Climb and Churn - Crossfit Workout

Legless rope climbs are a high-skill gymnastics movement where the athlete climbs a rope using only their arms. Featured in legless rope climb workouts, this drill tests upper-body pulling strength, grip endurance, and total-body tension.

In this workout, legless rope climbs train the lats, biceps, forearms, and core while demanding mental grit and body awareness. They’re a benchmark of advanced pulling capacity and often used in competitive programming for athletes who need to express strength under fatigue.

The double dumbbell push press uses leg drive to press two dumbbells overhead in one powerful movement. Frequently programmed in double dumbbell push press workouts, it builds strength, endurance, and coordination across the shoulders, triceps, and legs.

In this workout, double dumbbell push presses develop explosive overhead power while challenging midline stability and balance. The independent arm loading makes it ideal for addressing imbalances and reinforcing control during fast-paced functional training.

Rowing is a low-impact, full-body movement that builds cardiovascular endurance, leg drive, and pulling strength. It’s a staple in many CrossFit workouts because it trains both aerobic capacity and muscular coordination.

In this rowing workout, each effort helps develop power output, pacing control, and total-body stamina — all while being easy on the joints. Whether you're sprinting for calories or pacing for meters, rowing is one of the most effective tools for conditioning.

The thruster is a full-body compound movement that combines a front squat with an overhead press, making it one of the most demanding and effective exercises in any thruster workout.

In this workout, thrusters develop leg drive, shoulder endurance, and core stability, all while elevating your heart rate. Whether using a barbell, dumbbells, or kettlebells, the thruster is a powerful tool for building strength, power, and conditioning — fast.

The rope climb is a classic functional fitness movement that develops upper body pulling strength, grip endurance, and core control. Frequently featured in rope climb workouts, it challenges both technique and toughness.

In this workout, rope climbs train your lats, arms, and abs, while demanding coordination and efficient footwork. Whether performed legless or with a J-hook, the rope climb builds confidence and capacity in gymnastics-style pulling.

The GHD sit-up (Glute-Ham Developer sit-up) is a high-range core movement that develops abdominal strength, hip flexor power, and midline control. Common in advanced GHD sit-up workouts, it extends beyond the typical sit-up range, demanding more from your entire trunk.

In this workout, GHD sit-ups train explosive core strength, spinal control, and endurance, making them ideal for building gymnastic capacity and resilience. When used properly, the GHD sit-up is a powerful tool for high-level core development.