Wednesday
Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
"Tabata " Core Alternate 8 Sets of :
:20 Wind shield wipers
:10 Rest
:20 Superman hold T -V- W
On a 6:00 clock:
200-m run
then in the remaining time, AMRAP:
20 mountain climbers
15 alternating v-ups
10 jumping pull-ups
Warm-up
ROPE CLIMB PROGRESSION AND PRACTICE
Strict pull-up or ring row
Pull-to-stand Foot hook
Foot hook + 1 pull + re-establish foot hook foothold.
Rope climb
Legless rope climb (advanced athletes)
Strict pull-up or ring row
Pull-to-stand Foot hook
Foot hook + 1 pull + re-establish foot hook foothold.
Rope climb
Legless rope climb (advanced athletes)
Metcon
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 20:
800-m run
10 rope climbs (15-ft.)
– Partners run together and split rope climbs as needed.
AMRAP 20:
800-m run
10 rope climbs (15-ft.)
– Partners run together and split rope climbs as needed.
INTERMEDIATE
AMRAP 20:
800-m run
20 pull-ups
– Partners run together and split pull-ups as needed.
BEGINNER
AMRAP 20:
800-m run
20 ring rows
– Partners run together and split ring rows as needed.
Cool Down
2 sets:
:30 lacrosse ball foot roll/side
:30 sit and reach stretch
:30 lacrosse ball foot roll/side
:30 sit and reach stretch
Longer partner style workout that focuses on stamina and rep management.
2-3 rounds.
Athletes should be able to complete each run in 5:00 or less and 10 rope climbs in 4:00 or less.
Challenge advanced athletes to complete the workout with legless rope climbs.