Saturday March 20th

“Telkes”

WORKOUT GOALS

1.) 4-5 rounds.
2.) Keep runs under 3:00.
3.) Time cap rope climb reps/attempts at 1:30

RX

AMRAP 20
600m Run
3 Legless Rope Climbs 

Level 2

AMRAP 20
600m Run
3 Rope Climbs

Level 1

AMRAP 20
400m Run
6 Rope Pull-to-Stand

Stretching

3 SETS
:30 Calf Stretch / Leg
:30 Foam Roll Quads / Side
:30 Foam Roll Foot / Side

Accessory

3 SETS
10 Single-Arm Ring Rows / Arm
15 Weighted Sit-ups

Notes

Complete 4-5 rounds. Aim to obtain as much rope climb practice as possible. Instead of getting stuck on the rope
too long or scaling the rope climb too much, use attempts and time caps. Consider 3 total attempts to any height or capping yourself at 1:30-2:00 on the rope climb before heading back out on the run.  Keep all runs under 3:00 or adjust the distance slightly to achieve a 3:00 goal. If you want to practice the rope climb more, you can skip the accessory and practice the rope climb post-workout.
Rope Climb Substitutions
12 Single-Arm Ring Rows / Arm
12 Strict Close-grip Chin-ups (Banded OK)
1:00 Pull-up Bar Hang