APR 24

Rope and Reps // Friday - 2026.04.24

AMRAP Strength Rope

AMRAP in 20 minutes:


  • 10 Rope Climbs
  • 20 Dumbbell Thrusters
  • 30 Box Jumps
  • 40 Sit-ups

Equipment:
- Rope
- Dumbbells
- Box


Instructions:
Complete as many rounds and reps as possible in 20 minutes. Scale the rope climbs to rope pull-ups if needed. Choose a challenging weight for the dumbbell thrusters, and a height for the box jumps that allows for continuous movement. Keep a steady pace throughout the workout to maximize your score.