4 rounds, 5 mins each, for max reps of:
25 Hand Release Push-ups
25 Box Jumps, 24/20 in
max reps in remaining time Rope Climbs
Rest 1 min
WORKOUT BRIEF
DESCRIPTION
We’ll work some intervals today that flow as 5 minutes of work and 1 minute of rest
After completing the hand release push ups and box jumps, athletes will go for max rope climbs with time remaining in the 5-minute window
The score is the sum total of the 4 sets of rope climbs
Athletes should have at least 1 minute on the ropes, so adjust the reps and modifications on the first two movements to allow for that
STRATEGY
HR PUSH-UPS
There is no set too small on this movements
Simply pick an option that keeps you moving forward efficiently
Sometimes quicker sets with quicker breaks can be just as, if not more effective than big sets with big breaks
Sets of 5’s are always a safe bet
BOX JUMPS
Hold a steady pace that allows you to get to the rope climbs with time to spare
MODIFICATIONS
HAND RELEASE PUSH-UPS
Reduce Reps
Hands Elevated (Box or Bench)
Knee Push-ups
BOX JUMPS
Box Step Ups
ROPE CLIMBS
Strict pull up
Banded Strict Pull-up
Ring Rows
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