22
Skill
15 minutes for athletes to learn rope climb techniques or individual scales. For those athletes that have rope climbs, continue to develop your skill and attempt to complete the rope climbs in as few pulls as possible with the EMOM. If your rope climbs are great, work on strength by completing legless rope climbs.
Rope Climb Work (AMRAP – Reps)
EMOM x 10
Rx 2 Rope Climbs
Rx+ 1 Legless Rope Climb
Rx 2 Rope Climbs
Rx+ 1 Legless Rope Climb
Metcon (Time)
2:00 Amrap
12/10 Calorie Row
100 Burpees
– Rest 1:00 –
* Continue until 100 Burpees are completed *
12/10 Calorie Row
100 Burpees
– Rest 1:00 –
* Continue until 100 Burpees are completed *
TARGET SCORE
Target time: 16-18 minutes
Time cap: 22 minutes
STIMULUS and GOALS
Stimulus is moderate pacing throughout rounds with planned reps schemes on burpees from the beginning of the workout that can be adjusted as fatigue sets in.
Target time: 16-18 minutes
Time cap: 22 minutes
STIMULUS and GOALS
Stimulus is moderate pacing throughout rounds with planned reps schemes on burpees from the beginning of the workout that can be adjusted as fatigue sets in.
Not a sprint, not a casual Sunday stroll. Make sure athletes stay aggressive on this workout.