Workout of the Day

Obstacle Training Volume

Written By Charleh Knighton  |  Rope Climbs 

20-Minute AMRAP:
2 Rope Climbs
400m Run
6 Power Cleans @155lbs/105lbs


WODprep Strategy Top Tips:

Rope Climbs (2 Reps):

  1. For the rope climbs, use an efficient technique to minimize wasted energy. Consider the J-hook method for climbing.
  2. After the rope climbs, take a moment to recover your grip strength before moving on to the run.

400m Run:

  1. Push the pace during the run, but be mindful not to overexert yourself too early. It’s a long workout, so maintain a sustainable pace.
  2. Use this time to catch your breath and recover for the upcoming power cleans.

Power Cleans (6 Reps @155lbs/105lbs):

  1. Start the power cleans as soon as you get back from the run, but don’t rush.
  2. Consider breaking up the 6 reps into smaller sets if the weight is challenging for you. For example, do 3 reps, rest briefly, then complete the remaining 3.
  3. Ensure your form is impeccable on each rep to prevent fatigue and maintain good technique.
  4. Use your hips and legs to power the barbell up, saving your upper body strength.
  5. Breathe consistently throughout the set, exhaling as you lift the barbell.


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

Rope Climbs – How To Get Down:


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