Warm Up:
Partner Rowing Warm-Up
Specific Warm-Up:
Legless Rope Climb Progression
WOD:
5 sets:
On a 3:00 clock:
1 legless rope climb
10 ring dips
Max cal row in remaining time
– Rest 2:00 between sets.
Intermediate:
5 sets:
On a 3:00 clock:
1 rope climb
6 ring dips
Max cal row in remaining time
– Rest 2:00 between sets.
Beginner:
5 sets:
On a 3:00 clock:
3 pull-to-stands
6 hand-elevated push-ups
Max cal row in remaining time
– Rest 2:00 between sets
Home Workout:
5 sets:
On a 3:00 clock:
10 DB hang power cleans (35/50 lb)
10 push-ups on the DBs
Max shuttle runs (25 ft)
– Rest 2:00 between sets.
– 1 shuttle run = 25 feet down + 25 feet back.
– Use two DBs.
Movement scaling options:
Legless rope climb: Height, single-ring substitution
Ring dips: Foot assisted ring dips, volume
Calorie row: Calorie bike
Cool down:
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift