Workout Description
AMRAP in 10 minutes:
1 Rope Climb (15 ft)
2x50 foot Shuttle Runs
Then 2 Rope Climbs (15 ft)
4x50 foot Shuttle Runs
Then 3 Rope Climbs (15 ft)
6x50 Shuttle Runs
Continue with this pattern, adding 1 Rope Climb and 2x50 foot Shuttle Runs after every round.
Why This Workout Is Hard
A tight 10-minute window with an ascending ladder of rope climbs (a high-skill, grip-intensive movement) paired with fast shuttle runs creates a sustained but escalating challenge. Density is moderate, yet movement complexity is high. The ‘death by’ style forces accumulating fatigue in forearms and pulling musculature while keeping heart rate high, landing squarely in the Hard range.
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): Ten minutes of continuous work with frequent running segments keeps the heart rate high and challenges aerobic capacity without being purely long-duration cardio.
- Stamina (6/10): Accumulating rope climbs tax grip and pulling endurance, especially as rounds ascend and rest diminishes, demanding sustained muscular output.
- Speed (6/10): Fast shuttle turns and smooth, efficient rope climbs with minimal transitions reward speed, though pacing matters to avoid blow-ups.
- Power (4/10): Explosive foot clamps and aggressive turns in shuttles help, but the workout emphasizes sustained effort over peak power output.
- Flexibility (3/10): Requires comfortable overhead reach, solid shoulder positioning, and hip flexion for efficient foot clamps on the rope, but nothing extreme.
- Strength (2/10): No external load is used; upper-body pulling strength is required but not near-maximal. Most effort targets endurance over raw strength.
Scaling Options
Scale to: 12-ft rope climbs (same rep scheme) • 1 rope climb = 2 seated rope pulls to 15 ft • Use 25-ft shuttles (double lengths to match distance)
Scaling Explanation
These options keep the time domain, stimulus, and pulling volume intent while adjusting skill, strength demand, and turnaround density to match ability.
Intended Stimulus
Steady, pressurized cardio with spikes on the rope. The early rounds should feel smooth and controlled, then shift to deliberate pacing to protect grip and prevent failed climbs. Runs stay brisk but not all-out; transitions are quick. Aim to move continuously without redlining, finishing with a challenging but sustainable push.
Coach Insight
Open at a controlled pace—no sprinting the first three rounds. Let the runs be your breathing and recovery window.
The one tip: lock in a consistent, efficient foot clamp and stand tall every climb. Sloppy clamps waste energy.
Common mistakes: sprinting early shuttles, chalk breaks that balloon, and jumping into climbs under-recovered leading to misses. Stay smooth and deliberate.
Benchmark Notes
Count total reps: each 15-ft rope climb is 1 rep and each 50-ft shuttle length is 1 rep. Log your total reps completed in 10 minutes. Targets span from a few early rounds for beginners to finishing round 6 and pushing into round 7 for elite athletes.
Modality Profile
The workout blends gymnastic pulling (rope climbs) with monostructural running. Most time is spent accumulating shuttle distance, but the rope climbs drive skill and grip fatigue. There is no external loading, making this a bodyweight and engine-focused couplet.
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