Today we get after a skill that we don’t often practice: climbing rope. The skill session is there to really hone in on skills and understanding of the rope climb and to also be able to figure out how to best challenge yourself during the workout. You should have the bar loaded with a weight that is challenging for you. You may even be forced to do 3 sets to get to 7, but the overall working time of each interval should be approximately 1:1, giving you about 1:30 to rest before the next one begins!
3:00 Row or bike
1:00 Couch stretch each leg
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10 Arm circles forward
10 Arm circles backward
10 Hollow rock
10 Superman
10 Walking straight leg kick
2 rounds
10-15:00 to refine rope climbing skills
- Seated pinch or wrap drill
- Seat pinch or wrap + elevate foot to next pinch
- Standing pinch or wrap
- Jump to pinch or wrap
- Climbing practice
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Build barbell and practice deadlifts for Workout!
RXConditioning:
Every 3:00 x 5 sets
3 Rope Climb (15ft.)
7 Deadlifts (365/255lb.)
Score all 5 sets.
*Scale to allow for 1:30 rest each interval.
Intermediate:
Every 3:00 x 5 sets
2-3 Partial Rope Climb (9-12ft.)
7 Deadlifts (275/185lb.)
Score all 5 sets.
*Scale to allow for 1:30 rest each interval.
Baseline:
Every 3:00 x 5 sets
2-3 Lying to standing rope climb (leg supported)
7 Deadlifts (95/65lb.)
Score all 5 sets.
*Scale to allow for 1:30 rest each interval.
:30 each side Seated Spinal twist
:30 Kneeling wrist stretch
:30 Lat stretch holding onto rig each arm
1-2 rounds through
