Teams of 2 – for time:

50 Shuttle Runs, 50 ft

12 Rope Climbs

50 Bench Press, 155/95 lbs

12 Rope Climbs

50 Shuttle Runs, 50 ft

Shuttle Runs- you go-I go
Rope Climbs / 50 Inverted Ring Rows

Complete in teams of 2.

WORKOUT STRATEGY & FLOW
Shuttle Run: Shuttle runs will have athletes running back and forth before tagging and switching with their partner. For this workout, athletes will be running down 25ft, making contact with both feet/one hand beyond the target line, and then returning 25ft. It is important for athletes to practice their transition at the turn-around point because this is a spot where many athletes will lose time due to inefficiency. Additionally, practicing transitioning on each side will aid in preventing back fatigue from accumulating on one side of the low back. The pacing on these runs should be faster than normal since athletes are performing 1x50ft shuttle run back and forth with their partner for 50 total reps (25 each).

Rope Climbs: Athletes should choose the rope climb version if they are proficient at this movement. Demonstrate the effectiveness of locking the feet, standing, and then regripping with the hands. Doing this out of order results in the athlete pulling their body up, hand over hand, causing the majority of work to be done by the biceps. Athletes are allowed to modify this movement to up-downs on the rope from the floor, starting standing tall – lowering themselves down on the rope to lying flat – back to standing tall. 3 up downs are equal to one rope climb. Reps are split up however the partners choose and scale reps back if athletes are newer to rope climbs.

Bench Press: The weight selected should be moderate (60-65%). Note to athletes that the weight will feel heavier when they arrive at the bar, so spotters be ready. Focus on shoulders staying pressed back against the bench through the whole lift. Feet and hips should be glued down while actively pressing through. Once we feel the chest/arms begin to strain, it’s time to rack the bar, sit up, and switch with your partner.