Workout of the Day

Drop It Like It’s Hot

Written By Charleh Knighton  |  Rope Climbs 

For Time
50 Goblet Box Step Ups
5 Rope Climbs
50 Single Arm Overhead KB Walking lunges (each step is 1 rep, switch arms as needed)
5 Rope Climbs


WODprep Strategy Top Tips:

Goblet Box Step Ups 
Grab a challenging kettlebell weight that still lets you keep your form on point. Break those reps into smaller sets right away to avoid burning out early. Think sets of 10 or 15 reps.

Stay steady, focus on your breath, and nail those controlled step-ups. If you need a breather, no need to drop the kettlebell—just hold it steady.

Rope Climbs
Time for some serious upper body strength and technique. Tailor your approach to your rope-climbing skills. Divide the reps into smaller chunks, like 1 or 2 climbs at a time.

Maximize leg power for a smooth ascent and use the “J-hook” or “S-wrap” technique to save energy. Quick breaks between climbs maintain your pace and energy.

Single Arm Overhead KB Walking Lunges 
Pick the right kettlebell weight for controlled lunges. Hold it overhead, arm locked, and lunge with the opposite leg.

Switch arms as needed and break the lunges into manageable sets—try 10 lunges per arm. Keep that core engaged and posture strong.


Want to know how to finally break into the Rx Division?

Rope Climbs – How To Get Down:


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