"Armstrong"
Every 5 Minutes x 5 Rounds:
3 Rope Climbs (15')
50/40 Calorie Bike Erg
* Score Slowest Round
"Sunday Runday"
Run 2-3 Miles
KG | N/A
AGE GROUP
13-15 & 55+ | Same as Class
N/A
Interval work today, every 5 minutes for 5 rounds we complete rope climbs then our bike calories. The rope climbs should be completed in 0:90 or less. Ideally the full round will take 4:00 which will give us 1 minute of rest before the next round.
Score | Slowest Round
Rope Climb | 0:90 or less, 1 rep every 0:30.
Bike | Around 2:30 or less each round.
Mastering the Foot Clamp in Rope Climbs
Today’s focus is on perfecting the foot clamp, a crucial part of the rope climb that allows athletes to stabilize and use their legs to drive up the rope. A strong and secure foot clamp minimizes the strain on the upper body, helping athletes conserve energy while maintaining control during the climb. Properly clamping the rope with the feet will provide a solid base to push from, enabling more efficient climbing.
ROPE CLIMB
Reduce Height
Reduce Reps
2 Lay to Stand Climb
3 Strict Pull-Ups = 1 Rope
4 Alternating Dumbbell Plank Rows = 1 Rope
5 Ring Rows = 1 Rope
5 Toes To Bar = 1 Rope
50/40 CALORIE BIKE ERG
4:00 Time Cap
40/30 Calorie Echo Bike
50/40 Calorie Row
40/30 Calorie Ski
600m Run
3:00 Moderate Effort on Treadmill/Runner*
(0 - 3 minutes)
Whiteboard Brief
(3 - 9 minutes)
General Flow 0:20-0:30
(9 - 14 minutes)
Rope | tell, show, do, check
N/A
(14 - 20 minutes)
Practice Round
Break
Workout adjustments if needed
(20 - 45 minutes)
Look For
Post Workout Clean Up & Chat (45 - 60)
Bulletproof Shoulders
3 Sets:
10 Chest Supported Incline T-Y-I Complexes
Rest 1 Minute Between Sets
MINDSET
Georg Lichtenberg
"Everyone is a genius at least once a year. A real genius has his original ideas closer together."
Everyone has moments of brilliance, but true genius lies in the consistent production of original ideas.
