Skill Work:
EMOM 6:
1-3 reps of chosen rope climb skill
WOD:
AMRAP 16:
20/25-cal bike
15 box jumps (20/24 in)
3 rope climbs (15/15 ft)
– Step down from the box.
Intermediate:
AMRAP 16:
16/20-cal bike
12 box jumps (20/24 in)
2 rope climbs (12/12 ft)
– Step down from the box.
Beginner:
AMRAP 16:
12/16-cal bike
8 box jumps (12/12 in)
2 pull-to-stands
– Step down from the box.
Home Workout:
AMRAP 16:
400-meter run
15 object jumps (20 in)
10 alternating double-dumbbell renegade rows (35/50 lb)
10 V-ups
– Jump on to or over the object; step down if applicable.
Movement scaling options:
Bike: Calories, equivalent calories on another machine
Box jump: Reps, height, box step-ups
Rope climb: Reps, height, pull-to-stands
Cool down:
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves