Friday March 25th
22.03.25
INTENDED STIMULUS
Finish this workout in under 18:00.
Substitute a challenging upper body pull if you can’t legless rope climb; strengthen your upper body today.
Challenge your athletes with a heavier dumbbell.
This workout is going to create a chaotic environment for your athlete’s upper body.
RX
5 rounds for time:
2 legless rope climbs
20 alternating DB snatches (55+/45 lb)
LEVEL 2
5 rounds for time:
2 rope climbs / 4 ring pull-ups
20 alternating DB snatches (50/35 lb)
LEVEL 1
5 rounds for time:
4 pull-to-stands
20 alternating DB snatches (30/20 lb)
SKILL WORK
Post-workout:
Accumulate:
50 knees-to-elbows on a rope or bar
STRETCHING
3 sets:
20 banded pull-aparts
:30 wrist extension stretch/arm
WHITE BOARD BRIEF
Target time | 12:00-18:00
Each round should be completed around the 3:00 mark.
Today your athletes can challenge themselves with a heavier dumbbell than usual. Have them select a weight that is heavy, but something they can complete all 20 reps in 4 sets or less.
The fastest way for your athlete to cycle the DB will be performing a muscle snatch. For some, this will be a great option but if the weight is too heavy, they can always perform the power snatch.
The legless rope climb is a very hard movement. It is paired with a heavy DB snatch makes it even harder. You want to be able to finish the legless rope climbs between 1:00-1:30 each round. If this doesn’t seem doable, either scale down the reps or change the movement. However, if you scale to a ring row or strict ring pull-up, make sure you don’t overscale. If you are finishing your ring rows in under 1:00 then increase the difficulty of the moment.
This workout is going to be very challenging on both the grip and upper body. Advise your athletes to be best prepared for this by breaking up the movements early. Breaking up the DB more than you think you should in earlier rounds will likely pay off in the later rounds.
