rope climb

2018 SuperFit Games Championship - Pro Division - Workout 4

For Time

10 Minute Cap

400m Run

6 Rope Climbs

400m Run

5 Rope Climbs

400m Run

4 Rope Climbs


Rules: Athletes will have 10 minutes to complete the workout.  A one second penalty will be assessed for each rep not completed within the time cap. Male athletes will wear a 20lb vest.  Female Athletes will wear a 12lb vest.

Run:  Athletes must stay on the True Form until the required distance is met.

Rope Climb:  Athletes must climb the rope and make contact (with one hand) at the appropriate level.

SuperFit Games ECC 2015 Pro Division Workout 6

For Time:

7 minute time cap

1 Rope Climbs

4 Squat Cleans (205/135)

2 Rope Climbs

3 Squat Cleans (225/155)

3 Rope Climbs

2 Squat Cleans (245/175)

4 Rope Climbs

1 Squat Clean (275/205)


Rules:  Athletes receive 7 minutes to complete the rep scheme. To break ties, time will be taken after the completion of the round of 4 rope climbs.

Rope Climbs:  Athlete must climb their way to the top of the rope and TOUCH the cross bar with one hand. If the judge does not see the touch, it will be a no rep.

Squat Clean: The barbell must be pulled from the floor and pass through a full squat (hip crease below the knee).  Hips and knees must be fully extended (locked out) at the top with both feet under the hips and elbows in front of the bar.