Using an old fisherman rope (15 lbs) I found near the river bank earlier in the week, I constructed this workout:
With additional weight (vest, rope, etc) do 3 rounds for time:
20 strict pullups
10 pistol squats (each leg)
run 200 meters
Upon reflection, that's a lot of strict pullups with weight. By the final set I was mostly doing singles. Also, the bar I used was square. Tough on the hands after that many repetitions. The pistol squats took forever towards the end. I kept losing my balance falling backwards/sideways as the rope shifted on my shoulders.
Overall, this workout was challenging from a strength and technique perspective, but not in terms of stamina. I think I could have finished in under 10 minutes if I could've gotten the pistols down a little better. Either way, the location was incredible. Almost eerie it was so quiet. Will be a challenge finding places to top the Gravensteen.