TUESDAY
| Strength
For load: 4-3-3-2-2 Weighted strict pull-ups *Perform a new set every 2:00 *Aim to finish heavier than 24/11
Today’s weighted strict pull-up options should see a double-overhand grip and challenging yet unbroken sets across all sets. Scaling should follow unweighted overhand pull-ups, before a weighted underhand grip today. |
| WOD
3 Rounds for time 14 Min Cap: 400m Run 5 Rope climbs 15ft
Rx+: 3 Legless + 2 regular rope climbs 15ft Active: 3 Rope climbs per round Lifestyle: 200m Runs, 5 Lay-to-stands per round
The workout should see athletes able to complete runs in under 2:00 with ease and rope climb sets with only a 5-second shake-out in between reps, when fresh. The workout is high-volume in rope climbs and if athletes haven’t yet built up the required volume to uphold the above, should choose a conservative scaling option and focus on speed! |