Friday March 20th

General Prep
2:00 Cardio Choice
-
3 Sets:
5 Inchworm to Hollow Hold
10 Deep Lunge Mountain Climbers
10 Alternating Box Step-Ups
5/5 Single Arm Ring Rows 2020 Tempo
10 Ring V-Outs
-
:05 Chin Over Bar Hold + :03 Eccentric (Can start on Box, or Jumping)
:05 Ring Support Hold + :03 Eccentric (Start with Jump into Support),
For both, less advanced athletes should use a toenail spot

‍
10:00 EMOM
Minute 1: :10 Supine Grip Chin Over the Bar Hold + :05 Eccentric Chin-Up
Minute 2: :10 Ring Support Hold + :05 Eccentric Ring Dip

Competitor: 2 x Each Segment during each minute. This will take more of the minute.
Level 3: As prescribed, start with a pull-up to the top before starting
Level 2: Start with a Jumping Pull-Up into the Hold and Eccentric
Level 1: Toenail Spot For All Movements
Masters 55+: Choice on Scale

‍

Specific Prep and Primer for Conditioning
Rope Climb Technique
-
Practice Foot Holds and Scaling (Pull to Stands or Foot Lock from seated and stand)
-
2 Sets:
1 Partial Wall Walk + 1 Full Wall Walk (to Level 3,2,1 distance Mod)
4 Burpee Box Jump Overs
-

*we will stagger start on this workout by 2:00 in a big class. In classes over 18 people we will have to stagger by a minute and run 3 groups.

‍

Workout
For Reps
4 Sets:
2:00 AMRAP
3 Wall Walks
10 Burpee Box Jump Overs
- Max Rope Climbs
Rest 2:00 b/t sets
Wall Walks to 10in From Wall
Score = Sum Total Reps (All Combined Reps)

‍

Level 2
For Reps
4 Sets:
2:00 AMRAP
3 Wall Walks
10 Burpee Box Jump Overs
— Max Rope Climbs
Rest 2:00 b/t sets
Wall Walks to 20in

‍

Level 1
For Reps
4 Sets:
2:00 AMRAP
3 Wall Walks or Box Pike Wall Walk
10 Burpee Step-Overs
— Max Ring Rows
Rest 2:00 b/t sets
Wall Walks to 30in

‍

Masters 55+
For Reps
4 Sets:
2:00 AMRAP
3 Wall Walks
10 Burpee Box Jump Overs (Step-Overs Allowed)
— Max Rope Climbs
Rest 2:00 b/t sets

Wall Walks to 20in

‍

Goal: 3–5 rope climbs per set / 12–18 total

RPE: 9/10 — this is meant to be a sprint every set
Stimulus: Gymnastics Skill / Upper Body Pulling Power / Sprint Intervals

Primary Objective: Move through the Wall Walks and Burpee Box Jump Overs fast enough to get meaningful time on the rope. Efficiency in the first two movements is everything — slow transitions = fewer climbs.
Secondary Objective: Approach the rope with urgency, not desperation. A fatigued, sloppy rope climb is slower and more dangerous than a quick reset breath and a sharp climb. Get to the rope, breathe for one second, then go.

Workout Strategy
This is a sprint format built around one question: how fast can you clear the work to earn time on the rope? Wall Walks should be fast but controlled. Athletes should be able to clear the 3 wall walks in 20-40 seconds. Burpee Box Jump Overs need to be rhythmic and aggressive. Look to maintain a clean consistent and efficient pace here to earn valuable time on the ropes. The goal is to arrive at the rope with 30–50 seconds remaining per set. One quality rope climb takes 8-12 seconds for most athletes ... that means 3-5 rope climbs is the goal. Use the 2:00 rest to fully recover your grip and your breathing. This is meant to be a real rest and reset gong into the next set to tackle with the same intensity.

Movement Modifications
-Wall Walks: Shorten the distance, move to box pike wall walks, or inchworm push-ups.
-Burpee Box Jump Overs: Burpee Step-Overs (same box height) for athletes unable to safely jump
-Rope Climbs: Half Rope Climbs or Pull to Stands, Strict Ring Rows (feet elevated) for athletes without rope access or upper body pulling capacity

‍

‍

‍