"The Griddy"
For Time:
90 Box Step-ups (20")@dumbbell(50/35)
45 Push Jerks @weight(135/95)
15 Rope Climbs (15')
* Partition However You'd Like
Time Cap: 25 Minutes
KG | 22.5/15, 61/43
AGE GROUP
13-15 & 55+ | Dumbbell: (35/20)'s, Barbell: (115/85)
2 Rounds For Time:
48 Single Dumbbell Box Step-ups (20") @dumbbell(50/35)
24 Push Jerks, @weight(135/95)
8 Rope Climbs (15')
Time Cap: 25 Minutes
This workout gives you the freedom to break up the reps however you choose, so strategize based on your strengths. The box step-ups will challenge your legs, the push jerks will test your shoulders, and the rope climbs will demand grip and pulling power. Find a balance between these movements to keep your pace steady and minimize fatigue. Plan smart sets to stay consistent and chip away at the reps efficiently!
Score | Time to complete work, add “1” second for each rep not complete if time capped.
Box Step ups | One dumbbell on the shoulder. 1:00 or less to complete 20 reps.
Rope Climbs | Should be able to complete a rep every 0:30.
Push Jerks | Weight should be something we can complete 15+ reps when fresh.
Rope Climb Sequence
Cue athletes to follow the reach, tuck, clamp, stand sequence to maximize efficiency on their rope climb.
Reach: Extend the arms fully to grasp the rope as high as possible, setting the foundation for a strong pull.
Tuck: Quickly bring the knees up towards the chest to prepare for the foot clamp. This reduces the load on the arms and prepares for the next step.
Clamp: Secure the rope between the feet. This grip is crucial for stability and allows the legs to take on most of the work, conserving upper body strength.
Stand: With the rope securely clamped, extend the legs powerfully to ascend the rope. This maximizes the distance covered per pull.
DB BOX STEP UPS
Reduce Reps/Loading/Box Height
Kettlebell Box Step-Overs
Dumbbell Walking Lunges
Dumbbell Reverse Lunges
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 PRESS
Reduce Loading
Sub Kettlebells or Dumbbells
Sub Barbell
Kipping HSPU
Partition options include:
5 Rounds: 18+9+3
3 Rounds: 30+15+5
15 Rounds: 6+3+1
24-20-18-16-12, 15-12-9-6-3, 5-4-3-2-1
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow 0:20 Each
(9-21 minutes)
PushPress | tell, show, do, check
Rope | tell, show, do, check
N/A
(21-27 minutes)
Practice Round
Break
Workout adjustments if needed
(27-52 minutes)
Look For
Post Workout Clean Up & Chat (52-60)
Zone 2
1 Minute Row, 6 Minute Bike Erg
2 Minute Row, 5 Minute Bike Erg
3 Minute Row, 4 Minute Bike Erg
4 Minute Row, 3 Minute Bike Erg
5 Minute Row, 2 Minute Bike Erg
6 Minute Row, 1 Minute Bike Erg
[RPE 2-3 For All]
MINDSET
Jane Addams
"Our doubts are traitors and make us lose the good we often might win, by fearing to attempt."
Doubts can hold you back from success; overcome them by taking action and seizing opportunities.