"Father Time"
[TEAMS OF 3]
AMRAP 30:
3 Rounds:
90/72 Calorie Bike Erg
6 Rope Climbs (15')
45 Shoulder to Overhead (135/95)
6 Rope Climbs (15')
Time Remaining...
Max Calorie Bike Erg
KG | 61/43
AGE GROUP
13-15 & 55+ | (115/85)
KG | 52/38
AMRAP 3 [Until 75 Reps]:
2 Legless Rope Climbs (15')
20/16 Calorie Echo Bike
Max Shoulder to Overhead, @weight(135/95)
Rest 1 Minute Between Rounds
Time Cap: 35 Minutes
Today we have a classic team of three workout where we get to split all the work with our team members. Each team will complete three full rounds, switching out as they want to. Once the whole three rounds are completed they will move to the bike to finish the AMRAP with as many calories they can accumulate with the time remaining.
Score | Total calories accumulated.
Bike | Our rounds of 90/72 calories should take 6:00 or less.
Rope Climbs | 1 rope climb every 0:20, two minutes or less for the 6 reps.
Shoulder To Overhead | Loading should allow for 5+ unbroken at a time. Overall the 45 reps should take around 3:00.
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.
90/72 CALORIE BIKE ERG
6:00 Time Cap
75/60 Calorie Ski
90/72 Calorie Row
75/60 Calorie Echo Bike
1200M Run
6:00 Moderate Effort on Treadmill/Runner*
48 Shuttle Runs (1 rep = 25ft down & back)
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
SHOULDER TO OVERHEAD
Reduce Reps/Loading
Sub Dumbbells/Kettlebells
Push-Ups
HSPU
Teams can share all equipment, unless they are using different barbell loading.
Teams can split the work however they would like.
INDY VERSION
AMRAP 3 [Until 75 Reps]:
2 Rope Climbs (15')
20/16 Calorie Bike Erg
Max Shoulder to Overhead @weight(135/95)
Rest 1 Minute Between Rounds
Time Cap: 35 Minutes
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow 0:20-0:30 Each
(9-21 minutes)
Rope | tell, show, do, check
Shoulder To Overhead | tell, show, do, check
N/A
(21-27 minutes)
Practice Round
Break
Workout adjustments if needed
(25-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
[PART A]
3x10 Prone Snow Angles
[PART B]
3x10 Dumbbell Reverse Flyes
Rest 1 Minutes Between All Sets
MINDSET
Alan Cohen
"Appreciation is the highest form of prayer, for it acknowledges the presence of good wherever you shine the light of your thankful thoughts."
Gratitude is a powerful force that acknowledges and amplifies the good in your life.
