Saturday, December 27, 2025
Gymnastics Skill Work
Rope Climb Skill Work
Partner Conditioning
“Sleigh Ride”
For Reps:
25:00 AMRAP (Partners)
Partner 1: 15/12 Calorie Row (Each)
Partner 2: 2 Rope Climbs (Each)
12 Synchro Box Jumps
16 Synchro Push Press
Barbell: 95/65lb, 43/30kg
Box Height: 30/24in
Score = Total Reps Completed as a Team
Flow
At the start of the workout:
P1 begins on the rower
P2 begins on rope climbs
Both athletes complete their assigned station, then switch and complete the other station.
Once both movements are done, partners move together to:
12 Synchro Box Jumps (synchronized lockout on top)
16 Synchro Push Press (synchronized lockout overhead)
Partners complete these four movements on repeat for the full 25 minutes.
Optional Accessories
For Quality:
5 Sets
4 Tempo Bentover Barbell Rows, Moderate
4 Tempo Deficit Strict Box Piked HSPU
Perform both movements at a 31×1 tempo.
3 – Second Descent
1 – Second Hold at Bottom
x – Explosive Pull/Push
1 – Second Hold at Top
