22.02.09

INTENDED STIMULUS

Complete the workout in less than 15:00.

Manage a high volume of a high-skill gymnastics movement.

Stay within yourself and your technique. Don’t rush.

RX

For time:
30 rope climbs

LEVEL 2

On a 15:00 clock:
Max rope climbs

LEVEL 1

For time:
60 pull-to-stands

SKILL WORK

Post-workout:
3 sets:
:20 single-arm plank hold (right)
:20 single-arm plank hold (left)
:20 seated L-hold

STRETCHING

2 sets
1:00 reach, roll, and lift
:30 90/90 shoulder rotation

WHITE BOARD BRIEF

Target time | 10:00-15:00

Today’s workout offers a challenge for every athlete. Beginner athletes can work on the strength or the coordination of the rope climb, while advanced athletes can try to move through the reps as quickly as possible. Both are going to get a fantastic workout.

Athletes should begin to think about where they struggle with the rope climb. Is it the prerequisite strength of the pull-up or grip? Is it the coordination of what to do with the feet while you are hanging from the rope? Or is it a matter of just getting repetitions in? The answers to these questions are going to help dictate what athletes should be doing in the workout today.

If an athlete can climb a rope but is unsure how many they can complete, consider performing an AMRAP of rope climbs in a given amount of time. Otherwise, look to reduce the number of rope climbs for athletes who complete a rope climb every 1:00-2:00.

Don’t rush the foot hold. Make sure it is secure before continuing up the rope.