DYNAMIC WARM-UP
1 set:
:20 bike (easy pace)
5 single-arm ring rows/arm
20 bicycle crunches

1 set:
:20 bike (add 5-10 RPMs)
10 ring rows
10 laying toes-to-bars (hands hold on to DB)

1 set:
:20 bike (add 5-10 RPMs)
10 jumping pull-ups
10 sit-ups (no DB)

1 set:
:20 bike (add 5-10 RPMs)
5-10 strict pull-ups
10 weighted sit-ups

ROPE CLIMB REVIEW AND PRACTICE
Rope pull-to-stand Pulling strength
Hang + footlock Able to hold body weight while athlete establishes footlock. Bring knees up as high as possible before footlock.
Footlock + 1 pull Stand up on a secure footlock, then reach as high as possible for the next pull. Then establish the next footlock.
Rope climb practice or scaling practice reps

ROPE CLIMB SUBSTITUTION REVIEW

PRE-WORKOUT TEST | 4:00
1-2 set:
1-2 rope climbs (or substitution)
:20 bike (move as fast as possible)

RX

3 rounds for reps:
2:00 rope climbs (15 ft)
1:00 weighted sit-ups (15/25 lb)
1:00 Echo bike
– Rest 1:00

INTERMEDIATE

3 rounds for reps:
2:00 rope climbs (10 ft)
1:00 weighted sit-ups (10/15 lb)
1:00 Echo bike
– Rest 1:00

BEGINNER

3 rounds for reps:
2:00 pull-to-stands
1:00 sit-ups
1:00 Echo bike
– Rest 1:00

50 weighted dips
– Use a dumbbell or medicine ball to add load to the dips.
– Perform the dips on the rings or static straight bars.

3 sets:
:30 cobra stretch
:30 alternating scorpion stretch