Complete as many rounds as possible in 20 mins of:
30/24 Row Calories
2 Rope Climbs
Kettlebell Suitcase Carry, 53/35 lbs, 100 m
2 Rope Climbs
30 Push-ups
WORKOUT BRIEF
DESCRIPTION
Today’s workout features a movement we haven’t done in a while: the rope climb
Over the 20 minutes of work, we can expect to complete in between 2-4 rounds
ROPE CLIMBS
Choose a number/variation that can be complete in under 1 minute per round (1 Rep Every :30 Average)
Sub 10 strict pull-ups for rope climbs
KETTLEBELL SUITCASE CARRY
On the suitcase carry, switch hands as needed to stay moving forward
As one shoulder gets tired, simply switch to the other arm
See if you can maintain unbroken sets of 100 meters by switching arms and pushing off fatigue
PUSH UPS
Choose a variation that allows you to complete this movement in at least sets of 5
STRATEGY + WOD
GENERAL
The two more challenging movements of the workout will be the ones that involve the upper body: the rope climbs and push ups
Grip, biceps, lats, and shoulders will take on the most strain from these two movements
Look to make the first two movements as efficient as possible by using the legs before arms and by resting as needed
Make sure you’re ready to go before hopping up for the second climb
You may switch hands on the kettlebell carry as needed to save grip
MODIFICATIONS
24/18 Calorie Assault Bike
24/18 Calorie Echo Bike
24/18 Calorie Ski Bike
400 Meter Run
300 Meter Air Runner or Trueform
ROPE CLIMBS
Reduce Reps
10 Strict Pull-ups
SUITCASE KETTLEBELL CARRY
Any carry
PUSH UPS
Reduce Reps
Hands Elevated (Box or Bench)
Knee Push-ups
Recent Comments