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
An ascending ladder AMRAP combining rope climbs and shuttle runs. Becomes increasingly difficult, testing pulling endurance and anaerobic capacity.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): The escalating reps of rope climbs (upper body pulling/grip stamina) and shuttle runs (leg/agility stamina) will test the ability to sustain output as both volume and intensity per round effectively increase. Grip will be a major limiter on RCs.
- Endurance (7/10): AMRAP in 10 minutes of an ascending ladder: 1 RC/2 Shuttles, 2 RCs/4 Shuttles, 3 RCs/6 Shuttles, etc. (RC=15ft, Shuttle=2x50ft). Tests pulling endurance and anaerobic running capacity as volume per round increases significantly.
- Speed (7/10): Fast shuttle runs and efficient cycling of rope climbs are key, especially in later rounds where each round takes much longer. Managing the increasing work demand per round is the main challenge.
- Strength (6/10): Rope climbs require significant upper body pulling strength. Shuttle runs are primarily agility/conditioning.
- Power (5/10): Explosive pulls on rope climbs utilize power. Shuttle runs require quick acceleration/deceleration. Maintaining power as reps and distance increase is challenging.
- Flexibility (3/10): Requires hip/shoulder mobility for efficient rope climbs. Basic agility for shuttle runs.
Modality Profile
A couplet of a gymnastics movement (Shuttle Runs) and a monostructural movement (Double-Unders). A classic G/M test.
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