"Gimme Moore"
[TEAMS OF 2]
On the 4:00 x 5 Rounds:
4 Rope Climbs (15')
400 Meter Team Run
Max Push Jerks (135/95)
KG | 61/43
AGE GROUP
13-15 & 55+ | (95/65)
KG | 43/29
AMRAP 20:
1 Rope Climb (15')
400 Meter Run
Max Unbroken Handstand Push-ups
Teams of 2 today! In this 5 round workout, a new round will start every 4:00 with the goal to complete as many push jerks as possible. Teams will split the rope climbs, run together, and then take turns on the push jerks. Target score today is 140-180 which means athletes should aim to complete 28+ reps each round. Athletes should have 1 minute on the barbell each round.
Score | Total Push Jerks
Target Score | 140-180 Reps
Stimulus | Lactate Threshold [RPE 6-7]
Rope Climb | 1 rep each 0:20
Run | Around 2:00
Push Jerks | Choose a load that allows for 7+ reps unbroken
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.
400M RUN
2:30 Time Cap
500/450m Row
400/360m Ski
25/20 Calorie Echo Bike
1,000/900m Bike Erg
2:00 Moderate Effort on Treadmill/Runner*
16 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
PUSH JERKS
Reduce Reps/Loading
Sub Dumbbells/Kettlebells
Split Jerk
Push Press
Push-Ups
Handstand Push-ups
INDY VERSION
AMRAP 20:
1 Rope Climb (15')
400 Meter Run
Max Unbroken Push Jerks (135/95)
(0-3 minutes)
Whiteboard Brief
(3-7 minutes)
Line drills 25’ each
(9-23 minutes)
Rope | tell, show, do, check
Push Jerk | tell, show, do, check
N/A
(23-29 minutes)
Practice Round
Break
Workout adjustments if needed
(29-49 minutes)
Look For
Post Workout Clean Up & Chat (49-60)
Bulletproof Shoulders
3 Giant Sets:
10 Dumbbell Front Raises
10 Dumbbell Side Raises
10 Dumbbell Reverse Flyes
Rest 1 Minutes Between Giant Sets
MINDSET
Marcus Aurelius - "Very little is needed to make a happy life; it is all within yourself, in your way of thinking." - Happiness is found within; it’s your mindset, not external circumstances, that determines your contentment.
