Movement Standards
2 Unbroken Rope Climbs
Each repetition starts with the athlete 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 legless.
Legs must be fully released from the rope before the torso starts to move downwards towards the floor.
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.
Run
Complete the 400m course fully as marked each round.
Scoring
Workout is for time or reps completed.