2-2-2-2 Redux (Individual Version) – CrossFit Rope Climb & Overhead Squat Workout
If rope climbs and overhead squats are your jam, then get a good warm up in, dose up on caffeine and see if you can finish this!
This workout is a variation of one I did at the 2023 CrossFit Games, but I've adjusted it for an individual effort, and made it slightly more finishable ;).
It will test your grip endurance on the rope climbs, and then overhead squats while under fatigue.
Let us know how you get on by tagging @builtforathletes and @moritzneumann_ on Instagram.
Workout Instructions
Complete 4 rounds of 2 minutes on, 2 minutes off (work/rest 1:1)
- 10/7 Calories Ski Erg
- 1 Legless Rope Climb
- Max Overhead Squats (40/30kg)
Rest 2 minutes after each round
You will continue with this format until 80 OHS are completed, or 4 rounds are up.
Scaled Options
- Lower the weight on the barbell
- If no legless rope climb: scale to 2 regular climbs or 5 strict pull-ups
- If proficient at legless rope climbs: challenge yourself by starting from seated with feet off the floor
Tips
The 2-minutes rest is a good amount, so push hard on the working intervals. Find a good rhythm on the overhead squats and keep repping out!
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