ceilings to get the benefits of climbing rope. You just need a rope. In fact, we have 10 foot high ceilings at our box, and everyone learns to climb the rope, with and without the legs. Working with the rope challenges and develops awesome hand and arm strength, and adds variety and functionality to your programming. No need to get fancy, just get your ass up the rope.

Workout of the Day

Five rounds for time:
9 box jump overs, 20 in
7 burpees
5 muscle-ups

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