WOD: Every 4:00 for 5 rounds:
400-m run
2 legless rope climbs
– Rest in the remaining time.
Intermediate:
Every 4:00 for 5 rounds:
400-m run
2 rope climbs
– Rest in the remaining time.
Beginner:
Every 4:00 for 5 rounds:
200-m run
4 pull-to-stands
– Rest in the remaining time.
Home Workout:
Every 4:00 minutes for 5 rounds:
400-meter run
:30 L-sit hold
– Rest in the remaining time.
Movement scaling options:
run: Distance, substitutions, 800/1,000-m C2 bike, 900/1,250-m Echo bike, 400/500-m row or ski
Legless rope climb: Rope climb with the legs, pull-to-stands, ring rows
Post-Workout Skill Work:
Accumulate:
1:30 side plank, right
1:30 side plank, left
– Switch sides as needed until the total time is accumulated.