Reduce speed and intensity after a challenging week.
Work for 3:00 and rest for 1:00.
Emphasize skill development.
Every 5 feet of handstand walking = 1 rep.
Must complete 1 legless rope climb (12 ft) from the floor each round to be considered Rx’d.
1: Strict knees-to-elbows
2: Handstand walk
3: Legless rope climbs (starting seated on the floor)
– Score is total reps.
1: Strict knees-to-chest
2: Handstand walk around box
3: Rope climbs (No jumping)
1: Strict knees-above-hips
2: Plank shoulder taps
3: Pull-to-stand rope climbs (starting supine on the floor)
Rest, stretch, recover.
:30 wrist stretch (flexion)/side
:30 wrist stretch (extension)/side
WHITE BOARD BRIEF
Target | 5+ knees-to-elbows, 25+ feet of HS walks, and 1-2 rope climbs each round.
Prioritize mechanics over volume during today’s workout.
The 4th minute of each round is a full :60 of rest.
In order to go Rx’d, you must complete a rope climb from the floor to 15 ft each round.
The knees-to-elbows must be strict and the negative must be controlled. If there is excess swing at the bottom, come down from the bar to reset for the next rep.
To properly attack this workout, the first 3 rounds should feel easy. After that, assess fatigue and adjust your pace accordingly.