rope climb

25 June 2019 - WOD


Tomorrow we test 1RM Snatch and Clean & Jerk, so don't end yourself today. If you are training today and tomorrow, use today as a chance to come in, move well and get a little sweaty.

A) Conditioning

Complete as many rounds as possible in 20 minutes of:
1 Rope climb
5 Burpees
200m Run

* If you've got a 20 lbs vest or body armor, wear it.
* Rx+: Legless rope climbs

13 Mar 2019 - Beyond the Workout is Wednesday!

Our second Beyond the Workout is this Wednesday at 7.30 pm!

During this session, which is open and free to all members, you will get to spend quality time with our coaches and interns, developing two skills of your choice in a small group alongside your fellow athletes. Beyond the Workout will be broken into two parts, Session A and Session B, each lasting 25 minutes, giving you the opportunity to work on each of your chosen skills in detail.

Here's how it will work...

First thing's first, make sure you sign up for the session on Team-up!

Once you’ve done that, it’s time to select your skill! We will be offering four different skill groups:

  • Handstands and Handstand Walking

  • Rope Climbs

  • Kipping and Butterfly Pull-ups

  • Pistols

All you need to do is choose the two skills that you would like to work on in Session A and Session B via this Google Sheet (make sure you choose a different skill for each session and please respect the 6 person group limit).

Questions? E-mail Coach Maria and she will do her best to help out!


A) Strength
Every 2 minutes, for 12 minutes (6 sets):
1 Sumo deadlift
* Start at 80% of 1RM and build

B) Conditioning
3 rounds for time of:
12 Front squats (60/40 kg)
12 Burpee pull-ups

08 Feb 2019 - WOD


A) Skill
3 rounds:
2 minutes: Turkish Get Up
2 minutes: Rope climbs
2 minutes: Handstands

B) Conditioning
In 10 minutes:
Shuttle sprints: 6-10x 5m-10m-15m
* Each sprint is 5m out and back, then 10m out and back, then 15m out and back (60m total).
* Split into teams of 3-4 people
* Take turns to complete the shuttle sprint

02 Dec 2018 - Last Day to vote for the Golden Kettlebell Awards!

Today is the VERY LAST DAY to vote for this year’s Golden Kettlebell Award winners! We will be closing the ballot at 10 am on Sunday 02 December, so make sure you get your selections in by then! Cast your vote here.


20 minute AMRAP:
1 Rope climb
400m Run
Max rep handstand push-ups

* As soon as you come off the wall on the handstand push ups, begin your next round
* Score is handstand push-ups completed

09 Nov 2018 – Reminder: Pub Quiz on Sunday!

It’s almost time to see which of our members has the brawn, the brains, the beauty, all three, or just in it for a cheeky pint ;)

We’ll see you all at The Mitre, Greenwich, on Sunday 11 November for their pub quiz! The quiz starts at 8 pm, get there early to grab a seat!


A) Conditioning

Every minute for 12 minutes, alternate between:
1 Rope climb (legless if possible)
10 Ring dips
20 Wall balls (9/6 kg)

Immediately into 3 rounds for time:

1 Rope climb (legless if possible)
10 Ring dips
20 Wall balls (9/6 kg)

* Time cap: 12 minutes

27 September 2017 – Fixed vs Growth Mindset, Part 2

I can accept failure, everyone fails at something. But I can’t accept not trying.
— Michael Jordan

Michael Jordan is the greatest basketball player of all time. In fact, he's arguably one of the greatest athletes of all time…but was he born this way?

The answer is a resounding no. Did you know Michael Jordan first tried out for his high school basketball team, he didn’t make varsity team?

Jordan channeled his embarrassment and anger of not making the team into motivation during practice:

“Whenever I was working out and got tired and figured I ought to stop, I’d close my eyes and see that list in the locker room without my name on it… that usually got me going again.”

All of Michael Jordan's coaches from his childhood to his adult years speak of an unbelievable work ethic, he simply out-trained everyone else.

The result of hard work and dedicated training? Being one of the best athletes on the planet.

Pick one of your idols, it doesn't matter who it is; Mozart, Steve Jobs, David Beckham, Rich Froning and do some research into their early years and you will see a familiar pattern. Each of these people are a showcase of what hard work and dedication can do.

Sure there is some element of talent there, but without the hours and hours of work they put in their talent would never have been fulfilled. They all had a growth mindset, they believed that if they gave their best efforts then the results would come.

Check out this article.


A) Gymnastics Skill: Rope Climbs

B) Conditioning: Watch the Clock

At 00:00, perform a 1 mile run (lap of the basin)
At 10:00, perform 15 rope climbs
At 20:00, perform a 1 mile run (lap of the basin)
At 30:00, perform 15 rope climbs
At 40:00, finish

* We want to see consistent times on the runs, and on the 15 rope climbs
* This means choosing a running pace you can maintain and not going out to fast on the rope climbs and burning out
* Bring trousers or long socks! If your bare legs start to burn or 'tear' we will stop you doing rope climbs

31 Mar 2017 – WOD

Good luck to Marco and Mike, Ryan and Luke, and Daisy and Andreea as they take on the Inferno Pairs Series Competition this weekend!


A) Conditioning
Every 2 minutes for as long as possible complete:

From 0:00-2:00
2 Rope climb, 15 ft
2 Front squats (80/50 kg)

From 2:00-4:00
2 Rope climb, 15 ft
4 Front squats (80/50 kg)

From 4:00-6:00
2 Rope climb, 15 ft
6 Front squats (80/50 kg)

*Continue adding 2 reps to the front squat each interval for as long as you are able. Adjust the workout as needed when logging your score
* We'll be focusing on rope climb technique, so make sure you wear tall socks or joggers!

Reminder: The "Hanging Out with the Crazy Ones" Challenge starts 1 April! Have you taken your progress photos yet??