(General 7:00)
1:00 ski or bike or row
1:00 10 jumping jack + 10 seal jack AMRAP
3 rounds
__________
(Specific 11:00)
:30 kneeling forearm stretch
:30 each arm lat stretch holding rig or band
___________
20 plank shoulder tap
5 push up
5 no push up burpee
5 burpee
__________
5-10 lunge to handstand (away from wall)
:10-:20 handstand hold on wall
5 Pike from feet HSPU
3-5 strict HSPU
2x 3-5 kip handstand push up or scale
Rope climb skill work
- Seated wrap/hook
- Standing hold + wrap/hook
- Seated/lying to standing rope climb (hands/arms only learn to scale)
- Clamp and stand + reach
- 1/2 or partial climb + practice descend
- Full climb practice
RXConditioning
15:00 AMRAP
10 Burpee to target (out of reach)
1 Rope Climb
10 HSPU
1 Rope Climb
Intermediate
15:00 AMRAP
10 Burpee to target (out of reach)
1/2 Rope Climb
10 HSPU (abmat + to minimize distance to lockout)
1/2 Rope Climb
Baseline
15:00 AMRAP
10 Burpee
3 Seated or lying to standing rope climb
10 Pike HSPU or DB Push Press
3 Seated or lying to standing rope climb
(5:00)
3×15 each arm supinated db curl (bicep / elbow care + pump)
Skills and rare capacities. The name of the game today is to get outside of our common practice and get after some rope climbs. This may seem like a capacity not worth learning, but how else will you get to the safe house when the zombies come? I don’t think they can climb rope, so it’s the sure way to keep them from intruding the compound. I joke, but the fitness demanded to climb a rope, the skill it depends on and even the complexity of combining both are exactly why we must visit it periodically. We start with some skill work and refinement which will help you decide to scale the movement for a great workout and then we see how we respond when we must do it under a bit of fatigue.