Workout Description
4 rounds for time of:
2 Rope Climbs (15 ft)
100-foot Sprint
4 Squat Cleans (225/135 lb)
100-foot Sprint
On the final round, finish after the fourth Squat Clean instead of completing the return sprint.
Time cap: 10 minutes
Why This Workout Is Extremely Hard
Eight rope ascents, repeated sprints, and 16 Squat Cleans at 225/135 lb combine high skill with high relative strength inside a 10-minute cap.
Benchmark Times for Regionals 13.7
- Elite: <5:30
- Advanced: 7:00-8:30
- Intermediate: 10:00-0:27
- Beginner: >0:04
Training Focus
This workout develops the following fitness attributes:
- Power (9/10): Power reflects the need for forceful, fast contractions while completing rope climbs, sprints, and heavy Squat Cleans.
- Speed (8/10): Speed reflects cycle rate, transitions, and the value of moving quickly through rope climbs, sprints, and heavy Squat Cleans.
- Strength (8/10): Strength reflects the absolute force and loading requirement of rope climbs, sprints, and heavy Squat Cleans.
- Stamina (7/10): Stamina reflects the repeated submaximal work and resistance to local fatigue in rope climbs, sprints, and heavy Squat Cleans.
- Endurance (5/10): Endurance reflects the sustained breathing and cardiovascular demand of rope climbs, sprints, and heavy Squat Cleans.
- Flexibility (5/10): Flexibility reflects the usable range of motion needed to perform rope climbs, sprints, and heavy Squat Cleans safely and efficiently.
Movements
- Rope Climb
- Sprint
- Squat Clean
Scaling Options
Reduce the Squat Clean load and Rope Climb difficulty while preserving four rounds, short sprints, and a finish near the 10-minute cap.
Scaling Explanation
The event is limited by rope-climb capacity and a heavy Squat Clean. Scaling those two constraints preserves the repeated pull-sprint-lift stimulus without turning the workout into long recovery between attempts.
Intended Stimulus
A fast, high-skill interval feel across four rounds. Rope climbs should remain controlled, sprints aggressive, and Squat Cleans heavy enough to require focus without becoming repeated misses.
Coach Insight
Stay smooth on the first two rope-climb sets and use the sprints to move with urgency without arriving at the bar unable to brace. Singles on the cleans are expected; missed lifts are far more expensive than deliberate setups.
Benchmark Notes
The official scorecard counts 32 progress units: rope ascents, each 100-foot sprint, Squat Cleans, and the finish mat. L1-L6 distinguish capped progress. Finishers begin at L7; L10 is 5:30 or faster, consistent with top regional performances near five minutes.
Modality Profile
Rope climbs supply gymnastics, the 100-foot sprints supply monostructural work, and heavy Squat Cleans make weightlifting the largest limiter.
