3
Metcon (Time)
Ivan Drago
10-8-6-4-2
Wall Walk
5-4-3-2-1
Rope Climbs or Strict Pull-ups (30-24-18-12-6)
Dumbbell Farmer Carry (2×50/2×35) after each round *
10-8-6-4-2
Wall Walk
5-4-3-2-1
Rope Climbs or Strict Pull-ups (30-24-18-12-6)
Dumbbell Farmer Carry (2×50/2×35) after each round *
Skill
Advance:
5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar
5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip Swings
5-8 Strict Knee Raise + Extension
Beginner:
5 sets (10:00)
5 Kip Swings (Stand on tiptoes if needed)
5-8 Strict Hanging Knee Raise
Target time: 14-16 minutes
Time cap: 20 minute
STIMULUS and GOALS
Stimulus for this workout is GRIND! This ladder is one time through and descending reps so there is light at the end of the tunnel when you hit the 3rd rope climb!
LACTIC ACID PARTY. Expect the burn on this one! Lungs, Shoulders, and grip! Athletes will have a fun day with this high skilled, games type ladder workout.