A. General
2 rounds
30sec Bike/Row/Ski
5/5 Banded Y pulls
10 Standing banded chest rows
5 Hanging knee raises (bar)
B. Specific 1
- 4/4 Rope rows
- 2-4 Lying to standing (ground or feet elevated)
- 2-6 Hanging rope knee raise or heel raise
B. Specific 2
- Seated clamp practice
- Seated clamp into standing (no arms)
- Standing clamp practice
- Standing clamp into 1 pull
- Rope Climbs pulls
Progression demos: https://youtu.be/eqiiEWioZcI
Heel lock: https://youtu.be/_W8FFKqUDj4
Rope Climbs
Scaling Options:
Beginner
Lying to standing Rope pull
- On ground
- Feet elevated, onto box
On a 20 minute clock
1.5 mile run, 2k row, or 4k bike
300’ Lunges @ 32/24 KG x 1
Max rep Rope Climbs @ 15’
TC: 20 min
Score: RC Reps
Scaling Options
400-800m run
200’ Lunges @ bodyweight
Max rep Rope hang knee raises
Intermediate:
1 mile run, 1.5krow, 3k bike
300’ lunges @ 24/16 KG x1
Max rep ½ Rope climb
Turkish getup
3 x 5/5