Lola
AMRAPA short, intense couplet that tests your ability to push and climb. The 5-minute time cap demands efficiency and speed—there's no time to rest. Push-ups into rope climbs, repeat until time expires.
The Workout
5-minute AMRAP
- 15 Push-ups
- 21 Rope Climb (15 ft)
Equipment Needed
Climbing rope
Target Time
Beginner
3-5 rounds
Intermediate
5-7 rounds
Advanced
7-10 rounds
Strategy & Tips
Lola is a short, intense test of pushing and climbing. With only 5 minutes, every second counts. The workout favors athletes who are proficient at rope climbs.
- Push-ups should be unbroken and fast
- Use a J-hook or S-wrap technique on the rope
- Jump to the rope immediately after push-ups
- Slide down quickly but controlled
- Don't rest—the clock is short
Pacing
Sprint pace throughout. This is only 5 minutes—go as fast as you can while maintaining movement standards.
Scaling Options
Scaled
- 5 Knee push-ups
- 1 Rope climb from seated or 3 strict pull-ups
RX+
- 5 Handstand push-ups
- 1 Legless rope climb
Benchmark Times
Elite
10+ rounds
Advanced
8-10 rounds
Intermediate
5-7 rounds
Beginner
3-5 rounds
Workout Variations
Extended Lola
Longer time domain
Legless Lola
Advanced climbing version
Lola No Rope
For gyms without ropes
Related Workouts
Frequently Asked Questions