Warm Up:
1 set:
1:00 bike, row, or SkiErg
10 air squats
10 push-ups to down dog
1 set:
1:00 bike, row, or SkiErg
10 DB front squats
10 deficit push-ups
– Place hands on the DBs for the deficit push-ups.
1 set:
1:00 bike, row, or SkiErg
10 DB push presses
10 alternating front rack lunges
1 set:
1:00 bike, row, or SkiErg
10 DB thrusters
Specific Warm-Up:
Rope Climb Progression
WOD:
AMRAP 12:
9 DB thrusters (20/35 lb)
1 rope climb (15 ft)
– Use two DBs.
Intermediate:
AMRAP 12:
9 DB thrusters (20/35 lb)
1 rope climb (10 ft)
Beginner:
AMRAP 12:
9 DB thrusters (10/15 lb)
1 rope pull-to-stand
HOME WOD:
Equipment:
AMRAP 12:
9 DB thrusters
9 DB bent over rows
– Use two DBs.
Bodyweight:
AMRAP 12:
9 weighted thrusters
9 weighted sit-ups
Movement scaling options:
DB thrusters: Load, DB front squat, DB push press, goblet squat
Rope climb: Height, 3 pull-to-stands, 3 strict pull-ups
Partner option:
AMRAP 15:
9 DB thrusters (20/35 lb)
1 rope climb (15 ft)
– Use two DBs.
Post-Workout Skill Work:
3 sets:
:45 GHD sit-ups
– Rest as needed between sets.