23.07.11

INTENDED STIMULUS

4-7+ rounds.

High-skill couplet. Box jumps complete sub 1:00 and rope climbs sub 1:30.

Utilize scaling options that will still be a bit of a challenge, but still sustainable throughout the workout.

Rope climbs using the legs will be challenging paired with a taller box jump.

Advanced athletes should be able to move through the couplet at a steady pace, likely limited by grip strength towards the end of the workout.

RX

AMRAP 10:
12 box jumps (30/24 in)
3 rope climbs

LEVEL 2

AMRAP 10:
12 box jumps (24/20 in)
1 rope climb

LEVEL 1

AMRAP 10:
12 box jumps (20/18 in)
3 pull-to-stands

SKILL WORK

Post-workout:
3 sets:
:30 V-ups
– Rest 1:00

STRETCHING

1:00 elevated pigeon pose (on box if needed)/side
:30 forearm stretch on wall/side

WHITE BOARD BRIEF

Target score | 4-7+ rounds.

Today’s workout is a high-skill triplet that requires focus and disciplined pacing.

Find scaling options for both movements that are a bit challenging, but still enable you to move through box jumps in 1:00 or less and rope climbs in 1:30 or less per round, allowing you to meet the intended stimulus even if you need to rest up to :20 between rope climbs.

Step-ups are a scaling option today for anyone with a jumping limitation.