Set 1
AMRAP 2:
100m Run (Easy to moderate pace)
5 Single Arm Ring Rows / Arm
Weighted V-ups
Rest 1:00

Set 2
AMRAP 2:
100m Run (Moderate pace)
5-10 Strict Pull-up | 5-10 Ring Rows
Weighted V-ups
Rest 1:00

Set 3
AMRAP 2:
100m Run (Workout pace)
20 Ring Row Climbs
Weighted V-ups
Rest 1:00

ROPE CLIMB PRACTICE | 10:00
Progression // Focus
SPEND :60-:90 sec @ ea progression.

1) Rope Pull-to-Stand // Pulling strength
2) Hang + Footlock // Able to hold body weight while athlete establishes footlock.
3) Footlock + 1 Pull // Stand up on a secure footlock then reach as
high as possible for the next pull. Then establish the next footlock.
4) Rope Climb Practice or Scaling Practice
• Scaling options include all exercises performed in the general
warm-up.

PRE-WORKOUT TEST | 3:00
1 Set
200m Run
1 Rope Climb or scaling option

5 Rounds For Time:
400m Run
1 Legless Rope Climb (15-ft.)
3 Rope Climbs (15-ft.)

INTERMIDIATE: Remove the leg-less climb
SCALING OPTIONS:
* Perform 10 Pull to Stands on Rope
* Perform 20 Ring Row Climb

** TIME CAP: 20:00

4 Sets:
5 GHD Sit-ups + :20 GHD Sit-up
Hold

3 Sets:
:30 Wrist Extension Stretch / Side
:30 Rocking Calf Stretch / Side

5 rounds for time:
200m Run
200m Walk
- Record each 200m run time