April 4th


Download the week

"Rope Toe" 

For Time: 

30-20-10 Toes to Bar 

1,000/900 Meter Bike Erg 

Directly Into...

3-2-1 Rope Climbs (15') 

1,000/900 Meter Bike Erg 

Time Cap: 28 Minutes 


Same as class

For the Coach

Resource Drive

Workout Overview


We've got a really fun gymnastics and cardio pairing today with big volume on that midline and grip! Since there is no rest between each couplet we should try to find a sustainable pace out the gate and maintain or build on that as we get deeper into this one. 


Score | Total time to complete work


Toes to Bar | 4/3/2 sets or less respectively.
Rope Climbs | Around :60
Bike Erg |  Around 2:00

The One | Teaching Focus

Rope Climb  Sequence. 
Provide plenty of cueing to encourage the proper sequence of action on the rope climb with the reach, tuck, clamp, stand.


Reduce Reps
Toes To As High As Possible
Knees To Chest

1000m Bike
Reduce Distance
Time Cap
500m Row
400m Ski
400m Run
300m Air Run

Rope Climbs
Reduce Height
Reduce Reps
2 Lay to Stand Climb
3 Strict Pull-Ups = 1 Rope
4 Alternating Dumbbell Plank Rows = 1 Rope
5 Ring Rows = 1 Rope
5 Toes To Bar = 1 Rope


If you’re limited on bikes and need to manage a large class you can split athletes up into 2 groups and delay the start time, however it’s likely athletes will still end up having to wait on a bike with this format. Another option would be to add in another machine (or run) and have athletes alternate which machines they use. 

Lesson Plan
(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

General Flow 

  • :30 each
  • Bike
  • Jumping jacks  
  • High knees  
  • Up downs
  • Quad pull
  • Bike
  • Inchworm to push up to down dog
  • Air squats
  • Push ups
  • Bike

Rig Prep :10 - :15  each

  • Dead hang
  • Active hang
  • Scap pull ups

Specific Warm-Up
(9-19 minutes)

TTB | tell, show, do, check 

  • 5 Jump to hollow
  • 5 Jump to hollow and arch
  • 5 Press away kip swings
  • 5 Hanging knee tuck
  • 5 Full TTB or modification

Rope | tell, show, do, check

  • Progression
    4 Reps ring rows
    2 Reps stand to stand
    4 Reps jumping rope pull ups
    4 Reps jumping rope pull up with knee tuck
  • 5 rep Reach
    Standing to reach and grasp
  • 5 rep Tuck
    Grasp and tuck knees to chest
  • 5 rep Clamp
    Grasp, tuck knees, clamp feet
  • 5 rep Stand
    Grasp, tuck knees, camp feet, stand tall
  • 2 Reps workout movement


  • N/A

(19-25 minutes)

Practice Round 

  • 5 Toes to Bar
  • 200m Bike Erg
  • 1 Rope Climb
  • 200m Bike Erg


Workout adjustments if needed

(25-53 minutes)

Look For


Hand Positioning.

Instruct athletes on different hand positions on the handlebars to vary muscle engagement and reduce discomfort during longer rides.

Rope Climbs


Athletes following the reach, tuck, clamp, stand sequence to maximize efficiency on their rope climb. 


Shoulder Position.

Check that the shoulders remain in a neutral position, avoiding excessive shrugging or unnecessary tension in the upper traps.

  •  Post Workout Clean Up & Chat (53-60 Minutes)

Additional Elements

Home Workout

For Time:
30-20-10 V-ups
400m Run
Directly Into...
8-6-4 Devils press
400m Run


“If you know your opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb
To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle - or perhaps better said popularity struggle - of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move so they can outmatch. That may be a nicer lawn or a fancier family Christmas card.

As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides... will lose. There won’t be a winner there.

We can study our competition to great length. And, we will indeed learn some absolutely beneficial statistics.  But all the external statistics in the world won’t move us forward until we turn the investigative glasses to: ourselves.

After Party

3 Rounds
10 Strict pull ups
100’ Heavy farmers carry

Have questions?

Reach out!

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