Every 3 mins for 15 mins do:
2 Rope Climbs
25 AbMat Sit-ups
5 Deadlifts, pick load
WORKOUT BRIEF
DESCRIPTION
Today’s workout combines strength, skill, and conditioning into an interval style format
A new round begin every 3 minutes [0-3-6-9-12]
After completing the 3 stations, you’ll rest with whatever time remains in the window
Your score for each round is the weight lifted on the deadlifts
The goal is to build to a heavy set of 5 over the 5 rounds
There is no time score, but we want these rounds taking no longer than 2:15 to complete (45 second average per station)
This will ensure the right stimulus and give you at least 45 seconds to change out your barbell weight
DEADLIFTS
We’ll build in weight with each round
A good place to start will likely be around 65-70% of your 1RM Deadlift
We’ll have some time to build up and feel out a proper opening weight
All 5 reps are designed to be completed unbroken
ROPE CLIMBS
Choose a rep scheme or variation that allows you to complete this station in less than 1 minute
See below for “modifications”
If you’re short on ropes (or weights for deadlifts), stagger athletes by 1 minute
MODIFICATIONS
ROPE CLIMBS
Reduce Reps
Reduce Height
1 Minute of Practice
12 Strict Pull-ups
4 Seated Rope Pulls (Pull Body From Ground to Standing Position)
20 Dumbbell Rows From Plank Position
ABMAT SIT-UPS
Sit-ups with Feet Anchored
DEADLIFTS
20 Double Dumbbell Deadlifts
20 Double Kettlebell Deadlifts
STRATEGY
GENERAL
With rest built in, look to move with a purpose through each of the 5 rounds
This gives you the right stimulus and allows enough time for you to change out your barbell weight
ROPE CLIMBS
Smooth is fast on the opening 2 rope climbs
Coming off some rest, we are set up well to thrive through this challenging station
The better we move here, the easier this higher skilled movement is
Move at the fastest speed that still supports good technique
ABMAT SIT-UPS
The AbMat Sit-ups are the least important movement of each round
Hold a pace that allows you to immediately transition to the barbell for your 5 reps
As the weight gets heavier, consider slowing down your cycle time a touch to allow for better deadlifts
DEADLIFTS
Coming from a dead stop, the first rep will be the most challenging
Establish a solid set-up position to allow for a good looking first rep
Once the bar is off the floor, hold onto that bar without dropping or pausing on the ground
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