Partner workout (one partner works through a round while the other rests, both completing 4 rounds)
12/10 Cal AB or 15/12 cal row
1 legless rope climb or 5 strict pull-ups
C: 12/10 cals and 1 rope climb or 15/12 cal rows / 4 strict pullups
M: 10/8 cals and 3 rope stand-ups or 12/10 cal rower / 5 ring rows
8 min cap
5 minute break between Part A and Part B
10 Alternating Pistols
8 Deadlifts (255/185)
C: Pistol to low box; 205/145
M: Goblet squats (1.5/1), 155/105
Time to put some skill work to the test. You’ve been working rope climbs for 6 weeks. Today is a chance to test those rope climbs under fatigue. Each round of Part A should take approximately a minute – sprint the bike/row and get right onto the rope climbs or pull-ups.
Part B is a chance to test your lactic threshold and recovery capacity. Pace the workout as 8 minutes is a longer window for short sets of movements. TRansition quickly between movements. Maintain your midline integrity on the DLs to help with your breathing. This is designed to be a moderate weight, so choose your level accordingly.
Both Part A and Part B must be done RX to count as RX in today’s scoring – AB, legless rope climbs, pistols, and DL.