Movement Standards

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 in a safe manner.

Legless Rope Climbs

Each repetition starts with the athlete 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 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 course fully as marked each round.

Flow Notes

-On 0:00, Athlete 1 will start standing at the skierg and run 400m to the rope. They will then complete their designated rope climbs and run 400m back to the skierg. In whatever time remains in 5 minutes, athlete 1 will ski for distance.

-On 5:00, time is called for athlete 1 who must stop skiing and Athlete 2 may start their run. Each athlete will follow the same process as above. Athlete 3 will start on 10:00, Athlete 4 on 15:00. The workout finishes on 20:00.

Scoring

The team score is the total distance accumulated by all four teammates on the skierg.