Tuesday 280519

Rope Climb Development

Level 1 – choose one:

(1a) 5 Sets of Lying-to-Standing Rope Climbs (Target: 5 reps/set)

(1b) 5 Sets of Rope Pull Variant (Target: 5x5/side)

Level 2:

8-12x1 Rope Climb or Partial Rope Climb (Target: Able to complete at least 10 full rope climbs)

Level 3 – choose one:

(3a) 6-10x1 Legless Rope Climb

(3b) 6-10x1 Strict Legless Rope Climb


5 Rounds @ 8:

8 Strict Chin-Ups

8 Single Arm Strict Press/side

16 Dumbbell Walking Lunges

TIMECAP: 20:00

GEAR: 1.5


Extra Work: Row or Assault Bike

Row 5000m @ 8 OR Assault Bike 10000m @ 8