General Warm-Up
2 Sets: For Quality
200m Run
10 V-Ups
:10 Hollow Hold
10/10 Single Leg Glute Bridges
5/5 Single Arm Rotational Ring Row

Skill Progressions
Rope Climb Skill Work

“Running Through the Middle”
8 Sets for Time
200m Run
10 Toes to Bar
200m Run
2/1 Rope Climb
Rest: 1:00 between sets

Rope Climb: 15ft (4.5m)
Level 2:
200m Run + 10 Alternating Toes to Bar + 200m Run + 1 Rope Climb (15/10ft)
Level 1:
150m Run + 10 Kipping Knee Raises + 150m Run + 2 Pull-to-Stands
Masters 55+:
150m Run + 8 Toes to Bar + 150m Run + 1 Rope Climb

Stimulus and Objectives:
Time Cap: 35:00
Goal: 2:30–3:30 per set | 25:00–30:00 total working time
Score: Total Running Time (excluding rest)
RPE: 7.5–8/10
Stimulus: Aerobic Stamina + Midline Interference
Primary Objective: Hold consistent pacing and complete each round as close to 3:00 as possible.
Secondary Objective: Maintain even splits across all 8 sets with minimal drop-off in effort or execution.
Workout Strategy:
This aerobic and gymnastics-focused piece challenges your ability to repeat efforts at a sustainable pace. Time will primarily be gained or lost on the runs—hold a pace close to your 5k effort or slightly faster. Toes to bar should be unbroken or completed in fast, controlled sets. Move directly into rope climbs, aiming to complete them in under 30 seconds each round. Use the 1:00 rest to reset breathing and prepare for the next interval while staying loose through the upper body.
Movement Modifications for the Day:
200m Run: Adjust to 150m run for pacing needs or move to a 0:45 machine equivalent (row, bike, ski) if running isn’t possible.
Toes to Bar: Reduce to 7–8 reps while keeping the kip tight, or adjust to knees-to-elbow/knee raise for skill development. Move to a hanging knee tuck or weighted hollow rocks for athletes unable to hang from the bar.
Rope Climb: Lower the climb height to 12ft (3.6m) or perform 1–2 partial climbs to maintain technique under fatigue. Substitute 4–5 seated rope pulls (arms only or legs-assisted) or 6 strict pull-ups to replicate the pulling volume.