This team workout is all about working together and pacing yourselves. You’ll start with an 800-meter team run while carrying a plate, then take turns completing 3 rope climbs and 12 thrusters each. While your partner is working, you get to rest and recover, so make the most of that time to be ready for your turn. Communicate well and keep moving efficiently as a team to get through all three rounds as fast as you can!

Score | Time to complete work

Plate Run | 5:00 or less, choose a load that will allow this time frame or drop the weight completely. 

Rope Climb | 1:00 total, :20 for each rep.

Thruster | We want a challenging barbell, but something we can hold onto for unbroken sets.

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.

PLATE RUN

Reduce Load
Reduce Distance
5:00 Time Cap
1000m Row
640m Ski 
1600m Bike 
600m Air Run

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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

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THRUSTER

Reduce Loading
Reduce Reps
Thruster to Target
Sub Dumbbell(s)
Sub Front Squats
Sub Push Press
2x Air Squats

"Dae Han" [HERO]
3 Rounds For Time: 
800 Meter Run (45/35) 
3 Rope Climbs (15') 
12 Thrusters (135/95) 

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Time Cap: 25 Minutes 

REPEAT FROM 9/9/23