This workout is done in teams of 4. Within that team of 4, you will work in pairs. One pair (Pair A) runs 400m while the other pair (Pair B) starts on the AMRAP. Pair B starts with 5 rope climbs, but only one person may work at a time. Switch off whenever is needed. If you finish the rope climbs, move on to the 25 box jump-overs in similar fashion. When Pair A comes in from the run, they take over the work while Pair B goes out for the 400m run. Your score as a team will be rounds + reps.
For scaling, do 3 rope pulls for every rope climb. If you need to do single unders, just do a 1:1 ratio (i.e. count each single under as a double under for counting purposes). The box jump overs simply mean you need to jump from one side of the box to the other. You do not have to open your hips on top of the box. You may jump completely over a box, but your feet must be higher than the top of the box (i.e. no “splits” around the box).

AMRAP in 20 minutes in teams of 4:
5 rope climbs
25 box jump overs, 24/20″
50 sit-ups
75 KB swings, 53/35#
100 double unders
while running 400m


What’s In The Box – September 2023

Happy “Second Summer” gang, here is what you need to know for the rest of this month around the gym! Barbell Cycling continues through September.

What’s In The Box – August 2023

I’m not gonna say, Happy end of Summer, because we’ve got plenty left to go! Lots to announce here, so lets dig in! New Strength


Talk with a coach about your goals, get the plan to achieve them.


Take the first step towards getting the results you want!