3.8
Skill
Athletes that are proficient at rope climbs or working on a specific area will complete the below EMOM. Athletes that do not yet have rope climbs will either work with the coach to develop the skill (if you can hang from the rope for 5 or more seconds) or complete rope rows in the EMOM (if you can not hang for 5 seconds) to develop the needed strength (feet on ground rope rows or feet on box for added difficulty).
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)
"I’m not superstitious, but I am a little stitious."
50-40-30-20-10
Air Squats
Sit-Ups
5-4-3-2-1
Rope Climbs
TARGET SCORE
Target time: 12-14 minutes
Time cap: 18 minutes
STIMULUS and GOALS
Stimulus is moderate intensity across rounds. Athletes should settle in to a pace that is consistent for all movements and can begin to push the pace as they get to the smaller rounds.
Target time: 12-14 minutes
Time cap: 18 minutes
STIMULUS and GOALS
Stimulus is moderate intensity across rounds. Athletes should settle in to a pace that is consistent for all movements and can begin to push the pace as they get to the smaller rounds.
Open Athletes: Take reps down to 40-30-20-10/4-3-2-1 for a good sweat but less volume.