1. Movement Prep/Activation
3:00 Machine
-into-
3 sets:
30-second Jump Rope
10 GHDs (Parallel)
10 Deadbugs
5 Suitcase Deadlifts (each)

2. Workout Prep
3 sets:
10 Double Unders (each)
5 GHD’s
3 Deadlifts (build in weight)

24 CAP
Teams of 2

RX
3 Rounds:
300 Single Unders (each/same time)
50 Stick Situps, shared (Partner holds plank)
40-30-20 Deadlifts (225/155)

RX+
100 Double Unders
GHDs
275/185 Deadlift

Scaling Options:
Situps
Reduced Weight Deadlift

Rope Climbs: Week 5, Day 2

Advanced & Intermediate:
Complete 3 sets of 2 minutes of work
100 meter Run into Max Effort Rope Climbs
—rest 1 minute between sets–
(Stagger start athletes on the minute if you have limited ropes)

Beginner
Complete 3 sets of 2 minutes of work
100 meter Run into Max Effort Chin Ups or Box Assist Chin Ups
—rest 1 minute between sets–

Alternate Workout Option:
Complete 3 sets of 2 minutes of work
100 meter Run into Max Effort Ring Rows
—rest 1 minute between sets–

4 rounds:

• 10 Ring Pushups @ moderate weight RPE 7
• 10 Ring Row – Feet Elevated @ moderate weight RPE 7
• 10 Standing Tricep Extension w/ band @ moderate weight RPE 7
• 10 Incline Dumbbell Hammer Curls @ moderate weight RPE 7
• 15 GHD’s
• :45 Second Plank
• 15 Oblique twists with medball (each side)
• :45 second Chinese Plank
• 30yd Single DB Overhead Carry (Left– as heavy as possible)
• 30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest 3 minutes b/t rounds

• 1 min Calf Smash (each)
• 1 min Foam roll Hamstrings
• 1 min Barbell quad smash (each side)

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