Wednesday February 11th

General Prep
2 Sets:
30 Single Unders
10 Banded Passthroughs
10 Banded Pull Aparts
5/5 Kettlebell Halo
5/5 Kettlebell Windmil
8/8 Single Leg Kettlebell Romanian Deadlift
Specific Prep
:30 Double Unders / Practice / or Single unders
8-10 Empty Barbell Deadlift (to mid-shin)
8-10 Empty Barbell Bench Press
5/5 Single Arm Ring Rows
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2-3 Sets
:30 Double Unders / Practice / or Single unders
5 Deadlifts, Building Loads
5 Bench Press, Building Loads
5/5 Single Arm Ring Rows
Rope Climb Skill Work
- Rope Pull-Ups or Pull to Stands
- Foot J-Hook
- J-Hook and Reach
- Rope Climb (1/2 to full climbs

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"Ball and Chain"
Every 2:30 x 10 Sets, Alternating Stations
Station 1: 50 Double Unders + 5 Deadlifts
Station 2: 5 Bench Press + 3/2 Rope Climbs

Strict Pull-Up Sub for Rope Climbs: 10/8 Reps
Deadlifts: 275/185lb, 125/84kg
Bench Press: 205/145lb, 93/66kg
*Barbell should not exceed 75% of 1RM

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Level 2:
Every 2:30 x 10 Sets, Alternating Stations
Station 1: 35 Double Unders + 5 Deadlifts
Station 2: 5 Bench Press + 2/1 Rope Climbs
Deadlifts: 225/155lb, 102/70kg
Bench Press: 155/95lb, 70/43kg
*Barbell should not exceed 75% of 1RM

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Level 1:
Every 2:30 x 10 Sets, Alternating Stations
Station 1: 75 Single Unders + 5 Deadlifts
Station 2: 5 Bench Press + 2 Pull to Stands
Barbells @ 70-75% of 1RM

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Masters 55+:
Every 2:30 x 10 Sets, Alternating Stations
Station 1: 35 Double Unders + 5 Deadlifts
Station 2: 5 Bench Press + 2/1 Rope Climbs
Barbells @ 70-75% of 1RM
*Barbell should not exceed 75% of 1RM

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This is meant to be more strength based and less conditioning focused. The goal here are consistent challenging loads and touches on skill movements to get good practice reps under light fatigue as well as lifting in a controlled setting with mixed work.

Goal: Complete each set in ≤1:30, allowing controlled rest before the next interval
Stimulus: Heavy cyclic strength under fatigue with high-skill pulling interference
Workout RPE: 7.5-8/10

Primary Objective: Maintain consistent completion times across all 10 sets
Secondary Objective: Execute rope climbs and barbell reps without technical degradation

Workout Strategy
“Ball and Chain” is a density-based strength-conditioning piece where discipline matters more than speed. Station 1 should feel heavy but controlled. Deadlifts are intentionally low volume to allow for crisp reps without grip failure. Double unders should be smooth and relaxed, acting as a pacing tool rather than a sprint.

Station 2 demands composure. Bench press reps should be deliberate and technically sound, avoiding rushed lockouts that compromise shoulder stability. Rope climbs are the main skill point of this piece and athletes should use efficient footwork and avoid rushing pulls to preserve grip and upper-body stamina across repeated exposures.

The goal is repeatability, not all out efforts. Focus on clean crisp form throughout.

Movement Modifications / Adjustments
Double Unders: Reduce Reps / Adjust to Single Unders / Use :30–:40 Rope Time Domain
Deadlifts: Reduce Load / Reduce Reps / Adjust to Sumo Deadlifts or Hex Bar Deadlifts
Bench Press: Reduce Load / Reduce Reps / Adjust to Dumbbell Bench Press
Rope Climbs: Reduce Reps / Adjust to Pull to Stands / Move to Strict Pull-Ups or Ring Rows

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