Strict Pull-up
4 Sets [Building In Weight]:
2 Strict Pull-ups at 80-90%
Rest 2-3 Minutes Between Sets
"Whoville"
AMRAP 15:
1 Rope Climb (15')
10 Hand Release Push-ups
15 Sit-ups
AEROBIC POWER [LACTATE THRESHOLD]
AGE GROUP
13-15 & 55+ | Same as class
AMRAP 15:
1 Legless Rope Climb (15')
10 Handstand Push-ups
15 GHD Sit-ups
In part 1, This is the third week of our 4-week Heavy Doubles strength cycle. This cycle is designed to help build maximum strength by focusing on lifting near-maximal weights for two repetitions. We’ll progress from more sets with shorter rest at lower percentages to fewer sets with longer rest at higher percentages. In part 2, We're aiming to move continuously during this bodyweight workout. Choose reps/variations that allow rounds to take between 1:00-1:45 to complete, giving you at least 9 rounds in this workout.
Intended Intensity: RPE 6-7
Target Score: 9-14 Rounds
Rope Climb: 0:20 or less to complete the climb, athletes should try to use as few pulls as possible.
Hand Release Push-Ups: 2 sets or less, be sure athletes are moving the body as a unit (no sagging or worming).
Sit-Ups: 0:30 or less.
Avoiding Excessive Arching or Leaning Back
Check that athletes maintain a straight body position without excessive arching or leaning back. This ensures proper engagement of the targeted muscles.
We don't want any failed rope climbs! Only attempt a rope climb when you're confident you can complete it.
A natural flow for this workout is to work aggressively through the rope climb to complete it as quickly as you can. Work steadily at the hand-release push-ups. Then slow your pace down on the last five reps of sit-ups to set yourself up to go right into another aggressive approach to the rope climbs.
ROPE CLIMB
Reduce Height
Lay to Stand Climb
5 Strict Pull-Ups
5 Ring Rows
5 Toes To Bar
6 Alternating Dumbbell Plank Rows (Renegade Row)
HAND-RELEASE PUSH-UPS
Reduce Reps
Regular Push-Ups
Box Push-Ups (Hands Elevated)
Dumbbell Bench Press
Dumbbell Floor Press
SIT-UPS
Reduce Reps
Hollow Rocks
Tuck Crunches
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-24 minutes)
Hand-Release Push-Up Warm-Up | Tell, Show, Do, Check
Rope | tell, show, do, check
Strict Pull-Up Prep
(24-36 minutes)
(36-42 minutes)
Practice Round
Break
Workout adjustments if needed
(37-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
3-4 Supersets:
30 Second Ring Side Plank (Each Side)
100' Single-Arm Suitcase Carry (Each Arm)
MINDSET
Nelson Mandela
"There is nothing like returning to a place that remains unchanged to find the ways in which you yourself have altered."
Revisiting familiar places can reveal how much you’ve grown and changed over time.