#WOTW: Moz Neumann's CrossFit Exclusive

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)

1. 10/7 Calories Ski Erg
2. 1 Legless Rope Climb
3. 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!