Rope Run

For time, in a relay

Run 400m
*Complete Rope Climbs*
Run 400m

*Rope Climbs to be completed
Athlete 1 -> 3 Rope Climbs
Athlete 2 -> 3 Legless Rope Climbs
Athlete 3 -> 2 Rope Climbs
Athlete 4 -> 2 Unbroken Rope Climbs

Workout Starts: With athlete 1 at the start position

Workout Finishes: When athlete 4 finishes the run

Transitions: Athletes move into the rope climb rig from the front and leave out the back. Athlete transitions take place with a clear hand tag inside the transition area.

Movement Standards

Run

Takes place outside on a 400m loop

Rope Climbs

Each repetition starts standing on the floor, not in contact with the rope.
The rope can be climbed anyhow until clear hand contact is made with the marker at the top.
The descent must then be completed in a safe manner.

Legless Rope Climbs

Each repetition starts standing on the floor, not in contact with the rope.
The rope must be climbed without any use of the legs on the rope.
The rep is counted when clear hand contact is made with the marker at the top.
The descent must also be completed legless, and in a safe manner.

2 Unbroken Rope Climbs

Each repetition starts standing on the floor, not in contact with the rope.
The rope can be climbed anyhow until clear hand contact is made with the marker at the top.
Legs must be fully released from the rope before the torso starts to move downwards towards the floor.
The descent must then be completed legless.
The descent is completed when both hands fully grip the rope below the bottom marker and no part of the body contacting the floor.
The second climb can be completed anyhow, once no part of the body has contacted the floor. The second rep is complete once the hand clearly contacts the marker again at the top.
Athletes can then dismount the rope anyhow once they do so in a safe manner.